A 12-minute breathwork routine in two phases: power breathing with strong nasal inhales and forceful exhales to energize, then gentle breathing with long pursed-lip exhales to calm the nervous system. Cues guide you to focus on your forehead, shoulders, and jaw while cultivating a half-smile and gratitude.
All right, welcome all of you beautiful breathing people to this 12-minute complete nervous system reset. In today's journey, the first half will be power breathing. Powerful inhales through the nose, relaxed exhale out the mouth, followed by inhale breath holds. The second part of the journey will be downregulating breathing, inhaling gently through the nose with a slight pause at the top and a long exhale out the mouth like you're blowing out through a straw. So this is teaching our nervous system that we are in control. We can energize when needed, focusing on powerful inhales. And at the end of the day, or when we're feeling stressed, we can calm down, relax our nervous system, and come into a more regulated state, bringing a more healthy and beautiful life to yourself and those around you. So let's begin with power breathing. Round number 1 in 3. 2, 1. Beautiful work, everyone! Let's move on to double speed. Strong, beautiful, powerful inhales. You can even invite in smiles, changing the way you feel. You're almost there. All right, 5, 4, 3, 2, last one, as big as you can. Take another sip, holding your breath at the top. Allow this energy to move up your spine. Place your awareness on the center of your forehead. And now exhale with the sigh. Yes, round number 2.
In, out. In, out.
See if you can breathe a little bit deeper. Staying focused on each beautiful breath. Double speed. 5 more breaths. 3, 2, last one. As big as you can. A little more. Smile at the top as you hold on to this energy, just becoming aware of your physical body.
Beautiful.
And now exhale with a sigh. Round number 3 in 3, 2, 1. Double speed.
Beautiful.
5 more breaths. 3, 2, last one, fully in. Hold in at the top. You can squeeze your body, creating pressure, sending this energy up, moving this energy. Continue to hold. All right, exhaling with the sigh. Now we're gonna downregulate our nervous system, focusing on extending our exhales. As we inhale through the nose, 2, holding your breath at the top, 3, 2, exhaling through pursed lips like you're blowing out through a straw, 4, inhaling in the belly to the ribs to the heart, 2. Relaxing your shoulders, relaxing your jaw, becoming fully present.
4. E. 2. O. 2. A. 2. 3. 4. E. 2. 2, 1, 2, 3, 4, in, 2, 1, 2, 1.
Just a few more of these breaths.
3.
Before we take our first breath retention, stay focused on the inhale.
2.
And relax and feel some gratitude with each exhale.
4. In. 2. 4, 2, ah.
And we're gonna hold our breath after this exhale.
4.
So hold. Relax the body. Bring a half smile to your face. All right, inhale through the nose. Exhale with a sigh. Yes, going back into this nice slow breathing, inhaling to Hold in your breath at the top. 1, 2, 3, 4. Inviting in gratitude with each slow breath.
1, 2, 3, 4.
And releasing tension. With each exhale.
4, 2, 2, 3, 4. 2, 1, 2, 3, 4, 1, 2, 1, 2, 1, 2, 3, 4, 1, 2, 4, 2, 1, 2, 3, 4, 1. 2, 2, 2, 3, 4, in, 2, 2.
All right, and we're going to hold our breath after this exhale.
4.
So gently hold, relax everything. Inhale through the nose and exhale with a smile as you sigh. Yes, beautiful work, my friends. Just allow your breathing to return to in and out of the nose, just staying in this beautiful moment. And when you finish here, go on, enjoy your day, doing your best to find some laughter and go out in nature. Much love to all of you. Remember to breathe and remember to laugh.
Peace.
