Eric Ehle leads a 5-minute guided session combining coherent breathing (5 seconds in, 5 seconds out) with Buteyko-style light nasal breathing. The goal is building tolerance to mild air-hunger to open airways and calm your nervous system.
All right, welcome all of you beautiful breathing people to another Gatti breathwork session. In today's five minute breath work session, we're going to be combining two techniques, coherent breathing and Buteyko breathing. Together, they can help calm your nervous system and relieve symptoms of asthma, stress, anxiety and much more. So find your way into a comfortable seated position. This can be done in a chair, on the floor, wherever feels right. So we'll be breathing in and out of the nose five seconds in and five seconds out. This is coherent breathing and we're going to combine it with Buteyko breathing, which is very light, easy breathing. So ideally, you should not hear your breath, as you will not hear my breath in this session. Just counting. And your belly, your chest should barely move. So on the inhale, we pull the diaphragm down very gently as the ribs expand, and on the exhale, they come back in. So in this session, the intention is to feel a very, very light sensation of air hunger. This is where the magic happens. That feeling is your CO2 rising in the blood. And the more you can relax into it, the more you can become tolerant to this feeling. The more your airways open, the more oxygen is delivered through your body and your mind begins to quiet. So it might be a little difficult at first. Just give it some time, be patient and enjoy the process. A session like this is a beautiful thing to do throughout your day, especially if you struggle with any of these symptoms. So let's get ready for this gentle breathing session. Allowing your shoulders to fall away from your ears, relax, unclench your jaw. Keep your tongue on the roof of your mouth during this session. Your face muscles relaxing, letting go of any tension that we're holding on to. And let's begin. Very, very gentle inhale following the counting. 3, 4, exhale.
2.
Remembering it's very gentle and light breathing.
3, 4.
Your breath is silent. Your body is relaxed. Following this coherent rhythm.
In 2, 3, 4.
Breathing as light as you can.
In, 2, 3, 4. Out.
Allowing yourself to comfortably feel into any sensations of air hunger, knowing that that's what we're here for in building up this beautiful tolerance.
Out, two, three, four.
So enjoy this session. Present with each gentle, light breath.
4. And 2, 3, 4. 3, 4.
And 2, 4.
Out, 2, 3, 4.
And 2, 3, 4.
Out, 2, three, four.
And 2, 3, four.
Out, 2, 3, four.
And 2, three, four.
Out, two, three, four.
In, two.
Out, two, three, Four. In, two, three, four.
Beautiful work, everyone.
Four.
And we are halfway done with the session. Just continue watching these gently, like, coherent.
Breaths in 2, 3, 4, 3, 4.
And 2, 3, 4.
Out 2, 3, 4 and 2, three, four. Out 2, 3, 4.
In 2. Out 2, 3, 4and 2, 3, 4. And two, four. Out two, three, four and two, four.
Out two, 3, 4 and 2, 3, 4. Out two, 3, 4 2, 2, 4. Out two, three, 4 and 2, 4. Out two, third, four and two, three, four. Out 2, 3, 4 2, 3, 4, 3, 4.
2, three, four.
Three, four 2, three, 4, three, four and this.
Is our final coherence.
Breath.
Beautiful. Now just allow your breathing to return to its natural rhythm. No need to count. Continue breathing in and out of the nose. You could bring a gentleman smile to your face. You continue to sit here for a few minutes observing any subtle changes that you feel now when you could come back to this exercise multiple times throughout the day. Much love to all of you. Remember to breathe and remember to laugh.
Peace. It. Sam.
