A guided 15-minute morning breathwork practice led by a facilitator (Speaker B) with counting/support from Speaker A. The session teaches three rounds: (1) long, slow exhales through pursed lips to signal safety and down-regulate the nervous system; (2) nose-in/mouth-out varied-speed breaths to begin activation; (3) two quick inhales (mouth) followed by one relaxed exhale to up-regulate and energize, with inter-round breath-holds and physical engagement cues. The practice closes by returning to nose breathing, presence, and a brief sign-off.
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 three rounds of breathing to help regulate our nervous system. We're going to start slow with the first round being extended. Exhales. Inhaling through the nose. With a long exhale out the mouth. You're blowing out through a straw. And this is your body telling your brain that you are safe and that you could feel calm. A beautiful tool that we can use after a long day. Second round, we're going to activate a little bit. Inhaling through the nose, exhaling out the mouth, various speeds. And the third and final round will be in and out of the mouth. Two inhales through the mouth, one relaxed exhale. This is activating our system, teaching us how to turn on when you need some energy and focus. And as always, we're gonna hold our breath after the exhale in between each round. This is the time to pause, to slow down to that blissful state of no breath. So this is a beautiful morning routine, giving you the tool to use your breath to down regulate your system, then up regular to activate. This is what a healthy nervous system is, being able to fluctuate between the two. Find your way to a comfortable position. Let's begin by inhaling through the nose. Exhale out the mouth like you're blowing out through a straw. Nice and slow. Inhaling deeply, letting go of tension in the body with each long, beautiful exhale.
Two, turn, two, three, four, five, six and two. Count. Two, three, four, five, 6 and 2, 3, 4, 5, 6, 2. Time. Two, three, four, 5, 6. Two. Beautiful.
Let's stay present. This is our final extended exhale. Take a big inhale all the way in. Let it out with a side. Another inhale a side. Now inhale fully in. Hold your breath at the top. Bring a gentle smile to your face. Now exhale with a sigh, Holding your breath at the bottom. Relaxing joy and feeling some gratitude for this moment. Beautiful inhale through the nose. Hold on to the synergy smile. And now exhale with a nice sigh of the mouth. Beautiful. Let's stay in this moment. Now let's begin to activate our system. Breathing in through the nose, out through the mouth. In 3, 2, 1. Big, powerful inhale. Relax. Breathing in, sense of gratitude. Out with any tension, staying focused with each breath.
Sad.
And we're going to finish with double speed. Three, two, one. All right, now take a big inhale and hold your breath at the top. Squeeze. Squeeze your pelvic floor muscles. Squeeze your abdominals Send this energy up your spine. Continue to hold. Relax as you exhale with a sigh. Holding at the bottom. Staying present with yourself, with any emotions and enjoy.
Sam.
All right. Inhale through the nose. Bring in this good energy. Whole smile. Now let it out with a big sigh. Inhale through the nose. Nice sigh out the mouth. Beautiful work, everyone. This is the final round of this journey. We're going to activate a bit more. Two inhales through the mouth. One. Relax. Exhale in three, two, one. All right. If this speed feels good for you, you can stay here. For the rest of us, we're gonna speed up the breath. Big, strong in. Just allowing the breath to guide you. Bring up any emotions that need to be felt. You're almost there. All right. Five more breaths. Three, two. Last one. Fully in. Oh, yes. Squeeze everything tight. Send this energy up your spine. Continue to hold. Relax everything and let it out with a sigh. Holding. Relaxing your body. Just enjoy this beautiful present moment. In this breathless state.
Sa. Sail through the nose.
Gently hold. Gentle smile. It's the last hold. And now let's exhale at the mouth. The purse lips like you're blowing out through straw. Inhale through the nose. And one last sigh.
Yes.
Beautiful work, everyone. More doing. No more active breathing. Just returning in and out of the nose presence with whatever you're feeling. Just remaining here for these next few minutes. Then go out. Have a beautiful day. Knowing the breath is always here for you. Remember to breathe and remember to laugh.
