A 15-minute guided breathwork session (YouTube) led by Eric Ehle, DO, aimed at calming anxiety and reducing stress by bringing listeners into the present through breath-focused exercises. The instructor (Speaker B) sets intention, teaches an inhale-through-nose/exhale-through-mouth pattern with audible sighs, guides multiple paced rounds with speed changes and inhale/exhale holds (counts provided by other voices), and closes with two slow deep breaths and encouragement to return to a natural rhythm and observe sensations.
Chapters
Foreign.
Welcome, all of you beautiful breathing people to another guided breath work session. Today's journey, we're going to be quieting the chatter of the mind by simply following our breath, playing around with the speed of breathing, and also the inhale holds and exhale holds. Just changing things up so our mind doesn't know what's coming next. Finding balance between life's natural rhythms, learning to feel grounded when life speeds up and at ease when it slows down. And as you know, a lot of our stress and inner noise comes from replaying past events, worrying or trying to figure out a future that we just can't control. Both of those are not here and now. And of course, it is part of being human. Most of us are not high in the Himalayas meditating all day, so we do need to reflect on our past actions and plan for the future. But we don't have to live in that space all the time. And it's not about pretending that everything is perfect, not about spiritual bypassing where we smile all the time and avoid any shadow work. Emotions are real and we need space to feel them. But at the same time, we can also create moments in our day to come back to what's actually real. This breath, this body, this moment. Because in this beautiful present moment, everything just is. There's no labels, no constructs, no dramas. Just here and now. So let's inhale through our nose mindfully, and then exhale with the sigh of the mouth, gracefully. This is the breathing pattern that we'll use for the session, alternating different speeds, practicing inhale holds and exhale holds. And when your mind wonders, come back to the breath, Come back to this body. Find your way to a comfortable position. You can do this seated or line. Do what feels right, bringing a gentle smile to your face, relaxing your shoulders. Let's get ready for the first part of this journey. Inhale through the nose. Exhale out the mouth.
3, 2, 1.
Now exhale with the side. Relax. Inhale fully.
Let it out.
3, 4. And 2, 3, 4.
And let's speed up the breath, following the rhythm.
And two, out.
Relaxed. Exhale full.
Inhale.
Let it out.
Beautiful.
All right, last breath. Fully in. All the way to the top and hold. We'll be here for a while. Relax your jaw, relax your shoulders, relax your belly. And just feel in to this moment. And now exhale with the side.
Holding.
Your breath at the bottom. Stay present. Moving on to round number.
Three, two, one. Out.
Breathe in the good, Let the old fall away. In with the good, out with the old. And now let's speed up the breath. All right. Slowing the breath back down.
In.
Let it out.
In with the good.
Let it out.
Just finding balance between the speeds of the breath. Once again, we'll speed up the breath. All right. Last breath. Fully in. All the way to the top and hold. See how much you can relax into this space. Letting go of all tension in the body. Placing your full awareness of this moment. And just be.
Sam.
Exhaling with the sigh. Holding your breath at the bottom. Presence in this moment. Continue holding your breath as we breathe in to round number three.
Three, two, one. Beautiful.
Remembering. Your only job is to focus on the breath. So let's see where the present moment can take us. Now let's speed up the breath.
All right.
Slowing the breath back down in.
Beautiful.
Just continue feeling the balance between fast pace and slow pace. Staying grounded and present. All right. Amazing work. Speed up the breath again.
Sa.
Big as you can.
And hold.
And relax.
Full. Satan.
All right. Now exhale with the side.
Seconds.
There's a little more work to do. Begin with the final round. Double speed.
Breathing in. Three, two, one. Out in.
You can even let out a smile with each exhale. For the remainder of this journey. Just enjoy each breath. We are almost there.
All right.
Finding some balance as we slow the breath down. Full breath in.
And let it out.
Sa.
All right. And let's speed up the breath. Continue breathing in the good. Letting the old go. Just a few more of these breaths. And we'll finish the journey with two slow deep breaths fully in your entire be.
Let it out. Relax.
Pull.
Inhale all the way in.
Let it out.
Right.
Last inhale all the way in. Take a little more sip of air in a hole. Relaxing into this final inhale.
Hold.
Enjoying the state of stillness. All right. Now exhale with the side. Holding this just a few seconds. Stay present. Inhaling through the nose. Then exhale out the mouth like you're blowing out through a straw. Long exhale. Another inhale through the nose. Long exhale out the mouth. Calming our system down. Inhaling through the nose. One last long exhale out the mouth. Beautiful work.
Everyone.
Allow your breathing to return to its natural rhythm. In and out of the nose. Stay in this moment. Let's all be here for a bit long. Just observing any sensations or energy moving. Let's all do our best to take time throughout our day to come back into this beautiful present moment. Always being kind to yourself and others.
Others.
Much love to all of you. Remember to breathe and remember to laugh.
