Breath Meditation For Beginners By Em Hollis - SOMA Breath Instructor Sessions

Foreign.

Hey, guys, welcome to the Freedom Project. M your breath queen here. And I'm just gonna quickly walk you through what you're going to be doing in the breath work meditation. So today in this one, it's kind of for beginners, although you could still really enjoy it if you practice breath work a lot. But I will incorporate all three techniques that I teach in my Breathwork 101 miniseries. All three techniques I learned from my SOMA training. If you are interested in learning more about SOMA and becoming an instructor, please click on my affiliate link below. I am a SOMA certified instructor. The music used in this is Soma music, and these are SOMA techniques. So with that being said, the three parts that you will be practicing in the breathwork meditation today, rhythmic breathing, along with belly breathing, breath retention, and pelvic floor lock. So I'm going to go through each of those very quickly, and then you will dive right into the breathwork meditation. So the first part, the rhythmic diaphragmic breathing. This means breathing through your belly. Always be sure that you're breathing in through your nose, out through your mouth, always in any breath. Breath work practice that you're doing and that you're engaging your diaphragm so you're not taking a shallow breath from your shoulders, from your chest, you're taking a deep, conscious belly breath. Best way to practice this is to lay down flat on the ground and put a really light book on your diaphragm, which is just right below your rib cage on the upper part of your belly. And when you take a breath in, that book should rise. And when you take a breath out, that book should fall. So in other words, if you don't lay on the ground, you can just put two hands on your right below your rib cage, on your belly. And when you breathe in, your belly should go out. And when you breathe out, your belly should go in. This takes practice. If you're not used to doing it, you can practice it throughout your day. This is how you really should be breathing all the time. So that's the first, most important part of breathwork is belly breathing. Diaphragm breathing. Engaging your diaphragm, going to be breathing in a rhythm, in a count, which means I'm going to be counting in for four seconds, counting out for four seconds. That means you breathe in for four to the count of four, and you breathe out to the count of four. In all my breathwork meditations, we will always do a rhythmic breathing and put your body and your mind into Coherence. The rhythmic breathing is essential also in the breath retention, which is the next part. So breath retention is where you're going to be doing the rhythmic breathing for a period of time. And then I'm going to tell you, at the end of that period of time, take a big deep breath in and then let your breath all the way out. You're going to let your breath all the way out, so there's no oxygen left in your system and you're going to hold your breath on the exhale. This is breath retention. This is ancient pranayamic teachings. In my breath work miniseries, I dive deep into intermittent hypoxia, which is holding your breath on the exhale until you reach six states of intermittent hypoxia. They are brief and intermittent, and I dive much deeper into that. One of my most favorite practices of breath work is intermittent hypoxia. But you just do it for a short period of time in this breathwork meditation. They are not long breath holds. Breath retention is something that I highly recommend you use as a daily tool. You practice as a daily tool. The breath holds in these, I think, are only about a minute. And if you haven't practiced this before, a minute can be really long. So what I want you to do is as you let your breath all the way out, you're holding your breath on the exhale. I want, you're going to get an urge to breathe. You're going to get that first urge to breathe. Your body's going to kind of contract and restrict and want to take a breath. The most important part is that you push past that first initial urge to breathe. So if you're holding your breath, you're going to get a sensation to breathe. I want you to push past that. Some things you can do is slow swallow, kind of roll your shoulders back and forth. You can count down from 10 to 1. That's really helpful. The most important part is that you're calming that reptilian brain. That fight or flight response, that fear response. It's the oldest part of your brain. It's the part that's telling you danger, even though you can hold your breath for much longer. Again, I dive much deeper into this in my Breathwork miniseries. But the most important thing is that you push past that urgent to breathe. If you push past that urge, and I still haven't said take a breath in, what you can do is take a quick, quick, deep breath in and then push it all the way out and continue to hold. If you have to do that, a Couple times throughout that breath retention, that's okay. It's a practice. It's something that you really have to work with on a daily basis. The most important thing is that you're pushing past that initial urge to breathe. And then if you have to do that a few times, that's fine until I say, okay, pick a. Take a big deep breath in. You're going to take a big deep breath in and then you're going to hold it on the inhale. And then I'm going to tell you. Squeeze your pelvic floor. Your pelvic floor are the same muscles you use to hold in your urine and your poop. They are your sphincter, your genitals and your perineum. All three of those muscles you're going to engage in the pelvic floor lock. You're squeezing and pulling up as if you're pulling them into the inside of your body. And also something that you can practice on a daily basis. The more you practice, the better you'll get. The stronger your pelvic floor will get, the more you'll feel the results. Okay, so it's squeezing and pulling up that pelvic floor like you're pulling them into your body. And those are the three aspects of the breath work that you're going to be doing today. Follow along with me. Keep up with the rhythmic breathing. Sometimes, if you're not used to doing breath work, it can feel a little strange. Breathwork's about pushing past those comfort zones and, and really getting your mind to be quiet and moving into your body. It is the best practice I've come across so far on working very quickly on turning down the mind, the monkey mind, flight or flight response, the reptilian brain. So it's a practice, something you can do every day. It's going to put you into your parasympathetic nervous system, meaning you're going into rest and digest. Your body's going to function properly. You're going to feel more energized throughout the day. You can do this breathwork meditation any time of the day, but I recommend first thing in the morning. So if you want more information on my breathwork miniseries, you can go to our website in the links below or you can reach out to me via email. Mthefreedomproject222.com I love you all and enjoy.

Sitting comfortably. Your hands on your side.

I want you to relax your mind.

Relax your body.

As we enter this journey of breath.

Take a big deep breath in.

And let it out.

Take another big deep breath.

In.

Out.

We're going to breathe in beats.

In through your nose, out through your mouth.

In, two, three, four. Out, two, three, four. In, two, three, Four. Out, two, three, Four. In, two, three, 4. Out, two, three, 4.

In, two, Three, four.

Out, two, Three, four.

In, two, Three, Four.

Out, two, Three, Four. In, two, Three, 4. Out, two, Three, 4.

In.

In, two, Three,4. Out, two, Three,4. In, two, three,4. Out, two, three,4.

One, two, three.

Make sure you're keeping up with the count.

Breathing in through your nose and out through your mouth.

Breath.

Building that electrical charge in your body with every breath.

Feeling your body being charged with every breath.

2, 3, 4.

Waking that energy within up.

3.

Out, 2, 3.

Waking your mind up.

Waking your heart up.

Waking your body up.

3, 4. Out.

Waking up that light inside of you.

Charging it every breath.

Breath in and out.

In, two, three, four. Out, two, three, four. In, two, three, Four. Out, two, three, Four. In, two, three, 4. And 2, 3, 4. In, two, 3, 4. Out, two, three, 4.

In, 2, 3, 4.

Out, 2, 3, 4. In's 2, 3, 4. Out's 2, 3, 4.

In.

In, 2, 3,4. Out, 2, 3,4.

In, 2, 3, four. Out, 2, 3, four. In, 2, 3, Four. Out, 2, 3.

Feeling that electricity recharge through your body.

Every breath.

Waking it up.

Coming alive.

Two, three.

Seven.

Consistent breath.

Three, four.

Out, two, three, four. In, two, three, four. Out, two,. Three, four. In, two, Three, four. Out, two, Three, Four. In, two, Three, Four. Out, two, Three, four.

Now I want you to take a big deep breath in. Hold your breath and let it all the way out. All the way out, all the way out. Letting no oxygen left in your lungs and hold your exhale.

Letting your mind.

Go into a deep.

Meditative state.

As you sink.

Into the blackness.

Letting all thoughts go.

Letting any fear go.

Letting any anxiety go.

Sinking deeper and deeper.

Past that urge to breathe.

Knowing you are safe.

Letting go of all fear.

Relaxing deeper and deeper.

And take a big deep breath all the way in. Sucking in all that oxygen. All the way in. All the way in. And hold your breath.

And as you hold your breath on the inhale, I want you to just squeeze those pelvic floor muscles.

And I want you to see a white light.

Shooting up through your first center as you squeeze the pelvic floor. I want you to see that white light.

Shooting through your body. Out your third eye.

As you're holding your breath.

Waking up your body as you squeeze those pelvic floor muscles.

Waking all your centers up.

As you squeeze.

Sing it. Release through your third eye.

And Let your breath all the way out.

All the way out, all the way out.

Bringing yourself back to a steady in and out breath.

In through your nose.

Out through your mouth.

Slowly.

Feeling your body wake up.

With every breath.

Awakening your creativity, your passion, your abundance.

Waking it up within you.

Connecting.

We're going to go back to the rhythmic breathing. In through your nose, out through your mouth. As we charge your body with electricity.

Keeping up with me.

Here we go.

And two, three, four. Out, two, three, four. In, two, three, four. Outs, two, three, four, four. In, two, Three, four. Out, two, Three, four. In, two, 3, four. Out, two, 3, four. Two.

Three, four. Out, 2, 3, 4.

And with every breath in, once you feel that charge building in your body.

And with every breath out, I want you to let go of any stress, any tension, any anxiety.

Letting it melt away with every exhale.

Breathing in love, gratitude, joy.

Two, three, four.

Joy.

Feeling that electric charge build in your body, awakening your mind.

Awakening your creativity.

Your inner peace.

Your connection to that divine.

In, two, three, four. Out, two, three, four. In, two, three, four dot and two, three, four. And two, three, four. Out neighborhood two, three, four. And 2, 3, 4.

And we're gonna speed up our breathing.

Four. In, two, three, Four. Out, two, three, Four. Into, out.

Out, two, three, 4. In, two, three, 4. Out, 2, 3, 4. In, 2, 3, 4. Out, two, 3, 4. In, two, 3, four. Out, two, 3, four. In, two, 3, 4. Out, 2, three, four. In, 2, 3, four. Out, 2, 3,4. In, 2, 3,4. Out, 2, 3, four. In, 2, three, four. Out, 2, three, Four. In, 2, 3, Four. Out, 2, 3, Four. In, 2, three, Four. Out, 2, Three, Four. In, 2.

Out, 2, 3, FOUR. Into.

Three. In, two, three, FOUR. Out, two, three, FOUR. In, two, three, FOUSE. Out, two, three, fOUR. In, two, three, fOUR. Out, two, three, FOU. In.

Take a big deep breath in. Hold your breath and let it all the way out. All the way out. All the way out.

And hold your breath on the exhale.

Moving deep and deep.

Into relaxation.

Quieting the mind.

As you move deeper and deeper.

Letting go of any fear.

As you sink.

Deeper and deeper.

Into your subconscious mind.

Rewiring. Re imprinting.

Joy.

Love.

Abundance.

Happiness.

Strength.

How.

You connect to that white light within.

You.

That divine love.

As you feel it even more.

As you push against any urge to.

Breathe.

Knowing you are safe.

And take a big deep breath in. All the way in.

In.

All the way in. All the way in. And hold your breath.

And as you hold your breath.

Gently squeeze the mulabanda.

Shooting that white light up through your body.

As you awaken. All your centers.

Shooting it out through your third eye.

As you open your.

Body.

As you open all of your energy centers.

As you squeeze the pelvic floor.

Sat.

All the way out.

Bringing your.

Breath back to a steady in and.

Out.

As you feel your mind and your body awakened and alive.

Feeling that energy you just created.

Feeling your heart.

Open.

Feeling that joy for life.

Bringing.

That passion into your day.

With an open mind.

Remembering to breathe throughout your day.

As you breathe in the joy, abundance.

Divine love.

Sam.