Breathe Together Sunday - Nigel - September 14,2025 - 12PM ET

It was amazing experience.

Everyone's crushing it. I love it.

I didn't really expect it to be as deep and releasing and as profound as it was.

I feel very aligned with Soma.

As time went on, the releases got deeper and deeper naturally because the work that we were doing became deeper.

There's just something so powerful when people come together in a community. And that's the one thing I love about the Soma is you can do an individual practice in your own home, these 21 day practices, but to really come together as a group and breathe and feel that support, it's almost like you catch the wave of the person next to you. And as we all began to breathe together, I felt the support of community holding me up in spaces where I realized I had really been standing alone.

It brings you closer to yourself. It brings you closer to what life is all about. It brings you closer to people that you might never have met.

I've never done it anything like that.

Before.

But this was amazing.

I recommend this to everybody who wants to just dance, liberate, just be free and enjoy.

A sense of peace. Just a calmness that after I do this, that didn't exist before.

Coming to a retreat like this is self respect. Even if you feel as though you don't love yourself and you don't like yourself as much, if you sign up to a retreat like this, it means that somewhere in your mind and your soul there is a sense of self.

Love.

Sam.

Good morning, good afternoon and good night, everyone. Beautiful tribe. Welcome to another Sunday session. My name is Claudia. I'm from Chile. I'm here with you today. So welcome everyone. And I'm a master conformational coach in Summer Breath. Just tuning in from South America and I will be in a short time introducing the amazing master transformational coach we have today. But first I want to know where are you coming from? So let me know in the chat. I know that people from Texas is here already.

Where are you coming from? Maybe we have some more Latinos. I don't know. We have to go. From London, Arizona, Chicago, the uk, New England, Mexico. Hola. Yes. Colombia. Hola. Colombia. Greece, Florida, Belgium. Us, South Africa. Hi, Jen. Tommy, of course, from Norway, Portugal. Welcome everyone. Oh, so happy to see you all. So many people coming all over. That is so beautiful to watch. Idaho, us, Boston, France. Salut. Okay, so we have people all over the world coming to us. Welcome again to the tribe. And who here is new? Just let me know if this is the first time for you. Never done this before, Never done Breath work or never done. Summer breath.

It's. Any new people with us today? First time. Christine. Welcome. Christine. Kathy, Laurie, Becky. Wow. Jess, also amazing. Great, guys, thank you for being with us and give you the time to breathe. So first of all, remember guys, people in YouTube, you have the link in your screen where you can just click and be part of the zoom room. So please do that right now. And also remember, all of you guys, if you want to start doing this every single day and really feel the power of the breath, please download for free the app, the Soma breath app. You can download download it for free. You will have some free content and also you will be part of the Sunday session for free. But also then if you want to get deeper, deeper and breathe every single week with different instructors, I really recommend you to be part of that and become a member. Okay, so the app is super important for you guys to have. So. Okay, so we have people also from where else?

France again, Salut. Colorado. Wow. I never been in Colorado. Would love to go to Colorado one day. Okay, so let me know now.

Especially.

For the new people. What are you expecting from this session? What are you expecting? What do you think this is, right? Yes. It is magic, Cristina. It is.

It is magic. You will see in a few minutes with this amazing master information coach. To feel fresh. That's good. Okay. To feel peace. Good. Yes, I would love to feel peace too. Connected and grounded, healing. Okay. Yes. Dina, I know that you love your life and we love you too. Thank you for being with us again this Sunday. Great. And now let me know about this session that Nigen is going to give us the space to get out or release what actually drain us. To feel all of that. All of that you're saying like healing, peace, relaxing, abundance. What is really drained you on becoming that, expanding that. Right.

For me, for example, something that really drains me is that I love to have everything in control.

Every single time I want. Everything happens like I want to. And when that doesn't happen, I really feel frustrated and drains me back and my body is super tense. So control for me is something that really needs to work every single time. Right. So start thinking about that. What really drains you? To.

Expand, to.

Magnify or to manifest. Right. Because it's important. Sometimes we actually don't know. Actually we don't know. So I'm going to just pin myself in the screen and I'm going to call now Nigel into the room as well so he can introduce and also because I have a very important question for him. Hello. Nigel. And welcome to this Sunday session. And Nigel is already done level two training in Austria. And I really want you to know, Nigel, how was this for you? How is the vibe after that amazing retreat in Austria?

Yeah. Thank you, Claudia. And yeah. Welcome, everyone, to summer Sunday. Summer Breath Breathe together. Austria was incredible for the instructors that came along. They had a really amazing week of learning advanced techniques in this environment and this venue, this location that is up in the Austrian Alps and a ski resort. Mountain biking in the summer and hill walking in the summer. We went up the gondola. We had a mountain breath session and awakening up in the mountain with the. With the new soma breath headsets, the Bluetooth headsets on. And it was just incredible. The view, the mountains with the snow on top of them and the scenery. It was just the perfect environment. The altitude, the air. Everyone had just a great time. Everyone got on together. We all learned new stuff. All the instructors all learned new stuff, but also left there empowered and feeling like different people, transformative. So they went home with that energy and then rub that often to their clients and other people around them. So everyone was benefiting from that kind of cascade, that ripple effect that we all bring when we do summer breath ourselves. Everyone round about us benefits, not just ourselves. So it was truly epic.

Do you remember, can you remember what was your. Like when you did your first retreat as an attendee, like an instructor, like me, the first time that you did that. How was your first. Or what was your major? Aha. Or feeling that you can actually share with us when you do this for the first time?

Yeah. I mean, I've been an instructor standing up in front of people for nearly 30 years, so I'm quite used to that side of standing up in front of people. But when you're learning a new technique or a new modality like summer breath and be able to kind of convey that without using a script and just saying it from the heart, that's that kind of aha moment that it all starts to gel and make sense. When you can just kind of drop into that space and it all starts to flow naturally. That's when you truly have that okay. Wow. That was super powerful. Not just for the participants, but for me as an instructor as well. You can feel the energy in the room. Yeah. It's truly. That is transformative.

It is. It happens to me, too. The first time that I went to Ibiza, I just couldn't believe. The high vibe that you can get in those seven days is just incredible. I cannot really actually, like, put Words sometimes on what you feel when you are with people in the same vibe. Breathing from 8am to 9pm every single day. Just so focus and concentrate and just bringing back again the power within. So again, I really recommend you guys instructors here who are still thinking on going to Ibiza. We have the last five spots for Ibiza. This is the last retreat of the year. We don't have any clue yet for next 2020. Retreat, not retreat, sorry, training. So it's only five spots left. So I really recommend you to just don't think any longer. Book it because it's a life change. It will change your life. That is what I felt when I went to Ibiza as well. Long time ago. Right. So Monica is already sharing with you the link on that training. Thank you, Monica. Of course. Monica is with us the whole session and I'm going to be in the chat. If you have any question, please don't hesitate in just write me down, text me. There will be helping you through the whole session with nigel. And I'm going to just give the floor to nigel. This amazing formation coach. If you have follow him in instagram. I love his. Don't take this wrong. The body of this man is just the way he's so strong and sharing, you know, the magic what he does, helping you to be stronger. That is what it really.

Connect with. Nigel is just the strong that you can be with, you know, hacking and igniting your power within. So the floor is your Nigel and I can wait to breathe with you.

Thank you again, Claudia. Okay, so, yeah, Claudia's already kind of explained a little bit about, you know, from depletion to renewal. So we all experience depletion at some point throughout the day, throughout the week, throughout the month, throughout the year. But it's recognizing those times when we drop into depletion and actually, you know, learning or kind of feeling what that does to our bodies. It's like it drains your battery. So you're less likely to deal with more stresses after that and you become a different person. So during the meditation today, I want you to kind of drop into obviously the breathing, you bringing in the body into the soma but also thinking about and I'll guide you with this but thinking about the emotions and the behaviors that you might be presenting with when you actually drop into depletion. And I'm sure we can all think of those times when we drop into depletion or what it is that kind of causes you to become depleted. But how can we bring our energy back and how can we charge the battery with the renewal and we can all think of things that we love doing that bring us joy, that bring us happiness, but also thinking about the emotions and behaviours that we would then display if we were in renewal. So I'll be guiding you through this every step of the way. So we're going to do four rounds today, but only one. The first round. The first round is just a bit of breathing. There is no breath hold there. We're going to end that, that rhythmic breathing phase with an OM chant or a hum, or just simply letting go and breathing out. But the three rounds after that are going to be in for four and out for four. Slightly different in for four and out four speeds, but it's going to be basically a nice coherent breath of. Inhale and exhale are the equal, they're the same. That brings in the coherence and the flow state. So let me just unpick that for you a little bit more about actually what we do in a typical round of breath work. So obviously going to start off with a little bit of just setting you into the. Into the scene, planting that seed, get you doing one round of rhythmic breathing. So this is in through the nose and out through the mouth and it's trying to be like a circle or a loop where you're going to smoothly inhale through your nose and then smoothly exhale through your mouth. At the same time, you're going to try and keep that smooth and consistent and rhythmical. Yeah. Somebody's asking about dancing. We will. Beginning with some dancing today. A little bit of movement, three or four minutes left, so I forgot to mention that. Okay, so we're going to do the rhythmic breathing and this is for the first round after we've done that little preparation round. So you're going to breathe in the rhythm for that, that inhale and exhale and then I'll guide you at the end of this. About four or five minutes into this, I'll take a deep breath in and then we exhale. This is where we find a comfortable exhalation. We can then hold our breath and we hold our breath on exhalation. So the cueing is like empty lungs or with as least amount of air and lungs as possible, but a comfortable exhalation so you're not already feeling quite restricted and quite uncomfortable. So take it to your own place. If you're not new to breath work, you might find at some point in this breath retention, this holding of the breath, which lasts for about a minute and a half to two minutes that you're going to take a. You're going to need to take a breath in. It's just a little kind of fear response building in your mind. So what we do there is take a little short sip of air and then breathe out. And that's just going to reset that switch a little bit and then go back into the breath hold. And you might repeat that two or three times in that phase. And then at the end of that phase, that's the second phase. We take a full breath in. Instead of holding the exhale. This time, we hold the inhale. Stay relaxed, stay focused on a single point. And that single point is your mulabandha, your pelvic floor muscles. So you're going to draw those muscles up and squeeze out through the spine and to that point right between the eyes. I'm going to hold it there for about 30 seconds, 45 seconds. And then we let go and we return back to normal breathing. And then we'd repeat that for another two rounds. Yeah, so there's four rounds of breathing, but only one. One doesn't have the breath retentions. It's just simply a short little period of rhythmic breathing to kind of drop us into a nice relaxed state. Okay, so there are some contraindications with breathwork. I'll read them straight from our script here just to make you aware that if you have any of the following conditions, then you should avoid breath retention. So those are the two phases at the end. The exhale hold and inhale hold. The rhythmic breathing, really, really beneficial for everyone. So severe critical diseases or infections if it impairs your ability to breathe. Severe uncontrolled hypertension used after a heart attack, organ failure or late stage terminal illness. Pregnancy if you have epilepsy, a pacemaker, or a regular heartbeat, with exception if your doctor's giving you permission. So also on top of that, if you have tinnitus or a hernia, you might want to avoid those longer breath holds. Or if you are sitting, you can actually drop your chin to your chest to avoid that pressure building up within those small vessels of your sinuses and your ears and your eyes. Okay. Also worth noting that if you have just had your tea or you just had your breakfast, then it's not a good idea to do breathwork on a full tummy. So just do the rhythmic breathing and maybe avoid the retentions. If you've just eaten, you're really trying to allocate about a two hour or an hour and a half window before you have your breathwork session. All right, so we're going to start off with some movement. This is just to get our bodies involved and shake off and just get rid of any tension that we're maybe holding onto. It's only gonna be about three or four minutes. Just a really, really funky track to get us going. So let me just share my music and then we can. We can begin. So I will invite you to all stand up and we're gonna go straight into it. So here we go.

You should all hear that kick in. If you're all ready.

Yes.

Come and join me.

Let's dance.

Just do whatever you feel right. Should. Shaking the body, moving the body with this new track, that Mirage released a few months back.

Whatever feels good for you. It could be high bite, high energy, or it could be just gentle and just taking it down.

Into your nose, out through your mouth. Just breathe.

And shake off any of that tension. Disperse it, move it.

See, this is the way of preparing our bodies for breath work.

Wait for it.

Here we go.

And we.

You want, you can add in those stretches. Twists, stretching the body.

Bend everyone.

Again.

Let that rhythm build. Let it charge.

Echoes of life.

The heart media ancestors fall.

Boom.

Ready for one more. Gonna charge it up, gonna breathe.

Here we go.

Let's do it.

Yes.

Last minute. Shake the body. Shake it, shake it, shake it, shake.

And we just gently wind it down a bit less movement. Slow it down, slow it down.

Coming back to your breath. Let it recover.

All right, Nice one.

Okay, so come back and make yourself comfortable.

Sitting upright or lying down, whichever one you prefer, as long as you're comfortable.

And just take a few breaths. In and out through nose.

And letting go.

I hope you enjoyed that track. It's called Django.

A really good one to move to.

Okay, so in welcoming now, just to make yourself comfortable, close your eyes.

And bring your awareness to the sound, any sound that draws your attention.

Breathing in through the nose.

Hold that. Inhale at the top, hold it there, maintain that.

And let it go.

Once again, full breath in through the nose, allowing the belly to expand, the ribs to expand.

Holding, no effort. Relax your diaphragm and then exhale.

And one more time again with that inhalation.

And let it go.

Allow your breath just to free itself.

To feel its natural pace, its natural rhythm.

How does the breath feel for you today?

Are you able to make that breath smooth.

Relaxed, or does it feel. There's a bit of effort there, a bit of resistance.

The ribs are gently opening out like a fan, and then they're closing, closing together as you Exhale through the mouth.

In just a few seconds, we're going to go into that first round of in for two and out for four on that smooth and consistent rhythm.

With each exhale, I want you to allow your body to let go, to feel the weight of your body, to feel the surface beneath you.

As we drop into this more relaxing side of our nervous system.

If we all breathe together at the same time.

Are we ready? Here we go. Breathing in to exhale.

And.

Oh, two, three, four. Smooth into the nose, allow the belly to expand gently and exhale through your mouth. And that wave of relaxation.

Flowing over your body as you exhale.

It's smooth, that's relaxed.

Breathing a little bit deeper and a little bit slower, but keeping with the rhythm.

Using the full expansion of the ribs.

Releasing as you let go.

Beautiful.

There are no gaps or pauses between each breath and it's just the perfect rhythm.

There's no beginning and no end to the inhale and the exhale. Two.

Three, four. In two.

Now that wave of relaxation just wash all over you.

Letting go of the shoulders, the jaw, the neck.

Last breath in and out.

Now together with the full breath in, let's breathe in to expand the belly, the ribs and a little bit of the chest. And hold it there for a second.

Now with an om or a hum or simply breathing out, let's together exhale.

And repeating once again, breathing in.

O.

One more time, breathing it.

Let the breath be free.

Natural.

And invite you to reflect upon this.

What depletes my energy? What thoughts, habits, relationships, environments.

Drain my battery, deplete my energy.

But what renews my energy.

Connection, rest, movement.

Nature, breath, gratitude.

Together we can set an intention.

To journey from depletion into renewal.

I open myself to restoring my energy.

And aligning with what sustains me.

Allow the breath to be free.

Allow the breath to find its natural rhythm and its natural pace.

When we acknowledge depletion, when we truly become aware that we have become dysregulated.

And we have dropped into that space of.

Depletion.

Of negativity.

Then what emotions come forward for you? So if it helps to think of a time or an event.

Or something in your life that has caused you to become depleted for your emotions to change into more anger, maybe panic.

Hatred, anxiety.

Where you feel out of control.

Something or someone has shifted that balance.

Or maybe it affects you in the opposite, makes you depressed, makes you worried, makes you lonely.

Maybe guilt and grief are coming forward.

Maybe even self pity.

And if you can identify that feeling and that emotion.

And that event that has caused this.

Can you think or see a color that you identify with that emotion?

What color is that?

If there's no color coming forward, then.

Can you feel it? And if you can feel it, you can heal it.

So if you can feel it, then point, place a hand and connect with it.

When you experience those depleting moments, can you see yourself as a second person? And what behaviors that you are bringing forward?

As they're shouting, you feel like you're going to explode.

You retaliate.

You echo that energy.

Or maybe you become withdrawn, you procrastinate.

You become very critical in your. You mock others.

Just allow those few moments just to process this, to place yourself in that moment, to allow whatever color that once come forward to come forward, to allow that feeling to feel inside the body.

Going to come back to our breath.

And with each inhale we're going to feel the energy rising.

And with each exhale.

We can release that stagnant or heavy energy that consumes us, that holds us.

Is ever present during depletion.

So in for four and out for four in a smooth and connected rhythm, creating coherence and balance and the flow state where the inhale is the exhale and the exhale is the inhale.

Let's breathe. In, 2, 3, 4. Out, 2, 3, 4. In, 2, 3,4. Out, 2, 3,4. In, 2, 3, four. Out, 2, 3, four.

What no longer serves you.

What drains your energy.

See it, feel it in, hear it, taste it, touch it. 2, 3, 4. In, 2, 3, 4. Allowing the belly to gently expand as you inhale with. With the rib cage opening out.

As you exhale, Allowing your body to let go, release.

Out the natural rise and fall in.

The wave that builds gently in and disperses as you exhale Out.

In.

Out.

In. Keep breathing and keep connecting out. Allow that rhythm to just gently take over. In. Sort of feels like you're not breathing at all out. You're merely just witnessing the breath and breathing for itself. Out.

In.

Out.

In.

Out.

In.

Out.

In.

Out.

In.

Out.

And see what you see.

Hear what you hear.

And feel what you feel.

Out. Taste it, touch it. In.

Out. And know that you have the ability within you. In. To influence the state, to bring back the balance. In reconnecting with your breath. Out.

In rekindling that lost relationship. Out.

In.

Out.

In.

Out.

In.

Out.

In.

Out.

In. Can you feel into.

Out. Can you tap into.

And recognize the patterns and the beliefs and the behaviors.

That take you into depletion?

And know that we've not to beat ourselves up for this but Simply acknowledging.

That shift is where the power lies.

In.

To take action.

And return to balance.

Let your breath be your guide on this.

In.

Out.

In.

Out.

In.

Out.

And allow these feelings, these emotions.

To surface.

Not to keep them locked away.

But with no judgment and acknowledge them.

And not push them aside. These are important act.

In.

Act. I open myself to restoring my energy and aligning with what sustains me.

In.

Out.

In.

Out.

In.

Out.

In.

Last remaining breaths, in and out. And you're doing amazing. Breathe into it. Out.

In.

Out.

In.

Out.

In.

Out.

In.

Out.

In.

Out.

In.

Out.

With the full breath in, we inhale.

The belly, the ribs, holding at the top.

And exhale.

Find that comfortable exhalation.

Pause the breath and hold the breath.

And settle.

There's no tension in the body. Check in with it.

The jaw, the shoulders, the neck.

The arms, the hands.

Let it go.

And if at any point do you feel the urge to breathe becomes too strong.

And a quick sip of air into your nose.

And exhale to your mouth.

Going back, returning back, revisiting the breath retention. And once again holding your breath.

And let your attention release any tension from your body.

See that color.

The color of depletion.

Is slowly beginning to fade as you hold your breath.

And you step out the comfort zone.

And you realize you can deal with other stresses in your life just from learning to control your breath.

You have 10 seconds remaining in this breath retention.

And if you're ready, then together we'll all take the breath in the full inhale. Breathe in, breathe in, breathe in, breathe in, breathe in.

And here we hold, inhale, hold it and squeeze. And draw up the energy pulling up your milabanda.

And see that connection, that contraction as energy spiraling up through the spine.

Allowing it to go all the way up to that point between the eyes to the midbrain, supercharging that intention.

And if you're ready, then let go with a.

And allow the breath to be free.

As we prepare ourselves to shift our inner environment.

Transform depletion into.

Possibilities, possibility, by activating.

The inner state of renewal.

On each inhale, we're going to breathe in fresh, renewing light on every exhale will expand that light within us.

Can you bring forward a memory or a timely life where you felt truly.

Truly renewed?

Connection, rest, movement, nature, breath, gratitude, wherever that is, bring it forward. And once again, if you can see a color and that color come forward, or if you can't see the color, then let the feeling come forward and place a hand or a finger on that point.

As we get ready to breathe in the rhythm, to breathe in the beat.

In for four and out for four. Here we go. In.

Out.

And once again the breath is smooth, is connected.

Is coherent, it's balanced. Out.

In.

Out.

In.

Out. If you want to enhance the process and on the inhale, squeeze your mulabandha gently and let it go. As you exhale. And activating this inner state of renewal by feeling that energy flowing through your body.

As we exhale, we send that wave of feel good emotions.

Those renewing emotions of joy and of excitement and.

Of passion and pride.

In exhilaration and elevation. Out.

In. Inspiration.

Out.

In.

Or possibly it's love and compassion. In.

And it's care and appreciation for others.

And no competition, only collaboration.

And contentment.

Peace. And.

Out.

In.

Keep breathing, keep connecting. The smooth and continuous rhythm. It's not the depth of the breath, but it's the rhythm. And gently allow.

The depth to build if you wish.

Keeping the rhythm consistent. In.

Out.

And squeezing on the inhale.

And releasing on the exhale.

We are shifting the inner state, the inner environment out.

And.

By choosing renewal. And I am allowing my inner environment to restore my energy. In.

Out.

In.

Night. With each inhale, we breathe in the light, renewing every exhalation. Expand that light within us.

We set it free. Let it glow brighter and brighter with every breath.

Out.

In.

Out.

In.

Out.

In.

Out.

In.

With every inhale.

And space around your heart begins to glow. Night.

Radiating renewal.

Through body and mind.

And the ripple effect to each and every one of us. Breathing together.

In.

Act.

In.

Night.

In. Last few remaining breaths in and breaths out.

Before our next retention. In.

Out.

In.

Out.

In.

Notes.

In.

Out.

In.

Out.

And with a full breath in, expand and hold at the top as you inhale fully.

And exhale.

Hold your breath. Press the pause button. Surrender and trust.

Once again holding your breath.

There's no tension in the body.

Transforming depletion into vitality, Stress into flow.

Scarcity into abundance.

And it is here that we realize and we acknowledge.

That in order to elevate, sometimes we have to excavate.

Taking that saving recovery sip whenever you need it to step out that comfort zone.

I choose renewal. I allow my inner environment to restore my energy.

You have 10 seconds remaining on this breath retention.

Roll your shoulders, move your chest up and down. Hold that breath just for three. Three, two, one. With the full breath in. Breathe in. Breathe in. Breathe in. And breathe all that life and energy all back into the system. Supercharge your intention. Send all those feel good hormones, neurotransmitters up into the brain. Let it explode into that point between your eyes. Send it upwards, send it outwards. Hold and squeeze and direct.

And feel the power within. Feel that energy. See it, hear it, taste it, touch it.

And if you're ready, then let go with the exhale.

And let your breath be free.

Sinking more and more into the surface.

Can you feel the shift?

Can you see the shift?

Can you hear it?

What's changed for you?

What would you like to carry forward with you into the last round?

We can carry forward the embodiment of.

Renewal and the intention.

We can anchor in this renewed state.

And we connect to more positive intention.

What it live, look like, sound like, tastes like, touch like.

Feel like. To be in a life.

To live a life.

With renewal. Acknowledging that, yes, we will step into depletion occasionally. But acknowledging and understanding that shift is the key.

To carry this forward and honor this intention.

Even when times get tough and.

Things just become too overwhelming, you hold the key, the secret.

Your breath.

So we'll breathe together one more time in a rhythm.

With the inhale and the exhale are equal once again we create the balance state, coherent state.

As each breath in your heart goes glows stronger. With each breath out, you radiate that love and that compassion and that energy out to everyone else.

And you learn to love yourself again.

So focus on gratitude, appreciation, compassion, love.

Allow it to expand with every breath.

To empower you.

To draw in the life force with each breath and to radiate this energy outwards.

Into the world with every exhalation.

And what color do you see or where do you feel it?

Here we go. In.

Act.

In.

Act.

In.

Out.

And drawing in the life force, the expansion, the empowerment. Out and radiating the energy outwards into the world. And.

Seeing your color expanding.

And building in and reaching others.

Or that feeling that you have, feel it getting stronger. In.

More connected. Out.

In.

Act.

In.

Out.

In.

Out.

In.

Out.

In.

Out.

Fin.

X.

N.

Out. Breathing in that rhythm and breathing in that beat.

Letting go of more than just the breath.

Feeling the energy of renewal flowing through you with every breath. In.

Thanks.

N.

Ax?

N.

Axe.

N.

In.

Out.

In. And if your mind begins to wander, then simply come back to the breath, the music, the beat, the rhythm in.

The feelings of renewal.

From this moment forward. Are you with to go on.

With this new intention.

Keep breathing. Keep connecting.

Out.

In.

Out.

In.

X.

N.

Ax.

N.

Act.

In.

Act.

In.

Act.

In.

Act.

In.

Act.

In.

Out.

In.

Out.

In.

X.

In.

X.

In.

X.

And.

Out.

In.

Out.

And together we take the full breath and breathe in Breathe and fully expand. Hold it there and squeeze the mulabanda. Squeeze and pull up the energy and hold. Hold.

And then let go.

Allowing the breath to find its natural pause, its natural.

Stop, or its existence with this space.

Surrender and trust.

You have 10 seconds left in this breath retention.

3, 2, 1. Take that full breath in. Together. Breathe in.

And hold and squeeze. And send all that energy upwards, outwards.

Holding, squeezing. The spiral of living light sending upwards, sending hours.

And a quick exhale.

And again. Full breath in. Breathe in. Breathe in. Breathe in.

And squeeze and hold and send. One more time. Send it outwards. Send it outwards. Hold, hold home. Squeeze.

Feel that energy from you, flowing through you. And then exhale.

Once again. The breath is free.

You are restored.

And ready to carry this vitality into your life.

Allow the breath the finest natural rhythm.

Simply rest in the silence.

Rest in this space.

And notice the shift from depletion to renewal.

Any words or thoughts that come forward.

Not to push them aside, to acknowledge them.

Your inner environment.

Is the seat of your outer reality.

When you choose renewal.

You influence everything and everyone around about you.

These last few minutes are yours.

Let the music just float and dance around about you. Enjoy this moment.

Just glow and a full permission to shine.

Now just slowly beginning to come back to the room.

To become aware.

Wiggling your fingers and wiggling your toes.

Maybe rubbing your hands together and placing your hands over your face and feeling that warmth on your skin.

And allowing it to slowly bring you back.

Stretching, moving, twisting, turning.

Reaching up to the ceiling, the sky.

Acknowledging the shift.

Thank you once again for everyone for being here and turning up.

Suma breath, breathe together with myself, Claudia and Monica. Thank you once again.

Please take your time. There is no rush. Enjoy this moment.

Thank you, Nigel. It was hard to come back, guys. Really. Everyone was very relaxed. It's already. Everyone is. Oh my God. This is amazing. Thank you, Nigel. I enjoyed this session a lot. Thank you so much. Thank you. That was absolutely beautiful music, voice and guidance. So uplifting. Very wonderful. Nigel. Thank you. Everyone is super happy. Remember that if you want to maybe share with Nigel something, just please click in the hand icon and I will give you the mic to just share anything. Maybe the new ones, the newies who are in the session today. If you want to just jump into, have a little chat with Nigel again, just click in the hand icon and I will give you the mic. That was so good. Nigel. Something that really resonated with me was.

Let me just keep you together here so we can talk. When you said about what is draining and you mentioned maybe it's a relationship or maybe it's, you know, the behavior. And that is so true. Sometimes we for fear or for many other reasons, we stay with someone or somewhere or even in a job that doesn't really give us energy. It's always, you know, taking energy from us and we don't take the step to really just get out of that and get renewal and feel more, you know, vibrate, vibrating. And I think that resonate with me a lot. I have that I have this stories in my life before with relationship, especially what you just did with someone. I don't know why really, but it's just part of our growth right as human. So that really resonated with me a lot. So more people saying great soundtrack. Yes, it's a great soundtrack. Beautiful music from Julia Lasse. Julia is another one of our instructors and she's also a musician and a singer and she does amazing music. Wonderful. Thank you. Thank you. Thank you. That is from Hedge.

Cool.

No one wants to be here. Share something, anything at all. You will be very welcome. And if not. Yeah, we have people here, so we have Reno. Let me just. Hello, darling.

Hi. I've got a question for Nigel. Nigel, I'm relatively new to this and I noticed that with the. I'm sure you've been asked this a million times, but with the hold where I breathe out and I hold it, I notice within about 10 seconds a lot of restlessness and tingly sensations in my shoulders and my chest and my belly and that prompts me to take a sip in is that.

But I've noticed on the camera that everyone else seems to be quite still and be quite relaxed on the out breath. So I'm just wondering if you've got any tips around that.

Yeah, I wouldn't go observing what other people are doing. Just focus on your own practice. Because you look around, there's people going to have multiple breath retention times. Some people can do three minutes, some people struggle with 30 seconds. So if you're new to breath work, then what you're experiencing is just that little bit of fear response. Because when we hold our breath there is a little bit of increase and rise in the levels of CO2 in your body. And this is what our brain uses to acknowledge that we need to take another breath in. So if you're not used to that kind of rising CO2, maybe because you've come from a pattern of over breathing or maybe gone through a period of stress or anxiety in your life, then holding your breath is another stress Another demand upon the body. So you'll find that that retention time is very low. But I think we've probably all been at that stage at some point in our breathwork journeys. I can say I have as well. But it's time, it's breath work. You know, if you lifted a weight over and down several times each day, you wouldn't get the gain or the strength in that muscle for about four weeks. So it's breath works exactly the same. You have to kind of reset the nervous system, bring it back into more regulation. So just keep going, keep coming to these Sunday sessions, keep working at it. And what you find is that that retention time just slowly starts to pick up and sometimes without any real effort, it's just one of these times it will just happen. So amazing that you're here. You're obviously here because you want to be here. Something led you to this space. So just keep coming back. Start doing the do the app if you want to get. Invest in the app, invest in your health and you will, you will reap the benefits of this practice.

Could I follow up, Can I do a quick follow up question to that?

Of course you can.

In the breath hold, I noticed like it's almost like a.

Rainbow of sensations in my body. Is that a common thing that's felt? I don't know what to make of it. It's not necessarily unpleasant, it's just a lot of tingly stuff.

It could well be that because I mean stress that you're putting your body into is generally a beneficial stress, but the perception of that stress and the first instance might be that this is a stress, so you might be experiencing a little bit of adrenaline, a little bit of cortisol which is giving this kind of experience of feeling a bit tingly or there's a kind of biochemistry wise, it's because there are things changing within there. The CO2 you may start on to unlock some of the oxygen that gets bound to the red blood cells is maybe starting to free itself up now. So you're experiencing a little bit of what the oxygen going into the tissues can feel like. So again, there's a lot of things that we experience in these first few sessions that we do. Sometimes it's the hand that kind of claws inward, sometimes it's the kind of feeling of being a bit light headed, sometimes it's the sensations that you're experiencing there. So just acknowledge that you're in a safe place and any point you are in control. And if you need to, you can take that recovery breath in whenever you need it, you're always in control. This is not a psychedelic journey. You will experience psychedelic like experiences, but you're in control. There is, you know, you're not ingesting anything here you are. You're in control of your breath. At any point, you can step out of it and come back into it. Any point you want.

Yeah, that's really helpful. Thank you. And I do feel safe throughout. I just. I'm just quite curious about the experience because it's, It's. Thank you so much.

Yeah, yeah.

Thank you, thank you, thank you.

You're welcome, Renal. Thank you for sharing and interesting. Yeah. The breath holding is always challenging for people and. And just sometimes depends on how your day was. Sometimes I'm a very good, like 60 seconds holding and then I have a very stressful day and I go back to 40 just in one day. So it's about training. Right. Someone is asking about the joining. Joining a lot during the session.

Yeah, yeah. Joining can be quite a common one as well.

It can be a couple of things that actually what happens is you're giving your nervous system relaxation, you're giving it rest because you're switching into that part of your nervous system through the breath. So we can experience this sort of drowsiness which causes us to yawn. Or maybe the breath rhythm that we're doing there is. Your body feels like it's maybe suffocating, it's not getting enough because it's a different rhythm. In order to get more breath in, we yawn, we can take more air in. Yawning can also be massaging of the lymphatic nodes on your neck. So there's various things that are happening there, but I've experienced that in the beginning as well. And it's something that just disappears through time as your nervous system becomes more into regulation. So fairly normal and don't worry about it.

Yep. Okay. I'm coming with. Tammy.

Hello, darling.

Hello.

Hey, Tammy.

Nigel. Wow, that was just beautiful. Absolutely beautiful. Your voice is so calming. And.

You know, I was. I was sitting outside and the neighbor was mowing the lawn and. And I was distracted and I just zoned into your voice and the music and you just led me right where I needed to be. Yeah. So it's been a while. I haven't been on. I've been on the Sunday Lives, but I. I've missed you so.

We've missed you as well.

Yes, I know. I'm like, gosh, it's been like, I think four, four, four years now, doing Sunday Lives. But yeah, as and ting the tingles as the other gal was mentioning, you know, I've had tingles and to where my whole body would just vibrate and I just would just keep, you know, allowing that energy to just, you know, work itself through. And you know, at first when it would happen, it was, it was like, what is going on? Am I going to pass out? Am I going to be okay? But yeah, I, I, I love it when my body does that because I know that I'm, I'm moving the energy and the blockages, but your, your direction of just, you know, letting go and it was just beautiful. So thank you very much.

Thank you.

Thank you, Tommy. Thank you for sharing too. Thank you, thank you and okay, Dina, now is your time.

Hello, beauty.

We're here you now and see you.

We love you. We love you, darling. Thank you for being with us. Every single Sunday. She's with us breathing. Yes, we love you, Dina. Send you a lot of love to you. Thank you for being with us. Thank you, darling. Okay, someone else wants to share something. Say something before we go. Nigel, maybe you want to say something before we go. Someone says here that I did this breath work in nature, I think was Sandra and she was like, oh my God, this is nature. And was very, very, very special. So she's very glad that she joined the session as well. And thank you, Nigel. I needed it today. Your words and voice were so peaceful. The breath is always the bridge between the conscious and the unconscious mind. The world needs more peacemakers. Yes, Cynthia, that's a good one. Nigel the peacemaker.

Love it.

Thanks.

Thanks, Cynthia.

I love that. Okay, Nigel, please, last words before we go.

Oh, somebody was just asking here, but they get a headache on the inhale, so I would just say ease back on the inhale. On the squeeze. You may be just over squeezing that too much or make it a less of a duration of an inhale hold. So just ease back. But yeah, that's true.

And also.

Sorry, sorry. Just before you just, just remember don't to tend like the tension of your face when you breathe in. You shouldn't do this.

Some people like relax.

Yeah, super relaxed. Subtle silence. Inhales and that will give you much more a better experience, in my opinion. Yes, yes, it was good. I fell asleep. Yes, Dan, sometimes, sometimes it's just you need to sleep sometimes you're so tired. Yeah, exactly. I love your voice. Is Alka saying, nigel, I love your voice.

Okay, Nigel. Yeah. Now we have time for your last word.

No, I'd just like to Say thank you. And I just love reading all the comments that people leave that it's made an impact in some way on their day or their week. So keep doing your work, keep coming back and let's change the world one breath at a time together. So thank you very much for being here.

Love it. And if you are already signing for the first 20 retweeting Ibiza, you will be with this master transformational coaching person. So how great is that? And I just going to be in the middle of October, 11th, 11th to the 20 something, right?

17Th, I guess.

Yeah, yeah. So if you are in that training, good for you. And also remember, if you are feeling the calling to become an instructor please just I don't know, maybe Monica, we have the link for that and Monica can share with you that guys, if you feel the calling just click there. Book a call with the sales team and I promise you will have all your dots covered and maybe who knows you will be part of a Sunday session one day. Right? Like us, like us. When we begin we never thought that we're going to be here. So thank you Nigel for that again was beautiful, beautiful and very relaxed as well. Monica, thank you for always being supporting these beautiful sessions and of course, let me just see all the community here for this amazing and beautiful community always sharing with us.

Thank you, thank you, thank you for your amazing energy And I will see you next Sunday with the golden couple, David and Chantal. They are going to be with us next Sunday. If you are in the app you will have dusting on Monday, Shanta as a yoga teacher on Wednesday. Friday we have Cara and then Sunday Chantal and David. That is why you need to be in the app. You have to be a member because then you will miss. And also Nigel does live sessions in the week, sometimes in the app. So again, much love to everyone. Love you, send you love from this beautiful place of the world. We're almost in spring so I can feel the vibe of this, of the summer coming to this part and send your love, love, love, love. Peace everyone. Love you. Have a beautiful Sunday. Thank you.