A 15-minute guided nasal breathing routine designed to increase oxygen intake and energy. The session walks you through multiple rounds of breathing exercises with breath holds, emphasizing staying present and relaxed throughout.
Foreign.
Welcome, all of you beautiful breathing people to another guided breath work session. Today's morning journey. We're going to be doing five rounds of nasal breathing. So we'll inhale through the nose, filling the belly up to the chest, and let it out through the nose. Big, full inhale to big, full exhale. We'll do various speeds, and in between each round, we'll hold our breath after the exhale. And if your nose is a bit blocked for this session, you might find that it begins to open up as the rounds go on, thanks to this beautiful gas called nitric oxide. You can read all about it online along with other benefits of nasal breathing. But this session is about putting this into practice, so find your way to a comfortable position. You can do this seated or lying. Just do what feels right. Let's begin by exhaling everything out of the nose. Round number one. In three, two, one. Out through the nose. Full inhale, belly up to the heart. Let it out. Beautiful. And we're gonna speed up the breath in three, two, one. Pull the air, let it go in strong. Inh. Strong exhale. All right, three more breaths. Two. Last one. All the way in. Hold just a few seconds. And now exhale. Exhale through the nose, holding your breath at the bottom, Relaxing completely, letting go of tension in the jaw, shoulders and the bell.
Sam.
All right, inhale fully through the nose. Hold this at the top. Now exhale through the nose. Yeah. Stay focused. Stay in this moment. Let's move on to round number two. In three, two, one. Beautiful. You can even invite in a smile on the inhale and on the exhale. Enjoy this session. Enjoy this time with yourself. All right, last one, double speed. Three more breaths. Two. Last one. Fully in. All the way in. Now exhale through the nose and hold this at the bottom for this one minute breath retention.
Sam.
Beautiful. Inhale through the nose. Hold this breath at the top. Squeeze your pelvic floor muscles up and in. Squeeze your abdominals. Inhale. Ascend this energy. And now exhale through the nose. Yeah. Moving on to round number three. In three, two, one.
Sam.
All right, double speed. Three more breaths. Two. Last one. All the way in. And now exhale through the nose, holding your breath at the bottom, relaxing into this beautiful stillness for this one minute, 15 second breath retention.
Sam.
All right, inhale fully in, holding this breath, squeezing everything tight, sending this beautiful energy up our spine. Continue to feel. Now exhale through the nose. Yeah. All right, moving on to round number four. In three, two, one. Beautiful work, everyone. Double speed. Beautiful. Now let's speed up the breath one more time. In, out, in, out. Three, two. Last one. Fully in. Now let it out through the nose. Relax everything. Just place your full awareness on your physical body and the space that you're in. Beautiful. Inhale through the nose. Holding on to this energy. Hold on to this breath. Staying present. Exhaling through the nose. All right, final round of this journey. We'll begin in 3, 2, 1. All right, double speed. Finishing the journey with triple speed. 5, 4, 3, 2. Last one. All the way in. Now exhale through the nose and relax. Softening your entire body. Placing your full awareness on this beautiful breath as a moment. Stillness with yourself for this 1 minute 45 second breath retention. All right, inhaling fully in through the nose. Holding this breath at the top. Enjoy. Now exhale through the nose. Whole inhale and another exhale. Beautiful. Maintain this. Breathing in and out of the nose, bringing a gentle half smile to your face. Softening. Stay in presence. Go out. Enjoy the rest of your day. Be kind to one another. Be kind to yourself. Much love to all of you. Remember to breathe and remember to laugh. Peace.
Sam Sa.
