A 15-minute morning guided breathwork routine led by a facilitator (Speaker B) that cycles through three structured rounds of breathing to energize and relax. Round 1 uses slow, diaphragmatic breathing (in through the nose, out through the mouth) focused belly-to-heart; Round 2 increases speed with mouth breathing, includes breath-holds, pelvic-floor/abdominal engagement and big sighs; Round 3 moves to double-speed rapid breaths with a countdown and final inhale hold before returning to normal nasal breathing. The practice aims to clear the mind, energize the body, and end with a relaxed, open-hearted state.
Chapters
Foreign.
Welcome all you beautiful breathing people to another guided breathwork session. In today's journey, we're going to be breathing at two different speeds with two different ways. And breath work is a beautiful way to start your day. Clear out any clutter from the day before, bound us into this moment so that we can go into the day with a clear mind and an open heart. So find your way to a comfortable position. You can do this seated or you can do this lying down. Do what your body is asking for today. So we'll do three rounds of breathing in between each round. We'll hold our breath after the inhale and the exhale. Beautiful. So we'll start the journey with slow breathing. In through the nose, out through the mouth. Begin in three, two, one. Starting the breath in the belly, but up to the heart. Let it out. Deep, slow breath, warming up the diaphragm, releasing any tension in the body with each exit. Remembering it's your only job in these sessions is to watch your breath come in, watch your breath lead. Beautiful. So here, in a bit, we'll change the breathing pattern. We'll breathe a bit faster and we'll change to in and out of the mouth. Two in hand, belly to the heart. And one relaxed. Exhale. Just follow the rhythm. Belly, chest. Beautiful. Full, deep breath. You're almost there. All right, now take a big inhale. All the way in, all the way in. Take another sip. Hold. And now exhale with the side. And relax, holding your breath at the bottom. Sinking in the still.
Sam.
Beautiful. Take an inhale through the nose. Hold your breath at the top. Squeeze your pelvic floor muscles, your abdominals in. Send this energy up. And now exhale with the side. Yeah. Relax. Present. Let's move on to round number two. In through the nose, out through the mouth. Three, two, one. Let's continue to build up this beautiful energy as we activate our systems. Breathing in and out of the mouth.
In three, two, one. Wa.
Five more breaths, nice and deep. Nice. And present. Three more breaths. Two. Last one fully in. Take another breath in and hold this at the top, relaxing into this inhale breath hold. Allowing the energy to cultivate in your body.
Sam, Sail with the big sigh.
Inhale through the nose. Exhale with a sigh and a smile. We have one more round of this journey, so we'll finish with this active breathing in and out of the mouth. In three, two, one. Belly, chest. Beautiful. See if you can breathe just a little bit deeper on this last round. Staying present with the inhale. Relaxing with the exhale.
Sam.
Beautiful work. My friends, we are halfway done with the final round. Let's end the journey with double speed. Three, two, one.
Sam.
Five more breaths.
Three, two.
Last one. Fully in. All the way in. A little more in. Feel the expansion.
Hold.
Now exhale with the side. Fully relax, holding your breath at the bottom. And when you can't hold any longer, count down from 10 in your head and then take a big breath in and hold that until we all catch.
Sail.
Fully in. Hold this breath. Hold on to the synergy. Feel. And now exhale with the sigh.
Yeah.
Beautiful work. Everyone stay present. Return to normal breathing in and out of the nose, Remaining here for just a few minutes. Go into your day with a fresh mind, relaxed body and an open heart. Much love to all of you. Remember to breathe and remember to laugh.
