This content was created by Eric Ehle, DO. This content was uploaded by Eric Ehle, DO. This is a YouTube guided breathwork session titled "15 Minute Morning Breathwork to Boost Your Mood, Energy & Focus | 4 Rounds of 30 Breaths" (created 2025-04-28). The excerpt captures a facilitator (Speaker B) leading four rounds of 30 deep breaths with timed breath retentions (starting at 1:30 and ending with a 3:00 retention), coaching on two-part inhales and exhales (mouth or nose options), posture (lying down), and mindfulness cues. A second participant (Speaker A) offers brief vocal interjections/responses. The practice emphasizes physiological and meditative benefits and closes with relaxed breathing and goodwill.
Chapters
Foreign.
Welcome all of you beautiful breathing people to another guided breath work session. In today's journey, we're going to be doing four rounds of 30 deep breaths in each round. So we'll be using a two part inhale, one part exhale in and out of the mouth. If that's too much for you, you can go in through the nose, out through the mouth and it look looks like this. Two inhales, Belly, heart, relaxed. Exhale, belly, heart, out. Beautiful. And after each round, we'll be holding our breath after the exhale, starting at 1 minute 30 seconds. And we will end with a 3 minute breath retention. And if you can't hold your breath for that long, I encourage you to go a little bit out of your comfort zone, building some resilience. When you can't go any longer, take a big beautiful inhale and hold that for the remainder of the retention. So this practice works through hormesis. It's like positive stress for the body. You can read all about the benefits online, but for me, the real magic happens in the stillness of the retentions. In that breathless space where the body softens, the nervous system relax and the mind begins to quiet. And it's in this stillness and silence that we can connect with something more profound than any physiological benefit. So find your way to a comfortable position. I recommend lying down in a safe, comfortable environment for a session like this. Beautiful. And we'll begin with round number one. In three, two, one. All right, three more breaths. Two. Last one.
Hold the in. Hold.
Now let it out with a sigh. Fully relaxing. No more breathing. Allowing your jaw to relax, your shoulders, your belly. Just place your full awareness on your physical body for this 1 minute 30 second breath retention.
Sam.
All right, now take a big beautiful inhale fully in, holding this breath at the top, feeling into the silence. And now let it out with the side. Yeah. Moving on to round number two. In three, two, one. Beautiful work everyone. Three more big breaths.
Two.
Last one fully in and hold. And now let it out with the star. Fully relax for this two minute breath retention. Remembering when your time is up, take that inhale and hold your breath for the remainder of the time.
Sam. Sa. Sam.
All right, now taking a big inhale all the way in. Old stay present. And now let it out with the side. Stay present. Two more rounds of this journey will begin in 3, 2, 1. Alright, five more breaths, as deep as you can. Three more. Two. Last one fully in. Now let it out with a sigh, Relaxing your body, sinking into the space that you're in, letting go of tension in the jaw letting your shoulders relax your belly hang loose. Feel into the stillness. 2 minute 30 second breath retention.
Sa. Sam.
All right now take a big beautiful inhale pulling this energy up your spine.
Hold.
And now exhale with a sigh. Beautiful work. Final round in three, two, one.
Sam.
Three more breaths.
Two.
Last one. All the way in.
Hold.
Now exhale with a side. And relax for this three minute breath retention.
Sa.
All right. Inhale fully pulling this energy up. Hold this at the top. Enjoy the silence. Now exhale with the side. Inhale through the nose. Another side. One more inhale through the nose and a sigh. Allow your breathing to return to in and out of the nose. Staying present. Stay where you are for these next few minutes enjoying this meditative state. Much love to all of you. Remember to breathe and remember to laugh. Peace.
