A 10-minute guided breathwork practice using paced breathing and long exhale holds to briefly lower oxygen levels. Two rounds of nose inhales, sighed exhales, and mouth breathing cycles, each followed by a retention period (1:45 and 2:00), with posture and relaxation cues throughout.
Two rounds.
About 1 minute and 45 seconds.
About 2 minutes.
Foreign. Welcome all beautiful breathing people to another guided breath work session. In today's journey, we're going to be doing two rounds with two different techniques followed by breath retentions after the exhale. The first technique will inhale through the nose and exhale with the side. Powerful, active inhale with the relaxed side. Beautiful. And then we'll finish each round by activating a bit more, changing the gases in our body by switching to in and out of the mouth. Two inhales, one exhale. Belly, chest out. Beautiful. And then we'll follow each round with long breath retentions starting at 1 minute and 45 seconds, with the second round being 2 minutes. This is the sweet spot for most people to receive all the benefits of intermittent hypoxia, where our oxygen levels drop for short periods of time. So find your way to a comfortable position. This can be done seated or lying down. So let's begin by inhaling through the nose and exhale with a sigh fully in. Let it go. Allow each big inhale to ground you into this beautiful, beautiful present moment. In and now. In and now. All right. And we're going to move a bit more energy, activate our system before the first breath retention. Move into two bar inhale, one bar exhale in and out of the mouth in 3, 2, 1. Five more big breaths stay present. Three, two. Take a full inhale all the way in. Now blow it out like a candle. All the way out. All the way in. Big inhale. Blow it out like a candle. Now hold your breath at the bottom, relaxing your jaw, relaxing your face muscles. Letting shoulders fall away from your ears. Just arrive to the space of nothingness. Nothing. Nothing. It's sam. Beautiful work, everyone. Let's inhale fully in and hold your breath at the top, feeling into the exchange of gases. And now we're going to exhale very slowly out the mouth like you're blowing out through a straw. Continue exhaling. Exhaling, exhaling. Round number 2 in 3, 2, 1. Now inhaling through the nose with the sigh of the mouth. Big breaths, allowing us to change the chemistry of our blood. Fully in and out. In. And now. One night. One night. And we're gonna move on to the two part inhale, one part exhale in three, two, one. Big, beautiful inh. A relaxed exhale. Stay focused. Stay in this moment. You're almost there. Five, four, three, two. Big breath in. All the way in. Blow it out. Another big breath in. All the way in. Last one. Now blow it out and hold your breath at the bottom. The key is relaxation. When you begin to struggle when you think you need to take a breath. Relax a bit deeper. Count down from 10 and then you can take that big inhale and hold and enjoy. It's. It's all right. Big inhale all the way in. Hold your breath at the top. Squeeze your pelvic floor muscles. Squeeze your abdominals in. Relax. Slow. Exhale out the mouth. Inhale through the nose. Fully in. Exhale with a sigh. Another big breath in. Full yin. Exhale with a side and relax, allowing your breathing to return to in and out of the nose. Stay in this moment where you need to be. Except here and now. Much love to all of you. Remember to breathe and remember to laugh. Peace. It.
