A 7‑minute guided breathwork session led by a single instructor that walks listeners through five rounds of 30‑second paced breathing followed by 30‑second breath retentions. The practice alternates belly (diaphragmatic) and upper‑chest/heart‑center breathing, includes moments of faster (double‑speed) chest breathing in later rounds, and ends with nasal breathing, gratitude, and encouraging closing cues.
All right, welcome all the beautiful breathing people to another guided breath work session. Today's journey, we're going to be practicing 30 second breathing. So we'll do five rounds, 30 second seconds each of breathing followed by 30 second breath holds after the inhale or the exhale. So we'll breathe in through the nose and out through the mouth. Part of the rounds will breathe in the belly. So you inhale deeply, fill the belly and the ribs out. And then we'll finish each round by breathing up into our upper chest and heart center. Beautiful. So find your way to a comfortable position. Bring a gentle smile to your face as we get ready for round number one. And we'll begin in three, two, one. Beautiful, deep, strong belly breaths. All right, now let's move to the upper chest. In and out and out. Breathing deeply into your heart, simply your upper chest. All right, now take a big inhale all the way in. Holding your breath at the top. Relax your face muscles. Relax your shoulders. Just be fully present. Now exhale with the side. Beautiful. Lower belly breathing. In three, two, one. In, out, in. All right, let's move to upper chest breathing. And now. Beautiful. Feel the expansion, feel the energy. Now take a big breath in. All the way in and hold. Now exhale with the side. Relax this. Exhale. Hold. Continue to hold. And we'll go right into round number three. Belly breathing. In three, two, one. Stay focused, stay with the breath. All right, Chest breathing in. Beautiful. Enjoy it. Now take a big breath and fully in. All the way in and hold. Now exhale with a sigh and a smile. Yes. Beautiful work. Round number four. In three, two, one. All right, and now we're going to move on to double speed upper chest breathing. Five, four, three, two. Last one. Hold it. Hold. Now let it out with the side and relax. Feeling some gratitude in this present moment. All right, going directly into round number five. And three, two, one, Two more. Double speed. Chest. All right, take a big breath in. All the way in. Hold. And now let it out with a size and relax. Just feeling in some gratitude. This final breath retention. Sailing through the nose. Hold, Exhale out the mouth. Beautiful. Beautiful work, everyone. Let's return to nasal breathing. Stay in this moment, feeling into the energy that you cultivated. And go on, enjoy your day. Kind to yourself. Much love to all of you. Remember to breathe and remember to laugh. Peace.
