In this 15‑minute guided breathwork video, the instructor leads listeners through a structured morning routine designed to awaken the body, energize the nervous system, and cultivate mental focus for the day ahead. The session is divided into three phases: (1) grounding slow breaths that expand the diaphragm, ribcage, and heart while encouraging a gentle smile and relaxed posture; (2) an activation segment featuring Bhastrika (rapid, forceful breaths), power breaths, and a two‑part inhale/one‑part exhale pattern, with explicit cues to engage the pelvic floor and abdominal muscles, hold at the top, and retain the breath to shift gas exchange; (3) a concluding phase of heart‑coherent breathing (6 seconds inhale, 6 seconds exhale) paired with visualization of the desired day, followed by a brief return to natural nasal breathing and a closing gratitude statement. Throughout, the instructor provides timed counts, breath‑by‑breath cues, and affirming language to maintain presence, encourage activation, and guide the practitioner into a state of stillness and intention.
Chapters
All right. Welcome, all of you beautiful breathing people, to another guided breathwork session. In today's 15-minute morning routine, we're going to start off with some slow breathing to ground us into our body. Wake up our lungs, our diaphragm, and just come into this moment. And then in the second round, it'll be more about activation, waking up our energy system, preparing us for the day, and ending with a long breath retention so we could receive all the benefits of sitting in that space of stillness for long periods of time. And then we'll finish the session with heart coherent breathing. 6 seconds in, 6 seconds out. And this is a beautiful time to visualize how you want your day to go. Beautiful. So find your way to a comfortable position. You can do this seated or lying down. Just arriving to your space. Bring a gentle smile to your face as we get ready for round number 1. We'll take that first inhale in 3, 2, 1. And now a long exhale like you're blowing out through a straw. Inhale into the belly, to the ribs, to the heart. Long, beautiful exhale. And repeat. All right, and we're gonna finish the round with equal part breathing. In and out. Big deep breath in and out. Beautiful. Ah. Ah. All right, now take a big breath all the way in, as big as you can. Hold your breath. Relax. Smile. And now exhale with a sigh. Hold your breath at the bottom. Come into this moment. Beautiful work, everyone. Let's take that big inhale through the nose, filling your body with this energy. Hold. Feel into the silence. And now exhale with a sigh. Yeah. Beautiful work. Now it's time to activate our The first part of the round, we'll practice Bhastrika, in and out of the mouth. Powerful inhale, powerful exhale, inflating the belly, then pulling it back in. We'll begin in 3, 2, 1. Beautiful. Strong breath. Stay focused, placing your awareness on the center of your forehead. We'll take a big breath in. 3, 2, last one. Fully in. Another sip. Hold. Squeeze your pelvic floor muscles. Squeeze your abdominals. Allow this energy to rise. Relax everything. Exhale with a sigh. Beautiful. Double speed, Bhastrika. Beautiful. Stay with it. Stay with the rhythm. We're consciously activating our system, inviting in this energy and awareness. All right, now let's take a big breath in, all the way in. Hold. Feel the energy rise. Stay present. All right, now exhale with a sigh. All right, moving on to power 3, 2, 1. In through the nose, out through the mouth. Powerful breaths. We have a little more activation to do in this round. Continue to enjoy, be present. We're preparing our bodies for this long breath retention. All right, and our final technique will be 2-part inhale, 1-part exhale. In and out of the mouth. We'll begin in 3, 2, 1. Beautiful work, everyone. Just a few more of these breaths. Giving yourself that permission to consciously activate your being. Just a few more of these breaths. Doing an amazing job. All right, 3 more. 2. Last one, as big as you can. Take another sip. Hold your breath at the top. All right, now exhale with a sigh. Holding your breath at the bottom. We consciously change our gases so we can stay here longer. When your time is up, count down from 10 in your head, then take a breath in, let it back out. Continue to hold in this blissful state of nothingness. All right, let's take a big breath in, filling our being with this oxygen energy, and hold. Squeeze your pelvic floor muscles. Squeeze your abdominals. Continue to hold. Beautiful. Now exhale with a sigh. All right. In the final few minutes of this journey, we'll practice coherent breathing, inhaling through the nose, exhaling out the mouth, nice and slow. And we'll begin in 3, 2, 1. 2, 3, 4. 2, 3, 4. And 2, 3, 4. Using this space to visualize and to feel. 3. With each conscious, slow breath, Attracting for whatever you want to bring into your life, bring into your day. Ah. All right, take an inhale through the nose. Exhale with a sigh. Beautiful. Allow your breathing to return to in and out of the nose. Staying in this meditation before you go on with the rest of your day. I wish you all a beautiful day. Give thanks to yourself for these daily sessions that you're doing. Much love to all of you. Namaste. Remember to breathe and remember to laugh. Peace. Peace.
