The transcript captures a 12‑minute guided breathwork session led by two voices (Speaker A and Speaker B). The session is designed to regulate the nervous system by moving through three paced breathing patterns: a slow, deep inhale‑sigh exhale cycle; a double‑speed rhythm; and a triple‑repeat rhythm. After each round, participants hold the breath at the bottom of the exhale to deepen parasympathetic activation and promote stillness. Throughout, the guide emphasizes mindful presence, gratitude, empowerment, and emotional rewiring, inviting a gentle smile and encouraging participants to stay present. The session concludes with a final slow breathing round, a series of relaxed exhales, and a closing invitation to carry the calm, gratitude, and laughter into the rest of the day. Occasional off‑script moments (apologies, humor, brief technical glitches) appear but do not alter the core structure.
Chapters
Alright, welcome all of you beautiful breathing people to another guided breathwork session. In this 12-minute nervous system regulation, we're going to be breathing deeply and slowly In through the nose, filling your entire being. And then a relaxed sigh out the mouth, relaxing your body. So we'll do this at 3 different speeds. The idea is just to invite in presence with each breath and feel a sense of relaxation. With each exhale. Each round will be about 4 minutes of this slow, gentle breathing, activating our parasympathetic nervous system. And then after each round, we're gonna hold our breath after the exhale, finding a space of stillness and softness, coming into a deeper state of relaxation. So find your way to a comfortable position. This can be done seated. You can do this lying. Just do what feels right. Take an inhale. Let it out with a sigh. Bring a gentle smile to your face as we get ready for the first round. And we'll begin in 3, 2, 1.
2, 3, 4.
Now exhale.
2, 3, 4. Fully in.
Filling your belly. To your ribs, to your heart. Ah, relaxing your body through coming into this moment.
In 2, 3, 4. Ah, 2, 3, 4. In 2, 3, 4. 4. Ah, 2, 3, 4. In, 2, 3, 4. Ah, 2, 3, 4. In, 2, 3, 4. Ah, 2, 3, 4.
All right, 2 more of these slow breaths.
3, 4.
Ah, let's see how relaxed we can feel.
3, 4.
Let's see if we can breathe just a little deeper on this last inhale.
Yeah, beautiful work, everyone. About halfway done with this round. Continue to breathe deeply and enjoy each breath.
2. In. 2. Ah. 2. In. 2. Ah. 2. In. 2. Ah. 2. In. 2. Ah. 2. In. 2. Ah. 2.
In. 2. Ah. All right, and we're gonna finish this round with triple repeat breathing too. And we'll begin in 3, 2, 1.
Pow! In.
Pow!
Beautiful.
Full deep breaths as we consciously invite in this energy in our body. Feeling empowered and grateful with each big breath. We are almost there. 3 more breaths.
2.
Alright, last one. As big as you can. All the way in.
Hold.
Gentle smile.
All right.
And now exhale with the sigh. And relax. Holding your breath at the bottom. Feeling into the stillness, this calmness, and sense of peace. Alright, let's inhale fully in. Hold your breath at the top and relax. Alright, now exhale with a sigh. Take a few normal breaths. Continue to be present. With whatever you're feeling. We'll go into our final round of the slow breathing in 3, 2, 1.
2, 3, 4. Ah. 2, 3, 4. In 2, 3, 4. Ah. 2, 3, 4. In 2, 3, 4. Ah. 2, 3, 4. In 2, 3, 4. Ah. 2, 3, 4. In. 2, 3, 4. Ah.
Beautiful. When your mind wanders, 4, just bring it back to the breath. 2, bring it back to the Sarfals.
Ah, 2, 3, 4. In, 2, 3, 4. Ah, 2, 3, 4. In, 2, 3, 4.
Ah, all right, and we'll move on to double speed in 3, 4, 2, 1.
2! In 2! Ahh... 2! In 2! Ahh... 2! In 2! Ahh... 2! In 2! Ahh... 2! In 2... Ahh! In 2— Aahhh! Tooh? In 2— Ahh! Tuhh?! Oh my God! I'm so sorry for that one. Uh-hmm— Okay then. So let's try this again from here on out. Hmhm. Let me see if it works better now. You ready to do some more of these things together? Yeah yeah yeah! All righty guys. Make sure you're all seated comfortably or standing up straight like we did before. And when your timer goes off at midnight tonight, make sure everyone stays nice and relaxed because what happens next will be really weird. We'll start by doing our normal breathing exercises first. It starts just about there. Breathe deep into those lungs until they feel full but don't hold them too long. Just breathe normally till they get empty enough to go back down low once again. That was not good Spanish though. Um, okay, um, uh huh. Ready? Go ahead please. Mmhmm mmhmm mhm hmhm hmm. Hmm. Ah, 2.
All right, in here in a bit, we're gonna move on to our last speed of breath. If this speed feels good for you, you can stay here. For the rest of us, we're gonna consciously activate our system in 3, 2, 1. Full inhale, relaxed exhale. Beautiful. See if you can enjoy it. Staying present with each breath. 3 more breaths.
2.
Last one, as big as you can. Take another sip.
Hold.
Smile. And now exhale with the sigh. Fully relax. Hold in your breath and just feel in to this nothingness. All right, now let's inhale fully. Hold your breath at the top. Feel into the silence. And now exhale with the sigh.
Yeah.
Just allow your breathing to return to in and out of the nose. Stay present. This is a beautiful time to invite in elevated emotions, gratitude, joy, whatever feels right in this moment. Rewiring our brain with each conscious feeling. And then go on, enjoy the rest of your day. Much love to all of you. Remember to breathe and remember to laugh.
