A short guided breathwork session (12-minute YouTube video by Eric Ehle, DO) that teaches an extended-exhale breathing practice to down-regulate the nervous system and cultivate presence. The facilitator (Speaker B) leads multiple cycles of paced breathing that alternate inhales, brief holds (top or bottom), long exhales, and humming/sighing vibrations; a secondary voice (Speaker A) provides counting cues to pace respiration. The session closes with grounding prompts to rest in a calm, present state.
Chapters
Foreign.
Welcome all beautiful breathing people to another Gotti breathwork session. In today's journey, like every other journey, we're going to be changing the way we breathe. So focusing on the inhale or the exhale, there's different things for our nervous system. So today we'll be focusing on extended exhales.
2, 3, 4, 3, 4, 5, 6, 7, 8 and 2, 3, 4. Hold 2, 3, 4, Three, four, five, six, seven, eight. Two, three, four, two, three, four. Two, three, four, five, six thousand seven, eight and two, three, four. Two thousand three, four, two, three thousand four, five, six, seven's eight. Two, three, four. Hold two, three, four, 3, 4.
Final extended exhale.
7.
Now take a big inhale through your nose. Hold just a few seconds. Now exhale with the side. Holding your breath at the bottom. Just relaxing into the space. Letting go of any tension in your jaw, letting your shoulders fall away from your ear. Beautiful work. Everyone take an inhale. Hold your breath a few seconds. Now we'll exhale with a hum. Healing the vibration back of your throat. Take an inhale, let it out with the side.
Relax.
Feel in the body into this moment, continue to down regulate our nervous system. Inhaling in 3, 2, 1, 2, 3, 4.
2, 3, 4, 5, 6, 7, 8. Hold 2, 3, 4 and 2, 3, 4.
Softening with each long exhale.
5, 6, 7, 8.
Holding your full awareness. Three on this moment.
4 and 2, 3, 4. Down 2, 3, 4, 5%, 6, 7, 8. Hold two, three, four and two, three, four. Out two, three, four, five, six, seven, eight. Hold two, three, four and two, three, four. Out 2, 3, 4, 5th, 6, 7, 8. Hold two, three, four and two thousand three, four.
And this should be your final extended exhale.
4, 5, 6, 7th, 8. Hold two, three thousand four.
Now inhale through the nose all the way in. Bring in this energy, Hold a little smile and now let it out with a sigh. Holding this at the bottom. Just relaxing into this breathless.
Sam.
Inhale fully in.
Whole.
Presence. Once again we'll let it out with a loud hum. Hearing the vibration, Sip in through the nose. Exhale with the size you smile.
Yeah.
Let's continue to down regulate our nervous system. Continue grounding and becoming present. In this round we'll return to holding the breath at the top followed by extended exhale this in 3, 2.
A beautiful work everyone we have two more cycles of these extended exhales oh let's see how present we can be.
1234-567823-42342-3345, 6.
All right take a big breath in through the nose hold at the top smile and find in some.
Good energy.
And now exhale with a.
Side.
Right into our final breath retention Just letting go of all tension all thinking just be here Now.
Sam.
Let's inhale through the nose.
All the.
Way in as big as you can hold. Now let's let it out one final vibrational hum. Beautiful work everyone the work is done, the journey is over now just remain where you are Just rest this calm nervous system feeling present, feeling grateful.
So.
Enjoy the rest of your day Coming back to moments of presence by just using the breath Much love to all of you Remember to breathe and remember to laugh Peace Sa.
