Sandy leads a 12-minute guided breathwork session using slow nasal inhales and sighing exhales to calm your nervous system. You'll practice diaphragm expansion, brief breath-holds to notice air hunger, and pair breathing with gratitude to rewire your emotional response to daily stress.
Ah.
So this breathing journey is an invitation to slow down. We live in a world where there's constant competition, we're seeking to achieve, we're always doing, but we need to make more space to slow down and just to be. We are human beings. So in this breathing journey, we're going to be breathing real slow in through the nose, out through the mouth. And on the inhales, we really want to feel the diaphragm pull down. In this 360-degree way. So you'll feel the belly fill, then you want to expand on the ribs and the back, and then move it up to the heart center. And then you just let it out with a sigh.
Ah.
You can even smile on the sighs. And as always, after each round, we're gonna go into some breath retentions. Again, this is a space to slow down, to literally stop breathing, and just to be. After some time, you're gonna feel some air hunger. You're gonna Feel some contractions in the diaphragm. Maybe you want to swallow. See if you can just soften into these sensations. The more that we can soften into these feelings of air hunger, knowing that it's just CO2 levels rising, the more that it's going to translate into our daily life. When life throws stress at us or life begins to speed up, we can react less and breathe more. And if you want to experience what it's like to go on a live breathing journey in person, this fall I'm going on tour in Europe. We're going to Munich, Berlin, Budapest. Amsterdam, and London. You can find out all information on my website, breathewithsandy.com. So enjoy this session. Peace.
All right, welcome all you beautiful breathing people to another guided breathwork session. In today's journey, we'll be breathing in through the nose, out through the mouth, nice and slowly, placing our full attention on each inhale and each exhale. So find your way to a comfortable position. This can be done lying or seated. Let's take that first inhale in 3, 2, 1.
Exhale out the mouth with a sigh.
Relax the body. Inhale into the belly, to the ribs, to the heart.
Exhale with a smile and a sigh.
And repeat.
In, 2, 3, 4, Ah. 2, 3, 4.
In. 2, 3, 4.
Ah. 2, 3, 4. In.
2, 3, 4.
Ah. 2, 3, 4. In.
2, 3, 4, 5.
Beautiful work, everyone.
3.
Let's speed up the breath.
In and out.
Beautiful.
Fully in.
Relaxed exhale.
Staying present. All right, take a big inhale all the way in.
All right. Hold.
Exhale with a sigh.
Inhale deeply, as big as you can. Hold for a few seconds. Stay present.
Now exhale with a sigh.
Holding your breath at the bottom, relax your jaw muscles, relax your belly. Place your full awareness on your physical body. All right, inhale through the nose. Hold your breath at the top. Relax and just be.
Exhale with a sigh.
Yeah, gentle smile. Not taking anything too serious. Let's continue to enjoy this journey, downregulate our nervous system. Round number 2 in 3, 2, 1.
2, 3, 4.
Ah. 2, 3, 4.
Breathing deeply into your entire being, feeling the expansion, and releasing all tension in the body. Full deep inhale.
2, 3, 4.
And 2, 3, 4.
Inhale. 2, 3, 4.
And 2, 3, 4. 3, 4.
In, 2, 3, 4.
Out, 2, 3, 4.
In, 2, 3, 4.
Out. Beautiful. 3.
And let's speed up the breath.
In and out. Fully in.
Relaxed exhale.
Ah.
Ah.
Ah.
All right, inhale deeply. Hold your breath.
Exhale with a sigh.
One more deep inhale, as big as you can. The expansiveness. Beautiful.
Hold.
Smile.
And now exhale with a sigh.
Holding your breath. Relaxing everything. Slowing down. Feeling.
And being.
Inhale through the nose.
Hold.
And now exhale with a sigh.
Beautiful work, everyone. Let's continue to slow down, and on this round, let's invite in gratitude with each conscious breath. Final round in 3, 2, 1.
Exhale with a sigh.
Coming into feelings of gratitude. Exhaling tension in the body. All right, let's finish the round with speeding up the breath.
In and out.
All right, take an inhale, fully in.
Hold.
Smile.
Exhale with a sigh.
Another big inhale. Holding your breath at the top. Stay present.
All right, exhale with a sigh.
Holding your breath. Feeling the stillness in this breathless state. Full of gratitude. All right, let's inhale through the nose. Hold your breath and be.
Now exhale with a sigh.
Just allow your breathing to return to in and out of the nose. Stay in this beautiful moment. Remain where you are. Just continue to feel these elevated emotions of gratitude rewiring our whole system to When we change the way we think and feel, our external world begins to change. So stay with this gratitude. Stay with the stillness. Much love to all of you. Remember to breathe and remember to laugh.
Peace.
Peace.
