Breathe Together Sunday - Nigel Mchollan - March 15, 2026 - 12PM ET

And we are live! Welcome everyone to our Sunday Breathe Together, Soma Breath style. We meet during our incredible Sunday daytime. For some of you, it's good morning, good afternoon, good evening. And of course, it's an absolute pleasure to be with you today. My name is Piotr Ciepiel. I'm a somabreathe master transformational coach, host, um, for the Sunday Breathe Togethers, and of course, uh, one of the guys during the, um, app sessions, because we have an app as well, a somabreathe app, Monday, Wednesday, Friday, the Move Together, the Breathe Together. So if you're not familiar with the app, make sure that you find out about the app. We're going to share as well in the link in the chat about the app. But for this moment, in this moment, for this moment, in this moment right now, welcome, welcome to every single person that is joining. We are admitting more and more people. Please use this time to eliminate any distractions that you can eliminate. Turn off your phones, grab a sip of water, go to the bathroom so you can come back and really enjoy fully this session. 'cause I will be your host, but today we have a very special person, a great instructor, a great somabreathe Master Transformational Coach, Nigel McCullen, and he will be guiding you through softening the inner voice through our Breathe Together Sunday, softening the inner voice. But of course, before I get Nigel onto the stage, give him the mic and tell him how we're gonna be breathing today and what the session will be all about, please use the chat and just put into the chat where you're breathing in from, 'cause we always like to find out where you're tuning in from, breathing in from. I am right now in the Republic of Ireland, and happy St. Patrick's weekend to everyone. We already celebrate St. Patrick's weekend in Ireland. St. Patrick's is on Tuesday the 17th, but of course, I think throughout this weekend and the next couple of days, everyone has a bit of that St. Patrick's vibe. So the joy of St. Patrick's, let's bring it to today's Soma Bread Sunday Read Together session. So happy St. Patrick's to all of the Irish and all of the non-Irish and all of the other people that are out there joining us today. So we have, ah, Ciarán, Ireland too. Cianas atá tú, Ciarán. We have United States, United Kingdom, we have North Carolina, we have Canada, Germany, Guten Tag, Germany. Barcelona, my home. ¿Cómo estás, Michel? ¿Cómo estás? Ah, Spain. We will be back as well to Barcelona, just mentioning it as well right now. We have our SOMABREATH Level 1 instructor training in Barcelona, in Spain, on the 23rd and 24th of May. We will send you all the links later on if you're interested to become an instructor and join the Level 1 instructor training with myself as your guide and Claudia Solís as mentors and trainers, feel free to just join and be part of the SOMABRET tribe as an instructor, as a, as a coach. We have Belgium. Welcome, Wendy. Lisbon, Switzerland. Fantastic. So nice to see so many of you returning to us during our Sunday Beat Togethers. And who is here brand new? Who's here brand new? Never has done a Sunday Beat Together session. Uh, maybe heard through the grapevine about us, maybe just found out about us and is suddenly now here, um, with us today. And if you're on YouTube, I'm looking as well down because I have my screens here for YouTube. YouTube, welcome everyone! We have UK YouTube, we have California, Canada. There's a Zoom link that you can click and then be transferred over to the Zoom room, and then you'll see as well the chat lighting up with all the comments and everyone's interactions. If you want, from YouTube to Zoom. Cool. So we have plenty of people that are breathing together today. And, and, oh, lovely. Ah, yes, scream if you love Ireland, Patricia. Yeah, love that. Love it, love it, love it. Uh, new to this group, welcome, Caddy. Welcome. Um, and of course, in just a moment, Nigel will explain as well how we're going to be breathing what this session will be all about. So don't you fret, everything's going to be explained— the rhythmical breathing, the breath retentions, and the contraindications for some breath holds. Welcome! We have another— this is my first time. Brenda, welcome, welcome, welcome. Um, I love how everyone's just becoming more and more Irish today, like, yeah, I'm also Irish, I'm also Irish. Um, San Diego, Quebec, amazing, cool. Now One question that I want to ask to all of you, right? Because today's session, softening the inner voice. And the question that I have for you all is, who wakes up with already a chatter, a chatter going on? Put into the chat, me. Okay, just let's have a little bit of a conversation going on before we start this session, right? You wake up and straight away you go into full-on thought mode, right? And then thought over thought. And then thought amplified by thought, and then the overwhelm of thought, and then suddenly like, and the mental chatter, right? Okay, thank you for sharing that. That's me for sure as well. And what about the evening time? Would you be a person that has all these chatters happening in the evening time when you go to bed? Sunny, who else wakes up in the middle of the night with a song in their head? Something you're like fully like singing the song at 3 AM in the morning. I'm like, why? I want to sleep. And then the song just goes— exactly. It doesn't switch off, Belinda. Indeed. Yep. Me too. Yep. Raising my hand as well. And in all fairness, I'm really glad that we're going to have this session today because I will need that session myself. I will be your host and I'll be monitoring the chat and I'll definitely do this session as a replay. I'll be still here in the background listening to all the beautiful goddess that Niraj Naik will have for you all. But I feel like we all have the inner voice. And let's be honest, the inner voice often serves as a guide through life, but sometimes it can actually be very detrimental to our well-being and decision-making and relationships, the relationship with ourselves. So today, I do hope we're all going to be softening the inner voice before it becomes that chatter and repetitive negative thoughts and then emotions. And then suddenly you're feeling that you're, why am I suddenly in this dip? Why am I just, you know, I brought through the thoughts myself into this moment of feeling and then all the other feelings, right? Inadequacy, not good enough, unworthiness, etc. So today, Nigel will explain the softening of the inner voice and that will be his guidance. But before we do that, before we do that, the Soma Breath style, we're going to be getting up, connecting to our body, moving our body, shaking to a beautiful track that has been created. By the one and only founder of Soma Breath, Niraj Naik Naik, and it's my favorite track. And this track always brings a lot of emotions. So if I, after this track, suddenly like start crying, weeping, that's totally fine. Just, you know, I'll be okay. I'll be okay. But this track has just power in it. So the words are beautifully powerful, but as you move, this is already a somatic experience. We move the body, we get into the body, Try to connect to your breath as you move and as you allow your body to be into fluidity, flow state, right? However you want to move. If anyone ever told you, you cannot dance, today is the day to rewrite that story. That's not your story. You can dance. Okay, you can dance. You can move. You can be in the body, be with the breath. Try to breathe in through the nose and sigh it out through the mouth. Ah, ah, and then listen to the track. Listen to the music. Who's ready for a bit of dancing? Can I see some chat? Barry, yes, yes. Eileen here, good. Lynette, Alison, ready? Good stuff. Okay, let's do this together. And listen, if you're on a train or wherever, feel free to dance and just bring people on board with you because it is time for us all to let go of thoughts that are not supporting to get that playful inner curious child out. That's all what it's all about, to have fun in this lifetime. Okay, let's do this together. Take a breath in through the nose, sigh it out. You can start shaking the body, connect to the vibration.

All around me. I'm watching, I'm breathing, I'm pushing, I'm wishing that these walls would not be talking quite so loudly.

Breathe in, breathe in.

I've burnt down once before, I pulled myself up from the floor, and I am looking for a reason to stay standing. But sometimes it's just too much, it's not enough, it's something else, it's so much bigger than my head, it's too demanding. Some were lovers, some friends, but all together we're mainly passing strangers. And you control me with that silence, and you control me with that words, and you control me with your body slowly. In the wild entangled gardens of our insecurities, we lose our heads and do each other's sex. Sometimes the fastest way to get Remember, you're free in your body.

Be with the breath. Be with the fluidity. This is your expression of self. Now let's breathe in, out, in, out. Let go, let go. That's it, keep energizing the body. Let go of the breath, let's Let go of the thoughts that are not supportive. Let go of the inner voice that is not supporting. Start slowing down. Keep connecting to your breath. You're in control. You're in the body, the soma. Slow down. Let go, let go. And slowly come back to your seat, your chair. Your mat, the earth. It's time to let go. That's it. Beautiful. Well done, everyone. Well done. Oh my goodness, what a celebration it is, always and forever. Like, I just feel like I've been with all of you, 137 people. I've been dancing with you all, and it was so beautiful to see all you dancing and moving. Truly how we're all feeling right now in the body, letting go. Remember that exhale, let go, just so powerful. I always like to make all these tracks and the words and the meaning behind it to match what I am challenged or having some issues with myself. So for example, the thoughts, let go. Any thoughts that are not supporting, let go. Anything that is not supposed to be in my highest vibration, let go. Beautiful. I love those words of that song. I was crying in my growth, feeling fab, feeling energized. That's it. Wonderful. I need 30 more minutes. Absolutely, Catherine. You can basically play us on repeat later on, constantly just repeat, repeat, repeat that, that sequence. But, but don't do that right now because we have a treat for all of us, all of us, because today, softening the inner voice, our Sunday Breathe together with Soma Breath, it is time for me to bring Nigel McCollin to the stage and let him bring you through the definition, the experience, how we breathe, how we hold the retention, and he will be the guide of today's session, our Soma Breath Master Transformational Coach, retreat leader, Nigel, the floor is yours. I just muted you.

Okay. Thank you, Piotr. That was quite a start to the session. High energy. Hope everyone's feeling that. Love it. So, um, all right. Welcome everyone. Summer Breath Breathe Together Sunday. So, um, yeah, softening the voice. What does that all mean? So, I think we all have acknowledged the fact that we have these voices in our heads that can become the dominant voices, and sometimes they're there to keep us safe. Sometimes they're also there to keep us in that kind of place of familiarity and, you know, the known. But also sometimes these voices, these dominant voices, these thought viruses we often call them, they can become detrimental. So they actually provide too much safety and never let you kind of fully tap into what it is that is your full potential and your higher self. So this is today all about softening that voice. You know, it's never going to go away. There is a figure out there that says that there's something like 60,000 to 70,000 thoughts go through our head each day, and about 90% to 95% of them are the same as the previous day. So we really are exposing ourselves to the same thought viruses on a loop if we don't find some way of breaking that loop and injecting something new into that. So another way of looking at it is, you know, subconscious mind is very active, but what is your subconscious mind picking up on? So what are you telling your subconscious mind? Because it doesn't have the ability to argue or dispute with what you say. So whatever you tell it, it will believe it. So if you're telling it that you're always a failure, you've never got any money, you're never going to be anything you want to be, you're always going to be stuck in that loop. Well, that's what your subconscious mind will then pick up on. So how do we get out of that? We have to keep kind of, through affirmations or through breathwork like we're doing, is try and reprogram that to tell us a new voice, to affirm that we are worthy, we are possible. So today it's all about softening that voice, quietening the mind a little bit more than what it is at the moment.. And one of the greatest ways to do that actually is, thanks to Piotr there, is actually get up and moving and changing your state, changing your physiology. It's one of the best ways to start influencing that, that whole process. So any point through the day, if you feel like it, you can also drop into that, put on your favorite music and just dance and shake away. And before you know it, you've kind of reset that switch a little bit. So what we're doing today, we are going to be breathing in a rhythm. To begin with. So first 10 minutes is going to be me taking you into that place, kind of again softening, quieting the mind down, allowing you to come back to your body, allowing you come back into your heart. So less of the, the over-activeness of the mind and bring ourselves back to our heart, back to our body. And again, this is again one of those first stages in allowing ourselves to be a bit more creative and see what is actually possible and out there. So we breathe in through our nose and we breathe out through our mouth.

Mouth.

And we do this on a rhythm, in a repetitive cycle. So inhaling through the nose, exhaling through the mouth. When we breathe in, you can just try it with me actually, is go ahead and stick one of your hands on your stomach and one of your hands on your chest. And when you breathe in, we're encouraging the breath to be more into the lower hand, into the hand that's on the belly. But you also want to kind of feel that the ribs are opening out and then closing. Just gently. If you're feeling too much up into the neck, you're probably over-breathing or trying a bit too hard. So it's subtle, it's silent, it's a gentle breath, it's effortless. All right, there are some of the rhythms we're going to do today that are a bit quicker towards the last round, but in general, it's a nice subtle, silent, rhythmical breath in through your nose, out through your mouth. All right, we do that for about 4 to 5 minutes. Each round. And then at the end of that, again for each round, we'll take a full breath in and then we're going to exhale again out through your mouth. And you exhale to a point where you feel that you've exhaled comfortably and you can now pause that hold and you can, you can then hold your breath, what we call an exhalation retention. We're going to hold our breath there, so no air coming in, no air coming out. Really relaxing into it. If you're familiar with breathwork, that will be okay. You'll be quite used to that. But if you're new to breathwork— some of you were saying this is your first time of this, doing this, this, um, summer breath session— so you might quickly feel that the urge to breathe gets quite strong. So that's where we allow you this little recovery sip. So if you do feel that, what you're going to most likely feel is that your, your stomach or your chest, your diaphragm starts to kind of contract like this. And you start to feel a little bit of panic, or what we call the fear response. So that fear response, that's where we want to just take a little bit of a gentle inhale through your nose, almost like you're sniffing, and then breathe out. So all you've done is just topped up a little bit, you've reset the mind a little bit, and now you can go back into that breath retention and you can hold your breath once again. Now you might take more than one of those, you might take two, you might take three, depends where you're at in your breathwork journey.. It also depends if you are maybe a bit stressed or your batteries are a bit low, needing a bit of charge. So just go with it, listen to your body, but remember that any point if you want to return back to normal breathing, you can. You have that power, that ability just to return back to a nice rhythmic breathing natural cycle for you. All right, so that's the exhale hold, that's the second part of it. Now the third part of it, and the final part, is then we breathe in, but this time we don't let go of the breath, we hold on to that breath. And this is called the inhale retention. Now you're breathing in, you're holding, lungs full of air, and you're not going to let that breath out. And then you're now going to squeeze those muscles around about your pelvic floor. Those are muscles used to stop yourself from going to toilet or breaking wind. We're squeezing those muscles and they're getting pulled up through the spine. You're feeling like some kind of energy is being lifted up through the body and directing it towards the middle of the brain, towards the point between your eyebrows. We're going to hold that for a lot less, probably only about 30 seconds. So hold it there, and then I will allow you— I'll allow you— I'll guide you to let go of the breath and just return back to normal. All right, and that's just— that's us back to the space between the rounds, and then we start the second round. So first round, we're going to be breathing in for 2, out for 2. The second round is going to be breathing in for 4, out for 4. And the third round is going to be a mixture of, of those 4-4, 2-2, and even quicker, a 1-1. So Don't worry, I will guide you through every step of the way. If you've forgotten everything I've said, you've switched off, you've just been listening to me waffling, it's fine. I will guide you through every process of this, and that's what's nice about it. You don't have to really think too much. I want you to be less in here and more about the awareness of the body. So breath awareness, how we can gently expand the belly and the ribs, how we can let the exhale just fall out of us and becoming more and more attuned with these natural rhythms of our body. So less what's going on out here and up here, but more what's going on inside the body. So allow that. Again, that's part of the whole process of softening the voice. That's analyzing, being critical, judgmental all the time. It's getting that to quiet and soften back down. All right, now there are some contraindications with doing breathwork. So a contraindication is where basically there are risks involved if you fall into some of these categories. So if you have any of these categories or conditions. And what we suggest is that you don't take part in the breath retentions. That's the holding your breath on the exhale and holding your breath on the inhale. Rhythmic breathing, that first part, the first phase, it's beautiful for everyone to do. Everyone will benefit. There are no contraindications with that. So let me just read these straight from the script. So severe or critical diseases or infections, if it impairs your ability to breathe. Severe uncontrolled hypertension, usually after a heart attack. Organ failure or late-stage terminal illness, pregnancy, if you have epilepsy, a pacemaker, or irregular heartbeat with exception your doctor may have given you permission. Those are the main contraindications. Now I've said them that many times you'd think I'd know them off by heart by now, but I still need to look at my, my script for that. There are some additional conditions like tinnitus and hernias. If you have any of those, then we avoid— you would avoid going on for too long with the breath holds. Or again listening into your body. If you were seated, what we could do is drop our chin to our chest, and when you're doing your inhale retention, you can squeeze the pelvic floor. And these can all help as well to reduce the pressure that might be building up within the body. All right, so first of all, before we actually get into this, I'd like to ask you to put into the chat box here If you can just think into those dominant thoughts, those thought viruses, just so we can be made aware of them for ourselves. If you want to write in the chat box, what do you think one of those, for you, just one or two of those dominant voices are, dominant thoughts that come forward? You know, is it confidence? Are you questioning yourself? You know, is it procrastination? What is it that often is on a loop that you keep coming back to? Like, I want to go and do that, but oh, I'm worried about what people might think. Acceptance. What is it that is that dominant voice, that thought voice? You're not good enough. Fear of success. Procrastination. Social anxiety. Yes, these are all coming through. Overwhelm. Will I make it? Fear of the future and being alone. Of course, these are all thoughts that are going through our head most days, and like what I said earlier on about that, 90 to 95% of them are the same as the previous day. You're on that loop. We're looking to get out of that broken record and coming up with a new script here.

Self-doubt.

Somebody's put becoming an instructor. Yeah, just do it. Fear of being judged by others. Fear of failure. All right, now I want you to switch that. I want you to think about if you were looking to inject a new thought virus in there or a new pattern of behavior or thought, what would that be? Yeah, what would that be for you? So what I want to do is I want to be more confident. I want to stand up in front of public and speak. I want to become a Summer Breath instructor. Yeah, I want to share this amazing transformational technique with others. Yeah, think about that from a more positive side. Is it happy, healthy? Yeah, don't want to wake up in the morning feeling fear and feeling guilt and feeling apathy. You want to wake up feeling, yeah, I love my life, as we say in Summer Breath, being grateful for what I have now. Yeah, now I might ask you in the session today, like, if there's a dominant color that's coming through that you associate with these two emotions, what is that color? Okay, so just thinking about that, and that's just to me kind of planting that seed, dropping that in there for you. Okay, so I was gonna do some shaking dancing, but Piotr has done a great job of that, so I think we're actually ready to go straight into the breathwork. So let me share my screen, and as you're doing that, invite you to get comfortable, to be sitting upright or to be lying down, whatever you prefer. Just make yourself super comfortable. If you've got headphones on, They do make a difference, but just make yourself comfortable, get that space, get yourself all ready, and we shall begin. Okay, should you just hear that music gently in the background there?

Let's just take that first step into softening, quietening the inner voice.

If your eyes aren't already closed, then allow them to close. Allow your body to settle, and that might look like or feel like or sound like you just fine-tuning that position, stretching your legs, rolling your shoulders, moving your head, really feeling into that surface beneath you. And allow the breath—

let the breath become a little bit slower, a little bit deeper. Into your nose, out through your mouth, or if you wish you can exhale through your nose. And today we're exploring something very powerful—

the inner voice. So take a breath in through the nose and just tense the muscles of the body, squeeze all those relevant relevant muscles that you feel, like your hands, your legs, your pelvic floor. And when you're ready, just let that go with the exhalation, maybe even a sigh. The voice inside your mind that narrates your life and comments on your decisions.

That judges, questions, or sometimes supports you.

Today it's about softening that voice, understanding it, and allowing a new, more empowering voice to emerge.

As you breathe in and out, begin to notice the voice inside your mind.

What is the dominant story it tells? What does your conscious mind say about your life right now?

And notice What's the tone of that voice?

Is it supportive?

Is it critical? Observe the thoughts that appear.

Some of these thoughts may be what we call thought viruses. Old beliefs that have been repeated so many times, they start to feel like truth. But today we simply observe them. What thoughts keep appearing?

What are the inner critics saying?

Perhaps they say, "You're not ready yet.

You're not good enough.

You're too late." This will never work. Just simply notice.

How have these voices been limiting your progress in your life? What have they stopped you from doing? What opportunities have they held you back from? Now ask yourself gently, what is actually getting in the way?

What thought pattern, what belief keeps appearing when you want to move forward?

Notice how these thoughts affect your energy.

How do they drain your capacity to thrive? Become curious.

What do you say to yourself about this issue? How do you feel when that voice speaks? Now bring your awareness to your body.

And when you think about this issue, where do you feel it?

And if you can feel it, then Point to it. Is there tension in your chest? Tightness in the stomach? Pressure in your throat?

Heaviness in the shoulders?

Just observe.

And if you can't feel in the body, then what can you see?

What color comes forward?

What color do you associate with this emotion? Breathing in and breathing out.

Acknowledging the voice without fighting it or resisting it is simply acknowledging it.

This awareness that we're feeling, that we're witnessing, this is the first step towards transformation. Subconscious mind does not have the ability to argue or dispute. So what are we telling? What are we narrating? What are we playing over and over on a loop? And again, where do you feel that? What color comes comes forward, you associate yourself with those emotions.

Shortly we'll begin our first round of rhythmic breathing.

In for 2 and out for 2. Breathing into this perfect rhythm, a loop. That has no beginning and no end. We can't even feel the difference or hear the difference or see the difference between the inhale and the exhale.

They are one.

So getting ready to breathe in a rhythm, breathing together. Creating this perfect environment for change. Let's begin. In, out, in, through the nose, out, through the mouth. In, out, in, out. It's the rhythm, it's not the depth.

Up. In.

Feeling the inhale and feeling the exhale.

In.

Witnessing the natural rise and fall of your breath.

In. Out. In.

Out.

In.

Bringing in those feelings and emotions, the color, the air of your body. In, out, in, out. The perfect loop. No beginning and no end.

Out, in, out, in.

In, out.

Notice that point in the crossover and make it as smooth as possible.

In, out.

Into the belly and letting go.

In, out. In, out. Out. In.

Out. In.

Squeezing the pelvic floor on the inhale. In. And letting go on the exhale.

In.

For that added extra benefit.

In.

Squeeze.

Out. Release. In.

Up.

In. Move your body, engage with it. Up. Side to side, lifting your chest up, expanding the rib cage, letting go.

In.

Up. In. Dissolving, softening the inner voice. With your breath.

Beautiful.

In, out, in, out, in. Keep breathing, keep connecting.

In, out, in, out.

In, out, in, out. No gaps, no pauses, no breaks. It's you and your breath. In, observe, out. Let it flow.

Connect. Out, in. Out. In. Out. In. Out.

In.

Yes, keep breathing.

Out. In.

You're doing amazing, we're nearly there.

Out. In. Out.

In, out, in, out, in. Breathing a little bit deeper for the last few breaths, reconnecting.

Deepen the breath. In, out, in. Out.

In, out.

And now with a full breath in, breathe in the ribs and the belly and the chest fully in.

Hold.

And then release with that long exhale to find that place where you can hold your breath comfortably. We allow the old voice to gently lose its grip. This is a space of silence where we surrender and we trust. And at any point, you can take that saving sip, that recovery breath, A little sip into the nose and exhale. I notice the voice and I choose not to believe everything it says. Thoughts are just thoughts and they are passing through me now like leaves floating down the river, like clouds floating by in the sky. The old story is fading, and a new voice is beginning to emerge. Again, if you have the urge to breathe, Breathe just gently, the quick sip into your nose.

Exhale.

You have 10 seconds remaining on this breath retention to step out the comfort zone. And in 5, 4, 3, 2, 1, with the full breath in Breathe in. And here we hold the inhale where we squeeze and we're drawing up the energy. The spiral of light, the energy is being pulled from your root to your forehead, to your tip, expanding, holding and squeezing and charging that golden light, that electricity. And if you are ready, then let go with a sigh or a hum, or just simply breathe out. Let the breath return to normal, your natural pace, your natural rhythm. And how does the breath feel now?

As we let our breath guide us into a deeper state, imagine turning down the volume on that critical voice just a little softer.

Just a little quieter. And now ask yourself a powerful question: What do I truly want to feel? No, what you think you should want. And what your heart genuinely desires. Excitement, joy, happiness, love, perhaps a deeper sense of purpose, perhaps maybe peace, compassion for not only yourself but for others. Maybe you just want to feel free.

The answer is there, and just simply let it arise naturally. No forcing, no extracting. Allow your body to recognize the feelings it longs for.

Imagine your nervous your nervous system remembering that feeling, your breath carrying it through your body. And once again, is there an area on the body that you feel? And if there is, you can point to that area. If you can't feel, then what color comes forward for you? If you can feel it, you can heal it. And if we can see it, we can breathe into it. We'll begin our second round of breathing in that rhythm, deepening into the breath, going to that deeper state.

Let's begin.

In for 4 and out for 4.

In 2, 3, 4.

Out 2. A longer, deeper breath in and out.

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

Out, 2, 3. As you breathe in, let those feelings begin to expand.

Up.

With every inhale, you welcome it in.

In.

With every exhale, 3, 4. You allow the old tensions to soften.

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

In 2, 3, 4. Breathing into that area of the body or breathing in that color. In Come alive with the breath.

Let it serve its purpose, pressing the reset, moving your body, engaging with it, using the pelvic floor on the inhale and releasing on the exhale.

You got this. You are amazing. In, 2, 3, 4. Out, 2, 3, 4. In, 2, 3, 4.

Out, 2, 3, 4. In.

Breathing deeper, expanding lower the ribs. Lips up and letting go.

1, 2, 3, 4. Out. 1, 2, 3, 4. In.

1, 2, 3, 4.

Yes, amazing.

1, 2, 3. We love reconnecting with with our breath, with that true voice, the one that serves us better.

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

Breathe deeper and deeper with every breath, feeling the power of the breath, of your breath.

Out. 2, 3, 4. In.

2, 3, 4.

Moving the body, moving into that.

2, 3, 4.

Releasing any of that tension that no longer serves you.

3, 4.

Breathe it away. 2, 3, 4.

2, 3, 4.

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

Out.

Getting ready for this next breath retention.

And once again, with your full breath in, breathe in fully, expanding the belly, the ribs, and the chest. Hold it for a second.

And then let it go as you exhale, to explore the depth of that breath as you exhale, to hold. And here we shall remain in the breath retention, quietening the mind, softening the inner voice. And if you have the urge to breathe, you know what to do at any point. Allow yourself to just speak to yourself with kindness, to learn to become your own ally. That your inner voice can support you fully in this new growth. You are safe to be who you truly want to be. Your nervous system is safe and it can soften to allow this creativity, to allow this expansion, to allow your mind to become spacious and calm. The breath retention influences other areas of your life. Hold your breath and be present. We have 10 seconds remaining on this breath retention. Hold on just a little bit longer.

Move your shoulders.

Shoulders, move your chest. 3, 2, 1. With the full breath in, breathe in fully and ignite and hold and send that energy upwards, pulling all the way up through the spine and into the midbrain. Hold and squeeze and send, send that beautiful cocktail of bliss chemicals into your body, making you feel that extra special. And if you're ready, only if you're ready, and exhale with a hum or a sigh or breathing out, and let the breath find its natural pace once again, its natural rhythm.

Now we begin to create something new.

Imagine the version of yourself who already lives with this feeling, the version of you who is supportive, calm, and wise, whose inner voice suggests that. It's a new narrative. Step into that reality now. What would it look like, taste like, touch like, sound like? Where in the body do you feel that excitement building?

What color comes forward for you as we breathe into round 3?

Up, in, up. Squeezing on the inhale and releasing on the exhale. Up, in.

Yes.

Up, in, up. Notice the sensations that are building. Is there lightness? Is there strength?

Is there confidence?

Imagine the sounds in this reality. What can you hear? In this new reality? What are people saying about you with this new confidence, this new strength?

You're stepping into your purpose.

In, up. In, up. In, up.

In, up.

Faster. In, up.

In, up. In, up.

Notice the voice inside your mind.

What is it saying now? It's a new voice. Your higher values, your purpose, your truth. Squeezing on the inhale. You are ready. You are capable.

You are moving in the right direction.

Feeling the power of this new voice. Feeling the power of your breath as As you breathe deeper, the dominant voice coming through, breathing into every cell. See it, hear it, feel it, allowing your mind and body to witness this new reality as you get ready to breathe even Quicker.

In, up. In, up.

In, up.

Quicker, faster, deeper.

Up, in, out.

Charge it up.

In, up. In, up. In, up.

Squeezing and releasing.

In, up.

In, up. In, up. In, up. Yes.

In, up.

Keep breathing, keep connecting. Witnessing all power of the breath.

In, up, in, up, in, up, in, up, in, up.

Just a few breaths remaining. Charge it up.

Breathe deep. In, up, in, up, in, up, in, up, in, up, in, up.

With the full breath in, breathe fully in.

Hold and squeeze and hold it here for a few more seconds. Hold and squeeze every single muscle muscle in your body.

Feel that energy rising, feel it building, feel it, hold it, squeeze and let it go. Exhale and hold your breath. And you know what to do if the urge to breathe becomes too strong.

Become the person you were meant to be.

Your inner voice now guides you with wisdom. Trust the intelligence within you. My mind is now working for me. Hold your breath. And go deeper and deeper and deeper. You have 10 seconds remaining in this breath retention. And fully breathe in, breathe in and hold that breath.

Squeeze and direct and send.

Hold it, squeeze, energize, charge. Become witness to all the expansion, the growth, the potential.

Use it, send it.

And then with a really quick exhale, blow it off and go straight back in again with a full breath.

And again, breathe in fully, charge one more time and hold and direct and send that message out. Send it upwards, send it outwards, and let it go.

Ah, amazing. Let the breath be free.

Let it do what it wants to do. Perhaps an inhale, an exhale, a pause, or just simply simply become witness to the breath and observe whatever it wants to do. And just simply notice how your inner voice feels now. Softer, safer, more spacious, more supportive. You are not your thoughts. You are the awareness behind them. And from that awareness, you can choose a new voice. A voice that is aligned with your purpose, your values. The truth. Bathe yourself in this warming glow, in security and the safety of the surface beneath you. And for this moment, you are safe, and you are allowed to let your mind go. Let it wander where it wants to go. As we finish with these last few minutes of silence, the gentle music playing in the background to let you absorb, reflect, and integrate on this journey that we have shared together today. As the music continues to play softly and gently in the background, we just slowly come back to our bodies.

Acknowledging and listening to these words.

It's so amazing. What a little word can do. It fills the heart with warmth and love that lasts a lifetime through. You're leaving this journey today with a new sense of a voice that has been softened. To allow the true voice that best serves you to shine through. And even in those days where you doubt it, it's always there. You come back to her breath, come back to her heart, and we'll always find our way.

And if you're ready to start wiggling your fingers and wiggling your toes, and moving your body gently and subtly. And when you see or feel that that moment is ready to open your eyes and come back to the room that you're in, then do so gently and take your time and be kind to yourself. And I thank you once again for being here and sharing this experience, this journey with me. This has been Summer Breath Breathe Together Sunday with Nigel McCollum, Piotr Kiepil, and Monica Ware. Thank you all for being here once again. So beautiful.

Thank you so much, Nigel. What a beautiful experience. Please feel free as well to use the chat right now and share your experience, your thoughts, the narrative, the script that might be running your life, and it doesn't have to. And so I'm just gonna share as well now all the comments that are pouring in from YouTube. What a beautiful session, beautiful music as well. Somebody said Wim Hof music. Just so everyone knows, Niraj Naik created the songs and the tracks for Wim Hof. They were really good friends as well. So Wim Hof's music is actually Niraj Naik's Somabreathe music. But so that's just, just as a little note that I wanted to share, because Niraj is a DJ, he's a producer, and also the founder of Somabreathe. And of course everyone else on YouTube is saying thank you all, thank you, I didn't know how beautiful this would be, thank you. And here in the chat in the Zoom room, we've got thank Thank you, thank you very much, Nigel. You are just magical. Thank you, beautiful. Thank you, Nigel. I was late, sorry, but this was magical and needed on Mother's Day. Indeed, to all the mothers as well, uh, happy Mother's Day. We celebrate you all. And I obviously know as well that every country would have a different day for Mother's Day. I'm celebrating 3, by the way, in Poland, Belgium, and Ireland. My mom just wants every single day to be celebrated as Mother's Day, and that's totally fine with me as well. Today, Mother's Day in the UK and Ireland and in other, other countries as well around the world. Wow, that was so beautiful. Thank you, thank you, thank you. Many thanks from so many people. Wonderful journey of awareness and love of myself. Thank you, you are pretty awesome, and I much enjoyed your session. Thanks from Alan. And all the beautiful comments are just pouring in. And obviously, make sure as well that you come back peacefully, right? No rushing, no searching for your phone, no trying to just do another thing, you know, just like leaving the session. Just be with yourself, be with the energy, the breath, and the thoughts that if they showed up, what thoughts were they, you know? Because it's not about just disposing and letting go of the thoughts. You have to be the observer, and then with the breath, with the music, with the guide evidence, you'll be able to actually identify so that you're beyond thought, uh, the awareness of it all. The awareness. Everyone loves the music. Beautiful, Nigel. Thank you, thank you. That was really deep and beautiful. That was lovely.

Incredible.

I feel pure peace from Ali.

Beautiful.

Thank you. So beautiful. Lovely music. That was beautiful. Just basically, thank you, thank you, thank you. That was beautiful. Much love to everyone. To to be kind to your beautiful self and beautiful you. Feel so much better, calm and safe. Thank you. Nigel, any words that you would have as well? For example, you know, why such a team? Why did you pick such a, such a deep team?

I think it's something that we are all exposed to on a daily basis. It's a kind of pain point for majority of us. So we're trying to kind of bring in real life kind of issues that people can use this amazing platform to kind of grow and build from and realize actually we don't have to be listening to these dominant thought viruses all the time. We can actually choose a different frequency, you can select a new pathway, we can create our own reality. So for me especially, I'm not innocent or guilty of this, it's just the same as— we have it all, and all we just need to do is tap into our breath every day and realize that we've shifted and we can bring it back quite easily.

Beautifully said. Thank you so much for sharing that. And that is absolutely the truth. It's the awareness that comes behind every thought. And as Pema Chödrön says, you're the sky, everything else is the weather. It's the same thing with the clouds can be the thoughts, right? I mean, we have got so many thoughts, 60 to 70 to 90 90,000 thoughts a day. So many of them are repeated, and we're getting really into action based on the thoughts. But actually, if we can rewrite some of the stories and choose and decide, and then lean into the unknown and lean into the thoughts that we can then start producing as well and feed into the body, that, you know what, I'm ready. I'm ready at any age with any challenges, any obstacles from the past. I am ready to, as Tiffany to love my life and to choose my thoughts. And I can choose, and I can choose. And it's— and as you said, Nigel, I'm not the guru, you're not the guru. We are human beings walking this earth having our existential crises. But we know that through the breath, through all of the different practices— I know that you're obviously into fitness like myself— through all these practices, we're so connected to the body that we can understand that the The mind can be easily the cheerleader to all the other actions that are taken, not just the critic and the bully, as I like to call. So thank you so much for sharing that. You're all amazing. From Kirstie, Lars, well, thank you so much. Thank you also to everyone that is here. It makes a huge difference to share this with others. Totally agree. And of course, it's a moment as well if anyone would like to hop on and share the experience live with us. You know, if you just bring your— use the reaction button and just the raise your hand icon, and I'll be happy to unmute you, and you'll be just sharing maybe the experience of this journey, experience of thoughts. And maybe, you know, today there's something that you heard for the first time about the mind and the thought compared to— or not compared, but with the body and the energy, the breath, because it's all a whole package, as I like to say. Diana, we see you. I'm gonna unmute you in just a moment. Of course you're gonna share that beautiful, that beautiful smile is with us, Diana. Of course, of course, of course. And, and before I unmute you, Diana, and Mary Grace, I'll meet you as well. I see your hand up as well. If you want to become a Summer Breath instructor, um, and you want to join me and Claudia Solis in Barcelona in May, on the 23rd and 24th of May, this is your time. Because Soma Breath is growing and expanding, and you can first of all help your thoughts, help your consciousness, become one with your awareness, and then help as well and guide others through breathwork. And maybe one day we'll see you here guiding a Soma Breath Sunday Breathe Together. So on the 23rd and 24th of May, myself and Claudia Solis— if you don't know who Claudia Solis is, she's in the app, she's also hosting the Sunday Breathe Together— she'll be with you all next next week on Sunday. We will be mentoring, guiding you all to become sombra instructors. And of course, in the beautiful city of Barcelona, Spain, with Gaudí, Pargual, and beach sessions planned. Okay, yes, it's already official. It's happening 23rd and 24th. So Monica, the incredible Monica, thank you Monica so much for sharing the link. Just click on that link, have a look at because we are selling out on these spots. And that's just so amazing to see so many people wanting to become instructors and wanting to be in this tribe and actually do this experience live and in person. So by all means, I have Diana. I'm gonna add the spotlight to you and I'm gonna unmute you.

Welcome.

Yes, all the hearts are pouring from, from the entire community, from us included. Let me just send you all the hearts as well. Diana has been with us every week, part of the Soul Breath Tribe, part of the community, with us breathing together. So much love to you. Thank you, Diana. Thank you, thank you, thank you. And we have Mary Grace as well. Mary, I'm gonna add the spotlight to you and I am unmuting you.

There you go.

Welcome.

Yes, um, well, I just wanted to say, uh, thank you, Nigel, like everyone else has expressed here, but I had a special opening today where I felt that fear just kind of just dropped to the bottom and filled it with love and gratitude. So that was a beautiful experience. So thank you for bringing me there today.

Appreciate it. Thank you, Mary Grace.

Thank you. Thank you so much. We appreciate you, Mary Grace, coming to our app sessions, all the sessions. We are truly grateful. Even my dog wants to just say hi to you as well because she's like on my lap now. She's just like, hey, there she is. Yeah, she's like, yeah, I know. Thank you so much.

Amazing.

Let me just add the spotlight here. Thank you, Nigel, and thank you, Piotr. It is very important and powerful to have a community. Weekly Soma Breath practice. Beautiful music and beautiful voice. Powerful session. Thank you, Nigel, from Cynthia. Thank you, Piotr, Nigel, and everyone else here on Soma Breath. It was an honor to breathe with you all, all of you today. Thank you so much, Sandra, for being with us. Thank you. It was a beautiful session, and have a lovely Sunday.

Thank you, Jen, says.

Thank you, God, for introducing me to Soma Breathing and to the beautiful beautiful men that made this happen for me, uh, and all souls worldwide. Thank you so much, Jen. Everyone else, we celebrate you. We truly want to see you back with us. We are back Sunday Breathe Together next week. Claudia Solis will be the host of the Sunday Breathe Together, and next week we have David and Chantal, the couple, the couple joining us for their guidance, through their guidance, guidance guidance. So they'll be with you. And of course, throughout the week, Monday Breathe Together, Friday Breathe Together. Friday is my session, by the way. Friday, if you like me as a host and if you want to see me as a guide, Friday Breathe Together. Just make sure as well that we're still in Europe, we're still not changing the time to spring, okay? So we're still a bit of a, a bit of a, that moment of limbo of where are we with the time zone. So just double-check the the Summer Breath app, and Monica has shared as well the link to the app. And Friday is my session, and then on Wednesday we have our Move Together sessions. Nigel is doing some of the Move Togethers as well, and we have Qigong with Kyle, we have BreathFit, we have so many other sessions. We have Mindful Fitness with myself. There's a lot of stuff going on in the app, and then of course you've got all the different tracks and all the different journeys that you can just click on and just enjoy in the morning, in the afternoon, in the evening, in the middle of the night when thoughts show up. Okay? And they will show up. I always like to say, it's not about you pretending, not a thought, not a thought. I'm just going to pretend it's not a thought. I'm going to change the thought. No, observe the thought, be with the thought for a second, come back to the body, feed into the body, and then understand as well that you're not that thought. And that already is the awareness and the awakening that we all want in 2026. For humanity and elevating the frequency of the planet, because that is exactly what we're doing here. Level of vibrational energy, just leveling up the vibration of the planet, because the planet needs us all and needs people to breathe. Once people breathe, they will become peaceful, loving, and kind and compassionate. Okay, enough said from me. Are we not yet— Wanda says, not that thought.

Exactly.

Sending all the love.

Nigel, final words for the tribe? Thank you everyone for being here and again taking that time out for yourself, giving back to yourself. And as always, love you guys and I'll see you the next time. Maybe I think it's a month's time I'm back again. Thanks for being here.

Thank you so much everyone. That's my dog barking. So now that's it. She basically says that's it, done. We are done over time. Happy Sunday everyone, and we'll see each other very, very soon. Monica, thank you so much. Barry, Mary Grace, Diana, Nigel, blessings to everyone. All the best. Thank you so much everyone. Happy St. Patrick's weekend everyone. Happy St. Patrick's Day.