Breathe Together Sunday - Niraj - 13th July at 12pm ET

Welcome to Summer Breath. Hi, Nirash.

Hello.

We. Yeah, we've been a little late today because we have some tech issues, but we are already here. And welcome to this Sunday session, guys. And.

Today we have a very special session with our founders, Nira Snaik. And. But please, I want to know if someone is new here in, in the room. Let me know where you're coming from and if you are new.

New to Summer Breath.

Okay.

I'm Damian. I'm from California.

Just do it in the chat, please, so I can greet everyone.

And then at the end we can open our mics and be more interactive.

So we have people from.

France and.

Tobacco. Ah, Trinidad and Tobago. That's nice. That's Jamaica. Right. We have people from Scotland, Mexico, Canada. Amazing. Hello, hello, welcome, welcome. Poland.

Hi.

Hello. Texas. How is everything in Texas with the flutes? I've been watching the news and it seems very hard to see. And you're struggling with the weather. So Georgia, Ohio. Hello. Liverpool, South Africa. Amazing. Okay, so we have a lot of people who's new? Never done, never done Summer Breath before.

I'm new.

Okay.

New, new. New pan. Oh, Panama. Ola. So we have new people in the room. Mirage. That's awesome. That's amazing.

Okay, new to the meeting. Welcome. I love to have new people welcome. So let me just introduce myself. I'm Claudia. I am from South America. I live in Chile and I'm a Summer Breath master instructor for almost four years. Oh, my God. A lot of time. And I will be your host today. So I will be in charge of the chat. So please make all the questions that you may have or anything that you need to ask in the chat. I will be able to help you there. And welcome, welcome everyone to this magical session. So let's do one thing. Let's everyone breathe in fully through your nose. And now exhale through your mouth.

And.

Hold, hold, hold, hold, hold, hold, hold. That is where we're going to be talking today. Come back to your normal breathing now. The magic of the holding. And that is what Nita is going to teach us today. And believe me, it changed my life as a menopausal woman was a magical medicine. It made me ignite my inner pharmacy, learning how to go, how to hold my breath and how that means health. Right? And it's just incredible. What are you going to be learning today? So say no more. Welcome again. Try people in. I don't know if we're streaming in YouTube. I don't think so, but maybe we'll be able to put this afterwards, so say no more. Let's say hello to our founder, Nirash Naik. Hello.

Hello.

Nice to see you.

Hello. How are we doing?

Okay, great. Can you hear me? Okay?

We. So is Monica not here today?

No, I don't know. I'm. Yeah, we're trying to reach her out but nothing happened, so it's okay. I. Yeah, it's okay.

That's why we're a little bit flustered here because our usual assistant isn't with us. But it's okay. We're gonna get straight to it. All right, so today's very important.

Topic, especially in this time we're in right now. So I'm going to be teaching you some stuff and then we're going to do a breath express experience together. Right? So you're gonna, you want to stay for that? So the whole topic of today is about intermittent hypoxic training, but breath based. Okay? So I'm gonna explain to you what that means and why it's so important for your health. Okay? It's. It could be the missing piece that you've been looking for. If you're like trying to recover from some kind of chronic condition, even if your mental health may be suffering at this time, which is no surprise, a lot of people suffering from stress related issues, this could be your new best friend. All right. Actually, it's what powers the SOMA breath methodology. It's one of the core components of our technique. And that is not what you do when you're breathing, but what you're doing when you're not breathing, when you're holding your breath. So let me go into this a bit more depth. So you see.

There is this actual phenomenon, right, where people are paying thousands and thousands and thousands of dollars, okay. For clinics, we're talking 50 to $60,000 for treatment of intermittent hypoxic training. Right? That's done with machines. Okay? Has anyone heard of this? Anyone heard of this? You want to just let me know in the comments if anyone's heard of intermittent hypoxic training using machines.

Yep, a few of you, but it's probably quite new to a lot of you because it's actually.

Quite a new science and it hasn't really gained mainstream attention yet, even though it really should. But it's extremely powerful and probably because it's so expensive. All right? It's actually really, really expensive. So people are paying like, you know, As I said, 50 to $60,000 for like a treatment. Okay. But I'm going to teach you actually a process where you can get all the benefits of this treatment that billionaires and like CEOs and the world's elite are going to spend thousands of dollars to do in places like Switzerland. Okay, I'm going to show you how you can get the same benefits free of charge, right? Using nothing but your breath, okay? And some of these benefits are.

Basically improved fitness, stamina, mental health.

It actually wakes up stem cells out of circulation. So stem cells go to reduce inflammation in your body. And it has a reverse aging effect, because the factor in every cell that determines how long you're going to live and how much quality of life you're going to have is your mitochondria. The function of your mitochondria and the mitochondria are like these little car engines, okay? They're actually bacteria, all right, that decided to work in harmony with mammals like us to create energy. They're actually kind of foreign to us, but we can't live without them, okay? And here's the thing. The thing with mitochondria is that the process of making energy in the body through oxygen, when we breathe in, we breathe in oxygen. Oxygen goes through your bloodstream and goes in to your body tissue cells, right? Through a little process with the Bohr effect. And the oxygen is used to create life force energy. This is what powers our life. And the process is like a combustion reaction, okay? You get heat and a bit of wear and tear, stress on the engines. So just so your car is a combustion engine, a petrol diesel engine. I'm not talking about your electric ones, I'm talking about your old fashioned car engine with petrol diesel. It creates heat, it creates a combustion. That fire that's produced drives the pistons forward, right? And that is how your cars go from A to B. But those cars will wear down. Eventually your engine breaks down. Same thing goes on in every cell. Your mitochondria also breaks down. Just breathing creates energy that makes us age. Unfortunately, that's just how life is. So we've got this constant battle going on against the health of our mitochondria and oxygen, the stress caused by creating energy through oxygen. So you can't live with oxygen, can't live without it, right? That's the big conundrum that we've got. So yogis were really smart. They figured out that if you could become really efficient in using oxygen, meaning you need the least amount of fuel. So I'm talking about one of those modern engines rather than those really old fashioned engines, okay, you would actually.

Be able to live longer and have better quality of life and have more energy, more vitality, more stamina, right? So they devise techniques that trained your mitochondria to become more efficient. In fact, the technique is all in Pranayama, right? The ancient school of breathwork breathing exercise from India. And when I discovered this, I was just mind boggled, like absolutely blown away. So during my healing journey, when I had an autoimmune disease called osteocolitis, left me housebound for almost a year, shedding blood 40 times a day. It was horrible. Worst things ever happened to me, but also the best. Okay. I don't wish it upon anyone, but it was a remarkable transformation for me. It was like going through a metamorphosis. And that, that healing process led me to discover all these incredible techniques from India related to breath and soma, the body using the body, right? So tantra. Yep. Tantric yoga. So that's what soma breath is based upon, is my demystification of these processes, these practices for our time now, okay. I've translated it scientifically in a fun, enjoyable way for you to all benefit. So in the process of this, I discovered that actually in Pranayama, the most important.

Part is actually when you don't breathe, right? When you hold your breath, this is called kumbhaka. Okay? Kumbhaka is the most important technique in Pranayama. Okay? So when you.

Take this is what the scientists discover now, going back to intermittent hypoxic training, what scientists discovered, okay, in labs, right? And they've got peer reviewed research now that shows this is that mitochondria, if they're constantly fed an even supply of oxygen, right? So just oxygen and food non stop, right? Without a break, they get fat, they get old, they get lazy, okay? So that's what makes them start to die and deplete in number, right? And as you get older, you get less and less mitochondria. This is why we age, okay? We have less energy. Right Now I'm over 40, right? Going closer to 50, I'm feeling some of those effects, but actually I have so much energy still. I think it's because of this breathing technique I'm going to be teaching you in a minute. So what they realized was that if you take away oxygen and fuel, right? So one way to do that is fasting. That's why intermittent fasting has so many amazing health benefits, okay. It actually can help regenerate the body, right? Fast. Intermittent fasting, right? So that's taking away glucose. The other side of the reaction is oxygen. So oxygen burns with Glucose to create, which is the fuel to create ATP, energy, the life force, all right? And a bunch of oxidative stress, wear and tear, CO2 and water, right? So the most important fundamental reaction of life, okay, life doesn't exist without it. So what they found was that if you take away oxygen for a bit, okay, and then give it back a few minutes, take it away, give it back few minutes, take it away, give it back. You do this protocol, right? The mitochondria suddenly stop being lazy, okay? They start to become efficient, they start to actually multiply in number that all the old mitochondria die and new ones are created instead, which is phenomenal. So they saw this in labs. And then what they found was also stem cells wake up in circulation. And what they found, though, with ongoing research, is that this intermittent hypoxic training actually increases blood flow, capillaries in your heart, your organs, your muscles, your tissues, joint, your brain, you get neurogenesis, your brain starts to repair itself, right? It actually helps strengthen, enhance the entire body and it significantly multiplies mitochondria, which is incredible, right? So they do this now with machines where they give.

A dose of high oxygen followed by low oxygen, right? As a protocol. So a few minutes of higher than normal oxygen. This is now we're talking about intermittent hyperoxic hypoxic training, which they found is the ultimate best method, is where you give a little bit higher oxygen for a bit, followed by very low oxygen. And what it does is it creates a state in your bloodstream called intermittent hypoxia. And that is when your oxygen saturation of your bloodstream goes down below 90%. So at most times throughout the day is going to be around 98%. Okay? But when you do this practice, it goes down right below 90%, okay? And that's when the magic starts to happen. So when you're in the sweet spot, around 80 to 90%, you're in that therapeutic state of insulin hypoxia. And this is enough to start activating all the stem cells, the feel good hormones that come as well. Yes. You get high off this, you get a natural high, you get a dose. ADO stands for anandamide, dopamine, oxytocin, serotonin, endorphins, and it feels really good, okay? And with this technique, we can actually direct all this cocktail of positive hormones, stem cells, good stuff, to wherever you want in the body. So if you want to direct healing to parts of the body, we can do that too. And I'm going to show you A little way that we do that with this method. So they do it with the machines, okay. And they found incredible results with it. Okay, here's an interesting fact. So there's a lot of. And this is one of the things they discovered in the machines, is that, you know, there's a lot of talk about trauma these days. Trauma is the biggest buzzword, okay? Everyone's got some form of trauma they're trying to get rid of these days. Right? But, yeah, I mean, life can be traumatic for sure. Especially in this time period where now, in fact, the whole world went through a collective trauma with what happened, you know, a few years ago and still going on now. I mean, parts of the world is extremely traumatic, like, what's going on, you know, bless those people. But what that actually they found is causes trauma, intense emotional.

Events, right? Which can lead to PTSD and other symptoms, right? Is actually you get scarring in the brain. They found scars. A wound appears in the brain, okay. In labs, they found this. Okay.

So what they discovered, though, with intimate hypoxia, in this training, you actually repair these wounds because we stimulate the growth of new brain cells so you can actually heal trauma from a physical level. Now, you know, one of the reasons why I believe trauma is so difficult to fix is because of these wounds that most people aren't aware of. So, you know, you can do all kinds of therapy. Trauma doesn't go away, right? Why? Because there's a wound. So unless you fix the wound physically, right, we're not going to get complete transformation. So in Soma Breath, we are. We are Soma body and breath. And with that, you can actually upgrade the hardware, the physical body and the software, the PC thought viruses, okay, that. That clog up. We can turn that PC into a Mac, right? Free of viruses, running super smooth, okay. With a really strong hard hardware, okay. That's lasts for ages. Like, I've got the same Mac for, like, years now. Like, you know, hasn't. I've dropped it so many times. It's still working and it's still the same one, and it still works perfectly well. So that's what we can do with this. No, no offense to PC lovers, but we literally, we can go from PC to Mac and become a completely new person using this method. All right? So I just want to know, are you excited to learn this, how to do this?

Oh, yeah.

Course.

Brilliant. Okay, so if you're already a Soma Breath practitioner, you're. You're already doing this, okay? You're already doing this. But I've started to really go deep on this method to refine it. Okay. And our app has lots of different protocols or sessions using this technique. And with breath, it's very logical. If you breathe, right, slightly more than you normally would for a few minutes, that's the intermittent hyperoxic phase. Okay. More oxygen, right? As the first phase, then we take away the oxygen. How? Very simple. Hold your breath. And the cool thing is when you over breathe, hyperventilate, just for a brief period, couple of minutes, you get rid of CO2. Just for a brief period. Now, CO2 is very important. We don't want to be doing this all day long, okay? That's why you don't want. This is a technique. You don't do this all the time, okay? You just do it for these sessions. I'm going to talk to you about the dose in a moment, okay? The safe dose for this. But.

If you take away CO2 for a brief period, the CO2 is what tells your brain you need to inhale, right? So if you have less CO2, you actually can hold your breath much longer than you normally could. And if also if you're in a relaxed state, a parasympathetic state, before you go into the breath hold, you're more calm, more relaxed, you flow more easily into that breath hold state without fear. You're more calm, more relaxed, and you can go deeper and your muscle activity, your, your metabolic rate goes down a bit, which allows you to hold your breath even longer, right? So then you can get into these very deep, therapeutic, intimate hypoxic states. So when you hold your breath for around 60 seconds, that's when it starts to kick in. And then like our Somis here doing this all the time, probably holding it for 90 seconds, maybe even two minutes, right? Two and a half minutes. I know I've done like four minutes at one point, which is, it takes a bit of practice, but it's, it's pretty amazing feeling you get. And you feel really blissed afterwards. You feel really blissed because when you hold your breath that long, the CO2 comes back, right? It comes back and it gets higher and higher. And that, that state when it's really filled your whole body, right? When it's normalized, Your, when your CO2 is back to normal levels, right? It feels so good. You feel so good. Because a lot of people are suffering from lack of CO2. Not too much. That's the problem. That's a whole nother conversation. We'll do a whole nother call just on that. But when you get to that, that length of breath hold, right, that's when we get into this therapeutic state of intermittent hypoxia. Okay. Then what you can do is take a breath in, breathe in and hold it again. And this can give you another little dip of intermittent hypoxia. It can give you a slightly longer period of hypoxia, kind of increases that dose a bit. So we hold our breath in and on that inhale hold, what we do is we direct using energy, like Indian Tantric energy locks. We send the energy, which is actually the blood flow, up through the cerebral spinal fluid into the brain and you get this rush of good feelings. Boom. And you can have like these dmt, like awakening, like effects as well. It's amazing. All right, so we have a whole training where we teach you how to do this using a pulse oximeter, how to measure this. For our instructor, our instructor training, we teach you how to. Exactly. How to use one of these devices to measure your dose. Right. And how to use it to work with clients. It's really cool. So then you get to that breath hold and you hold your breath in. And then we finish with humming. Hum.

And when we hum, and we put the emphasis on the mmm sound hum, and we put a vibration here, you might think it's your third eye, but actually what we're vibrating is the point behind your eyebrows is called your paranasal sinuses. And when you stimulate this, you stimulate a lot of nitric oxide. And this creates a flood of the most potent antioxidant. It's antimicrobial antiviral and also helps balance blood pressure. And bronchodilayering, keeps your lungs expanded, has so many incredible health benefits. Nitric oxide. So we get a rush of that too. So this entire sequence, just doing one round of it even, actually helps you make your own medicine. Okay. And it's a healing.

Routine. Routine, a practice. So.

That'S what I discovered, okay. Through my research. And the way I did it was I actually went to India and I trained with a medical doctor who does this techniques up in India in the Himalayas. Right. And he's actually the co creator of the curriculum in cerebral breath. He's called Dr. Prakash Marsh. So a lot of the training that goes into our course is done by me, pharmacist and a medical doctor, which is great. That's why there's such a scientific comprehensive understanding of why we do what we do. Right. There's no dogma, no mystical kind of language involved. So that is one round. And what you can do then is a protocol. Okay, so we have the 21 day awakening journey, which is a protocol of intermittent hypoxia. And it also has the more advanced techniques on the last week for releasing a lot of old stagnant energy from Bobbi. It's called the Kevlar technique. Again, I'm gonna do a whole session just on that. And this follows a protocol where you do firstly two rounds and three rounds and then, sorry, two rounds, four rounds and five rounds. Right, that's the protocol. So it build is actually what is what they do in the clinics. What I did was modeled how they do in the clinics and we've seen incredible transformations with 21 day awakening journey. It's just phenomenal. Claudia has been one of the mentors so she can, you know, tell you exactly how transformational this, this is what Cambridge University also studied because they studied the psychedelic effects of it and the effects on consciousness. And they found this was just as powerful, as potent as psilocybin and MDMA used to treat severe depression, which is amazing. So we've seen the psychological benefits now, but also now I'm talking about the physical benefits. So what we're going to do now is we're going to do one session together. Okay. And this is going to be consist of four rounds. Okay. So we're going to go quite deep in four rounds. Right. So let me tell you how to do it.

So you can do this lying down, but you can to really do it properly, you should do it sitting up with your back straight upright position with your feet flat on the ground. Okay?

Right. And then what we do is we will be breathing in through our nose and you can breathe out through your mouth or out through your nose. It's up to you, whatever feels more comfortable. The key is to stay in the rhythm, right? Creating like a pump as like a cycle. Right. So when we breathe in, we're going to breathe in through our nose and you're going to breathe. Imagine you're breathing right from the root all the way in, full inhale. So up through the diaphragm, into the chest, up around the head and back again. Imagine you're making like a circuit with your breath. So let's practice this. So the way we're going to do it is breathing in, 2, out, 2, 3, 4. So as you get to your bottom of the inhale, of the exhale, you breathe in and breathe.

See how it's like a, an ocean wave. You can even actually make a set if you're a bit more Advanced. You can try this. You can actually use Ujjayi breath, where you breathe in, like through, like, slightly constricting your throat.

So you could slightly constrict your throat in and out through your nose. Okay? But the easy way is, like in through your nose, out through your mouth.

So the count's going to be in, 2, out, 2, 3, 4. In, 2, out, 2, three, four. So that rhythm actually turns on the parasympathetic nervous system when you double your exhale time. Right. When you breathe out longer than you breathe in, you turn on the parasympathetic, okay? So you're going to be relaxed, you're going to feel very relaxed. And actually, you might even get a little bit sleepy as you go into the breath hold. So you can be super relaxed and feel really blissed. Okay? So we're going to do that for two minutes, and then I'm going to give you the command to breathe in, breathe out.

And so you breathe in through your nose. You can breathe out through your mouth if you want.

And you relax. You let your chin come to your chest and you just hold your breath completely. Relax every muscle in your body. Be completely still.

And then you hold your breath into your maximum possible effort.

Right?

Now, when you first do this, you might actually freak out a bit. You might get a little bit nervous. Okay? Now, you know, you may not be used to holding your breath so long, so what you got to do is override that fear because you're perfectly calm, you're perfectly safe, you're perfectly fine. You can hold your breath way more, double the length, maybe three or four times longer before you get any harm, okay? So don't worry, just relax into it. But if you do have to breathe, just breathe normally. Go back to normal breathing until the next instructions. But what you do is you breathe in, breathe out.

Hold your breath and hold your breath until you start to get the first big urge to breathe. When you get the first big urge to breathe, Oops, this fell off. What you can do is.

If you get a big urge to breathe, what you can do is override that. And what you might start getting is like a twitch your diaphragm. So what you can do is like actually twitch with it. Allow your diaphragm as you're holding your breath to twitch a little bit like this with it.

You'll know what I mean when you get to that point. And as you start to just move a bit like that with every contraction of your diaphragm, it will allow you to hold Your breath a little bit longer and you'll start to get more and more of a blissful feeling, all right? Building up. And then there'll be a point when you can't hold it any longer. That's when you breathe in.

And this time you breathe in and contract up the sphincter muscles up, send the energy up, swallow, and you can even suck in your diaphragm a bit as you contract up and send the energy up.

And put your neck, chin to your chest of it.

Then you hold it in for as long as you can. Now, if you. If you find that hard to do, the energy locks. Don't do it. Just breathe in and just hold it normally, okay? So you hold it in and then you hum, hum.

Again. You hold it to your maximum effort and then hum, hum. Or you can hold it just before your maximum effort. So, like when your first big urge to breathe is. Then you hum and then we finish and we do a couple of hums until the next round. We're going to do a total of four rounds. Okay? So let's just do one quick practice one to make sure you're doing it, and then we'll do the session. So I'm going to count, you're going to breathe with me, and then you're going to hold your breath when I tell you. Okay? Let's go. Breathing in, two, out, two, three, four. In, two, out, two, 3, 4. In, two, out, 2, 3, 4. In, 2, out, 2, 3,4. In, 2, out, two, 3,4. In, two, out, Two, three, four. In, 2, out, Two, three, Four. In, 2, Out, 2, 3, 4. Now take a deep breath in.

Breathe all the air out.

Hold your breath completely. Relax.

Now hold your breath until you cannot possibly hold any longer. Remember to allow those contractions to happen, all right? Allow those contractions to happen.

That's right.

Allow the contractions to happen.

When you can't hold it any longer, when you really can't hold any longer to your maximum effort is when you take a deep inhale, send the energy all the way up. Now here's the thing. If you find you can't hold it very longer, you can keep breathing out.

Like that and holding. So just practice that for a moment if you feel bigger. So breathe. Breathe in, breathe back out and hold again.

And then do it again.

Then when you cannot possibly hold your breath any longer, take a deep breath all the way in and send the energy all the way up. Send it all the way up, spiraling up. Contract up the pelvic floor muscles, the sphincter Muscles up. Imagine you're like being pulled up by your cranial. Imagine you're sending the energy up to your head. Just imagine what you do. If you were trying to direct energy up to your head, you probably screw up your forehead a little bit. Breathe in and send the energy up.

And then finish with hummingbird. So hold your breath on the inhale for a little bit longer and then finish with humming, hum.

Then coming back to normal breathing.

All right.

If you've had food, don't do this session. Do not do this. If you've just had a big meal, do this on an empty stomach. You should never do any breath work with food in your belly.

And this is the thing with this technique. It's designed for when you're fasting as well. That's when you get the maximum effects. Okay? All right, everybody back.

How did that feel?

Beautiful.

So now you can do that whenever you wish. Now a quick way to do the method I'm going to teach you after this. I'll show you a fast way to get the results. But now we're going to do it with music. Okay? So after this session, I'll teach you a few hacks on ways we can get intermittent hypoxia. Okay, so let's get ready.

Do we have like, nidash. Any contraindication for the breath holds or.

Yeah, yeah. So there is very little. The more I've gone into this, the less conjunctions I've realized there are. So the only real contraindication is if you've just had a heart attack. Right? That's the only real.

Concern. So if you just had a heart attack, you've got very weak heart, don't do this for most people are going to be fine. And if you've had food, don't do this. Okay? If you have uncontrolled epilepsy, don't do this. Or do this in a place where you have somebody looking after you, watching you. All right? But otherwise, if you can breathe, you can do this. Okay?

I recommend kids can do it from like 12 onwards.

Any other questions?

Begin. We can have questions afterwards.

If you've just eaten food, it's.

If you've just eaten food.

It'S going to be because it actually, when you hold your breath like this, it moves the peristalsis. So actually will speed up your digestion. That's all. I mean, speed up the movement of the bowels. That's the thing. And it's designed to be done in all breath work. You should never do breath work. Right. On a Full stomach ever. So just bear that in mind. And actually, we do say that in one of our, you know, on our pages. So you should always do this with a empty stomach. Okay?

Yeah. So if you've eaten half an hour ago and you got an empty. It takes about 30 minutes for the belly to start getting empty. If you've eaten a lot. Okay, enough questions. So let's get with this. Okay?

So find a comfortable place, okay?

You're not going to be disturbed.

And.

Close your eyes. Become relaxed. Become aware of your body.

And now become aware of your breath.

As you breathe in.

And out.

I invite you to take a deep breath in. Send the energy up. Contract, squeeze all the muscles in your body.

And then just let go.

That's right.

And now again, take a deep breath in.

Send the energy up.

Squeeze all the muscles in your body.

And let go.

Notice how that feels? Feel good. Okay.

So now bring your awareness to the sound. And when you hear me say in, you breathe in. And when I hear me say out, you breathe out. So breathe in time with the music, with the rhythm. We're going to do four rounds. It's going to last about 20 minutes. Let's begin.

In, 2, out, 2, 3, 4. In, 2, out. In, 2, 3, 4. In. Rhythmic breathing out, 2, 3, 4. In.

Breathing into your nose. Breathing out through your mouth, through your nose.

Four in.

Now perfect rhythm.

Out, two, three, four. In, two, out, two, three, four.

Four.

In, two, out, 2, 3, 4.

That's right. Long, smooth breaths.

Out, 2, 3.

Staying with the rhythm.

Four in, two, out, two. That's right, four in.

Now start to deepen your breath.

Out, 2, 3, 4, 8.

Making sure you're filling up your lungs with every breath.

3.

Staying with the ring.

2 out, 2, 3, 4. In, 2, out, 2, 3, 4. In, 2, out, 2', 3, 4. In, 2,. Out, 2, 3, 4. In, 2, out, 2, three, four. In, 2, out, two, three, four. In, two, out, two, three, Four. In, two, out. In, two, three.

Right, now take a deep breath in.

And breathe all the air out.

Hold your breath after full exhalation. Going deep within.

Life is just a series of inhales and exhales. Press pause on your breath. You press pause on life. In this moment.

You are calm, you are safe. Relax your diaphragm, your jaw.

Your shoulders, your chest. Becoming more and more relaxed.

Enjoy the. The sea, silence, the stillness.

That's right.

I see him.

I see him, but I don't see nothing else.

That's right. Keep holding.

So you get that big, strong urge to breathe.

Override that Urge. Allow the contractions to happen and swallow can move your chest. You start to feel that urgent.

Then when you feel cannot possibly hold your breath any longer. Take that deep breath all the way in. And sending the energy up, all the way up. Send the energy up. Hold your breath in on the inhale.

That's right.

Can you hear me?

Then we hold the hum.

Now. Getting ready for the next round.

Getting ready in a moment.

Breathe in the room.

In two, garment, two, three, four. In, two, out, two, three, four. In, two, out, two, Three, four. In, two, out, two, three, four. IN.

Keep breathing, keep connecting.

Out, two, three, four, four. In, two, OUT, two, three, four. I, two, out, two, 3, 4. In, two, out, 2, 3, 4. In, 2, out.

That's right. Breathing in that perfect riffle.

In, two, out, Two, three, four. In, Two, out, two, three, Four. In, Two, out, Two, three, Four. In, Two, out, Two, Three, Four. In Two.

Great.

Out, Two, Three, Four. In, Two, out, two thousand Three, Four. In, Two, Out, Two, Three, Four.

In.

All right, keep breathing. Keep connecting to that rib.

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

In.

Take a deep breath in.

Breathe all the air out. Hold your breath. The full exhalation.

Go deep within.

That's right. Coming. Completely relaxed.

Completely still. Calm.

You are safe.

You are calm.

Relax your shoulders.

Relax your chest.

Relax your diaphragm.

Allow your jaw to relax.

Then you cannot hold your breath any longer. And you start to feel that big urge to breathe. You feel that energy inside you building up.

Allow those contractions to happen. And when you cannot possibly hold your breath any longer, sing that energy all the way up and up and up. The spiral of light. That's right.

Then the energy up. Become a channel.

And release.

The heart.

You want to keep holding. You can keep holding longer. You can release with that toe.

Going back to normal breathing. Noticing how you feel. I'm in. Aware of the sensations in your body. Getting ready for the next round.

Back into rhythmic reading.

Two, three, four. In, two, out two, three, four. In, 2, out 2, 3, 4. In, 2, out, 2, 3, 4. In, 2, out 2, 3,4. In, 2, out two, 3, 4. Mistake two.

Recording progress.

Three, four. In, 2, out two, 3, 4. In, two, out 2, 3, 4. In, 2, out 2,3, 4. In, 2, Out 2, 3, 4. In and 2, out 2, 3, four. In, 2, OUT 2, 3, 4. In', 2, out 2, 3, Four. In, 2, out 2', 3, 4. In, 2, out 2, 3, 4, 8. 2. Out 2.

So I deepen your breath even more.

In, two, out two, three, four. In two, out, two, three, four. One, two.

Breathe in and breathe all the air out.

Hold your breath after full exhalation.

Go deep within your own mind.

It.

You are safe, you're calm.

You are.

Relaxed.

You are peaceful.

Keep holding.

When you start to feel that big urge to breathe, override that first urge. Keep going deeper. You start to feel those contractions. So allow those contractions to happen by themselves.

Create waves of contractions. Allow your body to move with those waves. Notice how good that feels. That's right. There's nothing to fear.

Then, when you cannot possibly hold your breath any longer, feel that big urge of breathe and the energy all the way up. Like a spiral of light. Up and up into the midbrain, illuminating.

Bend it up.

Keep holding.

Release with a hug.

Turn to normal breathing. Getting ready. The last round. That's right. Reflecting on how you're feeling. Check it in.

Get ready to to breathe In a rhythm.

In two, out two, three, four. In two, out two.

So breathing in four.

In two.

Allow your breath to flow with a rhythm.

In two, out.

Allow your breath to fall.

Three.

No force.

In two.

Staying with the wrist.

Two, three.

You feel that rhythm, that side.

In two, out, two, three, four. In 2, out 2, 3, 4. In, 2, out two, 3, 4. In 2, out two, 3,4. In 2, out two, three, 4. In two, out two, 3, 4. In 2, out two, 3rd, 4. In 2, out 2,3, 4. In 2, out Two, 3, 4. In 2nd, out 2, 3, 4. In 2, out 2, 3.

Really relaxed.

Exhale in two.

Smooth. Inhale out. Relax. Exhale, four.

In, two, out two, three, Four.

An ocean wave.

In 2, out, 2, 3,4. In, 2, out 2, 3,4. In two.

Deep breath in. Breathe all the air out, three, four. Hold your breath off the forehead itself.

You are still. You're calm, you're safe.

Keep holding.

Keep relaxing.

Go deeper and deeper with it.

That's right. Overriding that first urge to breathe. And when you start to feel those contractions, just allow them to happen.

Keep holding. You're completely safe.

Allow your diaphragm to relax your chest, jaw.

Everything's relaxed.

Still. Be relaxed.

That's right. And when you cannot hold it any longer, you cannot possibly hold it any longer. Send the energy all the way up. Like a spiral of electrical light. All the way up. Send it up. Send it up. Send it up. All the way up. One more, last time. Holding your breath on the inhale.

Only when you need to. Keep going as deep as you. You can hold your breath in.

Yes. Yes.

You are amazing. Hold it in.

Release with the toe.

Ham.

Again breathing in.

Ha.

Yes.

And relax.

At one at peace.

Noticing how you feel.

Spark that inner fire.

As you walk through me. Your reality tunnel is turning. You got to pick your way to be.

As you walk through your reality tunnel is turning. You got to pick your way to be.

You got to get out your feelings. Burn, baby, burn. You got to get out now get out.

Burn baby, burn.

You got to get out your feel.

Burn baby, burn.

You got to get out now get out.

Come on in get out now now get out now.

Get out now get.

Out now.

Get out.

Got to pick your way.

Sa.

This journey you got to shed it to be free.

As you talk through your.

Trouble is.

Your name you got to ch it to be free.

Burn baby, burn.

You got to get out your feelings.

Burn, baby, burn.

Got to get out now get out.

Burn baby, burn.

You got to get out your.

Get out now get out.

Come on get out now get out now.

Get out now.

Get out your.

Gotta pick your way.

You could burn. Or you could pick your way to bab. You could burn. You could burn. You could pick your way to baby. You could burn. You could burn. You could burn baby, you could burn.

No.

You could pick your way to play.

You could burn, you could burn.

Oh, you could pick your way to.

Burn.

Yes.

Amazing.

What a.

What a session. I saw some people go very deep. Great feedback.

So as you're in this kind of blissed out state, what I want to show you quickly. Right. Is some other ways we can do this. But before that I just wanted to just check in. Is anyone. Is everyone feeling okay? Anyone have a tough time? Anything stressful come up?

If you did, if any. Any stress, stressful feelings came up, then you should reach out to the support, the breath support. And they can help you either speak to a cermabreath instructor near you or.

Point you in the right direction. So is everyone okay here?

Yeah. So remember to reach out to support if you're not okay. Or Claudia.

Someone. Right. I have long covered and my lungs were very scarred. I feel this is helping me tremendously. Thank you. Yes. This is the way to heal yourself.

Great. Anyone want to share anything? Live. Any feedback Live.

Put your hand up if you go to react. If you want to speak or ask any questions, feel free. Go down to react and put raise hand.

Some people is asking about the great singer. Maybe you can talk about her because she does.

That's the song I wrote with one of our sewing birth instructors called Nicole Rochelle. Yes. It's a next level track.

It's if you're a song of Breath instructor, it's in big. It's in the breath. Rave music.

Nice.

All is well. Restored hope for our world, humanity. Fantastic. Okay, so someone called iPhone has got the hand up. Go for it.

I'm just asking to unmute you. You need to unmute yourself. Here we go.

There we go. Sorry about the label.

I found that pretty intense, the breathing.

I found I was.

Tears of joy at the beginning when I really connected holding the breath.

That.

That made breathing difficult and I got lightheaded. I really got into it.

But it was intense and.

And blissed out. The music helped. Yeah, yeah, yeah. The music is amazing. That particular music was composed by one of our in house Ser Breath instructors as well. It's a couple called Lasse and Julia. So amazing. Absolutely. Thank you very much, brother. So.

Changed my name there. Yeah, go for it. Okay. Anthony, how are you doing, brother?

Hey, great, mate. Really great. Yeah, fantastic. I just wanted to ask a question about the. I have my friend's wife who's been diagnosed with cancer, but she's French. She doesn't speak English very well. So I don't know if you have a. Is there a language translation and. Or is there somebody in France that's an instructor that can. She can go to to get to learn about summer Breath? Because it's definitely the. The way to go, I believe for sure.

Claudio, we have stuff in French, right? Who's our French?

Mr. Smith is Dave. David Jennigan. He speaks French. So.

Yeah, yeah, speak to David. Perfect. You know him though, right? You're one of our instructors, Anthony?

No, I'm not an instructor. I want. I'm going to be an instructor for sure.

Oh, okay. Okay, cool.

I'm the guy that's doing the. The trading and I was.

Oh yes.

A couple weeks ago when I won. I come third on the thing. But oh yeah, it's been transformal for me. It's been the clarity and everything else been amazing. So, yeah, I highly recommend it to anyone.

For sure. Amazing. So go to support, reach out to support and then they will point in the right direction.

Great. Thank you very much.

Fantastic. Okay, anyone else want to say anything live before we just do the final part? Close up? Okay, so dose. Let's talk about dose. So the dose of doing this. So in the clinics, they build you up gradually, all right? That's why we do it. The 21 day awakening journey. We build you up gradually. All right? So we do two rounds the first week. Really make sure you're doing the technique Correctly then we.

On the second week we do four rounds, we double the dose. Because once you know how to do it, double the dose, four rounds is a good daily amount. Okay, four rounds. Right. But we can actually, if you are recovering from something, we can actually up the dose and do up to eight rounds a day. But this should be only done through a proper protocol and facilitate with an instructor. Okay. So our Soma Breath instructors are trained to deliver these doses and help you make sure you're doing the technique correctly. And also how to use the pulse oximeter like one of these devices to really make sure you're doing the technique correctly. All right, so that's like the dose. But you'll find this on our Soma Breath app. If you go to Soma Breath App you can find lots of daily doses. So usually two to three round sessions, longer sessions. I really recommend you do this in person. Right. So our Soma Breath instructors are running classes all over the world, also online and they, you know, it's a great place to meet people who are like minded. So if you're somebody who's like, you know, wants to find people like minded, best place go to Sema Breath class, you're going to find lots of like minded people there. Right. That or help you get a new community. So we really encourage people to do this regularly at a class. So that way you check in all the time but also you can do at home doing so in Breath app. And we have these courses like the 21 Day Awakening Journey that's actually facilitated by instructors that you can do too. And you know, there's so much stuff already we've got within the app as well. So this is what the method revolves around is this one core breath technique. Okay. But we also have a pharmacy of other techniques. There's techniques for unblocking your nose, fixing constipation, for helping sleep release stress, emotional trauma. We have a whole pharmacy of techniques. So this is. But this is the one that's really good for self healing and strength. Okay. Now there's other things you can do to get a dose of intermittent hypoxia. I'm going to show you one more method which is really fun. Okay, I'm going to play another song of mine. Okay. So this requires you moving dancing. So when you dance like crazy, I'm talking really go full power. That's why I like high energy. Music is the way forward because you really pump in. If you don't like dancing, just jump up and down on the spot. Everyone can jump up and down on the spot, right? But if you can dance or you're not shy of dancing, just go wild, right, for, like, this next six, seven minutes, okay? For this track, but this is the rule. You've got to breathe only through your nose. If you have to exhale through your mouth, you can, but try and do it all through your nose, right? In through your nose, out through your nose. Right? And if you can, you can also experiment with breathing in a rhythm.

So breathing in time with the music. If you're musical and you've got a sense of rhythm, breathe in time with the music. See what happens there, where you can coordinate your dance moves with the rhythm of the breath, okay? And then when the beats cut out, because the music is like full power, and then there's like a break, but there's no beats on that moment. You just go back to normal breathing and just relax and just feel the vibration, feel the energy, okay? And then you get back into it. And if you don't. If you don't like dancing, other things you can do is jumping on the spot, shaking.

Anything like that. You can do squats if you want. And there's also a whole yoga routine, but that's beyond this call that I'll do another session on at some point, but on our app and with our instructors, you get all of these techniques right available to you. Okay? So we're going to do this one routine. Are you good? Do you want to do this? This is actually the best form of exercise there is. Dancing. It really is. Okay, so especially to music that makes you feel really good, right? Really high. And when you feel high, listen to music. That's good. Okay, so I'm going to put on a song that's a bit like that.

Okay.

All right, so let's get ready. Everybody get up. Stand.

So as I said, if you don't like.

Dancing, just jump up or down. All right? There's no excuses we can all do this.

Now. On the brakes.

You can even a miracle lie your.

Breath still purify your blazing.

Your energy's divine. You are amazing.

I have to tell you twice What a creation.

Your spirit Gets me high, gets me high, Gets me high, Gets me high, Gets me high, Gets me high Gets me high, Gets me high Get. Get me high, get me high get me high, get me high Give me high. Give me high get me high, get me high Get.

You should know you're a masterpiece.

I was imagining tribute to Mon.

You're beautiful is not hard to see.

I'm part of you and you're part of me.

Anyone can see that. You're priceless. Your flavors full of sweetness and spices.

You're so powerful, so righteous. The light shining so brightest. You are a amazing.

A miracle of light. Purify.

Your energy.

You are amazing.

I have to tell you twice. What creation.

The spirit. Gets me high. Gets me high. Gets me high. Gets me high. Gets me high. Gets me high. Gets me high. Gets me high. Gets me high. Gets me high. Gets me high. Get Gets me high. Get me high. Get me high. Get me high. Get me high. Get me high.

Oh.

You get me high.

I.

Made from the stars and you've come so far. Are I want to be where you are.

Such a work of art. When I'm with you, it's a celebration.

You always have my appreciation.

Your body, mind and your conversation.

Your spirit flies and it's so amazing.

Sa.

You are amazing.

A miracle of life. Purify your blazing.

Your energy is divine. You are amazing.

I have to tell you twice. What a creation.

The spirit. Gets me high. You are amazing.

Miracle of life. You find amazing.

Your energy is divine. You are amazing.

I have to tell you twice. What a creation.

Your spirit gets me. Kiss me high. Kiss me high. Kiss me high. Kiss me high. Kiss me high. Get me high. Kiss me high. Kiss me high. Get me high. Get me high. Get me high. Get me high. Yes, me high. Get me high. Get me high. Kiss me high. Get me.

Yeah.

Gar. Give it to us one time for the whole room.

We can't hear you.

That was amazing.

Yeah.

Thank you.

Epic. Epic.

Okay, but still breathing through your nose.

Come back down. We haven't finished yet.

Come back. Feel the body.

And just allow your breath to cycle.

And gradually get slower.

So really letting go on the exhale.

Now breathe in.

And hum.

Hum.

Again.

Ham.

Again.

Come back to normal breathing.

Nice.

So.

Welcome back, everyone.

So that's Soma breath. That's what we do. We jump, we move, we dance, we shake. Holding our breath and only breathing through our nose. Like that's what you can do. You can hold your breath through some of it. Breathe normally through your nose, through bits of it. Hold your breath again. Dance like crazy. Do that. So you're dancing, holding your breath. Right? And breathing normally. So what we just did before was a sitting meditation. Now we do it through dance. Okay? You can do the same thing. Breathe in and out. Hold your breath. And when you exercise and hold your breath, you actually create intermittent hypoxia in the muscles quicker, right? So you just do it for a short period until you Feel the burn. And then you go back to normal breathing, right? Catch your breath. And then on the breakdowns of the music, you just relax.

So become relaxed and still just enjoy that emotion, the build up and then get back into it, right? Jump, dance, shake, move, groove, do some aerobics, zumba, whatever you want. And then that's your morning routine. So what we just did from four rounds, hypoxia, intermittent hypoxia, and a little bit of a dance and shake. And then you can also combine it with yoga and all that stuff, right? That's your morning routine. If you do that every morning, you're just gonna like save so many years extra onto your life. You're gonna add so many years to your life, right? You're gonna feel so much better. You'll have so much more energy into old age. You're gonna a better quality of life. Because the worst thing is when you grow older. But you, you're being kept alive by drugs and medicine, right? You don't have any quality of life. I used to be a pharmacist and I saw that people like 60 + getting all medications and then go around with shopping bags full of drugs. Not a good look. And you're, you don't. You may be living longer, but you're actually hating your life, right? You actually want to die, right? So there's a lot of people kept alive like that, which is horrible. But if everyone had this routine to do every morning, right, it would just change the game and the hypoxia. What you want to do is aim for about three to five minutes of a dose every day of hypoxia. Now, you don't know if you're in hypoxia, right? Unless you know what it feels like or if you have a machine that you can use to gauge when you're in hypoxia, right? So this is what we train you how to do in Soma Breath. We teach you how to use this to really make sure you're in hypoxic. There's a lot of people who hold their breath but don't get into that hypoxic state. They're not holding their breath long enough usually, or they're just not relaxed enough. And they never get into hypoxia. So that's something we teach you how to perfect in sewing breath. To become an instructor, you have to really get this stuff down, okay? But then.

What we do is we show you other techniques you can add to that, okay? And to get it really effective, really potent, and so if you could get like three to five minutes a day, right? Again, we show you how to do this as a Soma Breath instructor, or if you come and join one of our courses or work with an instructor, they can teach you how to do this, right?

Then you are going to be really setting yourself up for good health and quality of life. Okay? Because of all the things I told you before now, when we do the exercise with it, that's another way of getting hypoxia. Dose of hypoxia. And this works right in the muscles. It goes straight to the muscles, right? So this makes your muscles fit a stronger and healthier and then this gives you better quality of life, right? And the exercise doesn't have to be boring. It can be really fun. You don't have to go to the gym. You can just dance, right? You can shake, you can move and do it. Holding your breath changes the game. It's that simple. So that's it. That's your morning routine. And that's what I prescribe to everybody. So if you go to the Soma Breath app, if you haven't already, get that and you'll find a bunch of courses on there. I know a lot of you have been asking about music. Well, the amazing. The song that we just heard dance to is on the app in the dance music section. You might have. I think it's in the paid subscription you have to subscribe, right? There's only 9.99amonth, right? Like, I mean, what is it worth, right, To. To live longer, right? How much is every. If you had an extra year added to your. Someone said here's an extra year to your life. How much is one year more worth to you, right? Seriously, how much would people pay to live five years longer, right? Only there's billionaires who pay hundreds of, if not millions to try and figure this out. And I've just told you how to do it. And. And if you want to get a little bit more advanced techniques and enhance that process and doing a fun way epic music. You just heard a little bit of the music. We got. We got so much music in so breath, right? Just for 999, right? Nine. Not 999, no, $9.99 a month. You probably spend more than that on like a coffee right down the cafe these days. So there we go. It doesn't cost anything. And then if you really want to go deep or if you want to make sure you're doing the technique right, I really recommend you hire a summer Breath transformational coach or instructor near you and you can find them on our profile pages on, on the website sermonref.com okay, so there we go. One more to say. I think we've come to the other thing.

Yeah, other thing that is important for the app is that you will be able to be with instructors live. Mondays, Wednesdays and Friday we have live session with different instructors all over the world. So you can actually see the difference. We do summer breath in a very unique way depending on who we are. Right. And that is fun. So you will have live session with Instructors, the music, CO2 training, breath work training. So many. It's amazing. It's so much information that you can have for the app. And also we have a retreat coming up, Nira, in Austria.

Yes. So in Austria, imagine doing what we just did, but with the most epic high vibe group of amazing humans, which always is every year there's amazing people in Austria, in the mountains, in the Alps. Imagine doing that together. What we just did every day combined with sauna, with cold plunges, with hikes up the mountains, with amazing food. The food there is like off the charts and like really going deep on the knowledge as well, really understanding. And the whole protocol is actually based on our 21 day awakening journey, which is an amazing course you should all get, but that we do over this period of time together in Austria in a phenomenal place, amazing location. So if you want to post the links to that, be great. And Claudia, do you want to read out the dates?

It's 22nd August to 27th August and if you are an instructor and you want to be with Niraj itself, then we have a retreat in Ibiza and the first one is already sold out. We have a second date, 25 October to 1 November, but it will be in Ibiza and I have to say that is the best investment ever. Like the best investment is to go to these retreats. It's because it's not only beautiful places. You will be with amazing people. And you know what, when you, when you are gathering with high vibe people, believe me, it's like a seven days. Everyone is high. It's just incredible. It's like everyone is so high and you can bring a lot of, you know, creation into your life and inspiration to, to then go back to your home and really work on your dreams. So it's the best. I've been in Ibiza several times and I be with Niles as well. And it's incredible, super profound and deep way to really get you know better and get that fire within. So there you go. You have a lot of opportunities to be with the, with the Summer Breath tribe.

Yeah, just. So just scroll up. There's a few links there like you don't want to miss. There's the link to the Awakening retreat in Austria, which is 22nd to 27th of August. Then there's also a link to our instructor training. So if you want to become an instructor and you want to do it in person with me at my home in Ibiza. It's not actually in my home, but it's close to it.

It's almost.

Yeah, it pretty much is. I wish it was. Actually. It's the most amazing location. The villa that we do it at is off the charts. So that's 25th of October to 1st of November. Like it's the most breathtaking place I've been to. Okay, so there we go. Lots of amazing stuff.

There you go.

Yeah, both retreats are selling out actually pretty quick. So make sure you get the, the spots. You know, don't, don't wait because these go really fast. Yeah, we can't have too many people. We have a limit.

50% sold out already in Austria. So yeah, just need to, to take the decision today. And again, it's an amazing investment. It's the best that you can do for yourself. So put yourself first.

Right, Brilliant. Okay, any, any last questions? Any feedback on anything? Does anyone want to share how they feel.

Or anything? Anyone's got a crazy transformational story.

He's been down seminar breath for a while and wants to share their story.

We have. Ann, you can unmute if you want.

Okay.

I have two questions and I hope I will not take too much time. First of all, thank Claudia for the 21st, 21 journey. It's being an amazing journey so far. I'm in my second week and thank you so much. I can sleep for seven to nine hours, which is for somebody that has been sleep deprived for 12 years. I think this is a very good result.

Maybe it's too much, but I'm not feeling. I'm waking up full of energy. So I think my body needs this.

Okay, so this is with the award that I won two weeks ago. And now I go to the questions. I was curious if people that are taking psychiatry drugs can do soma breathing because some of them are highly sedated. And if you have any experience with.

This.

It'S very, very tricky to say because all of the drugs are different. Firstly, I'm just wondering, are you actually on your Camera. I can't. Can't see where you are.

No, no, I don't. I'm not on my camera. I cannot.

Okay. It's just audio. Okay, cool. So it's really hard one to. To actually to say, like, I. I can't really make that call. You'd have to speak through with a doctor about that because I don't know what medication it is. And, you know, so I'm speaking about.

Somebody that is taking like Xanax for depression and anxiety, usually not something very heavy.

Yeah. So that should be fine. That's fine. Family, that's good. That's fine.

But if some. If it's something more heavily, then I have to speak with the doctor. If there are.

I mean, yeah, because I don't know what the side effects are going to be. So, yeah, you have to speak to a doctor. If it's. If it's like common things like Xanax and, you know, things like that, antidepressants, that's fine. But anything that really messes with the head, like, you have to take professional advice to that.

Okay.

Okay. That was my question. Thank you so much and I appreciate the great work that you're doing.

Thank you very much.

Thank you.

Thank you, Ann. Much love to you.

All right, anyone else?

Okay, Karina, you can unmute.

Thank you. Hi, Claudia. Hi.

Too.

Thank you so very much for this today. I had to step away for about three weeks. The caregiving has been very overwhelming and draining. It's been a long period of time. And I actually started with you, Niraj, in 2020 and kept getting interference and more and more piled up on me. So it took its toll about three weeks. That's why you haven't seen me in the last three weeks. But it's interesting because when I was first working with you, I could actually hold my breath for two minutes. We got me to two minutes. It was fabulous. Now back down to about 30 seconds and back in that anxiety of the times, I almost drowned, which was three times in my life. That all comes back up again. But for some reason when I come in with you, that kind of goes away. And I think it's because I first started training with you and there's something that got programmed into me. So I'm very appreciative. I needed this more than one can say. And Claudia now is going to help me get back in gear into the master's program, which I need to move forward with it no matter what. And yeah, this. This just this one day, I went from a complete and Total attitude and nervous system change. So no matter what, every single time, it shows me how important this is. And of course I need to regulate myself again. But then I want to bring it to my students. I mean, that is the whole. The whole goal. So I just wanted to thank you. And just for anybody to know that really even one time will start to shift if you pay attention and feel yourself and when you stay consistent, which partially I did through this period of time, but not enough. It's just magical. So thank you. And I'm going to be shifting my teaching and my practice as I come through the program faster again because I put myself back to square one because I lost a lot of information and I'm going to be putting a lot more SOMA forward and the other things more in the back burner because I feel this is the most important thing that anybody can be self empowered with 100%. So thank you. I just want to send you guys some serious blessings.

Good job.

Well, it also shows that a lot of it's psychological. Right? So.

Oh yeah.

It's all in your mind. Like everyone can hold their breath to 2, 3 minutes if they relax into it. It's just about being relaxed. And also the breath pattern that we just did is a very relaxing one.

So yeah, it's a great one. It's an ease one. And I love the remembrance of just dance. Yeah, work your breath with just dance. And I miss the dance. So. So yes, it's. It's just amazing. So I'm immediately going to keep that routine as I move forward.

So thank you very much. And Claudia, you'll get my email and then we'll get myself straightened out and get back on boarding and get big setup and everything I need to do.

Good job.

Thank you very much.

Thank you, Karina. Okay, I think we got one more.

Yes. Gura. Gura.

Yes, thank you. I have a burning question can help me with. Niraj, I have been trying to understand for quite some time the difference between the retention on the exhalation versus the retention on the inhalation. So obviously I do understand that we are activating the parasympathetic versus the sympathetic. But can you talk to like a.

Little bit more what is happening in the body?

So the exhale hold with no air in the lungs is what gets you into intermittent hypoxia the best. Right. Because there's no air in the lungs, there's no oxygen. So that's also when you. When you stop your breath on the exhale, you expire. So it's like also the meditation switch, it takes you straight into the still state, the still zone. So that's what the exhale holds for the inhale hold. When you breathe in and hold, you send the.

You.

It's like you send the blood flow up to the brain. Okay, so that's for sending the energy up, you know, life force up to the brain. Right. What we're generating is life force. So all of the things I talked about, stem cells, anandamide, dopamine, oxytocin, serotonin, endorphins, dmt, the electricity, the energy, all of that is life force. Just call it prana life force. All right.

Thank you. Answer the question. Great. All right, I think that's it. If anyone, the one last person I can take. Otherwise I think it's been a great session.

Yes.

Amazing session. Thank you again for that and thank you for being with us guys on another Sunday. It's been amazing. Always learning, right. And remembering the, the essence of the breath and. And I can say that maybe a lot of people were like, yeah, I'm very sorry about that, that it couldn't. I wasn't able to.

Aware. I mean, I couldn't close your mics because we had an issue in the beginning of the session. But just be aware that you know, you will have intervention and noise in the world. So you need to learn how to meditate and breathe with a. Without. With that, for example. Right, with that. Because if not, you are not in life, like you cannot pretend to have silence all over to breathe. Right. Or to meditate or to connect with yourself. So sometimes that struggle of the noise. So how I can do that even when I have all that sound, all that noise, all that interaction around me and I can also be in a state of peace, peace of mind, right? So that is everyone's work in this world.

That's why, that's why, that's why Indians invented meditation. Because if you've seen the, the traffic in India, oh my God. All over, noise.

Non stop. So you have to.

It's like we have. When you have kids, when you have kids, like you are not going to meditate because you have kids all over, you know, screaming or laughing. Yeah. So again, thank you for being with us and I'm really grateful for all that beautiful energy. And thank you, Niraj for that beautiful session. And stay tuned for next week for the power hour where Nita is going to talk about this intermediate epoxy as well. So if you want to be in there, you need to be in the app, guys. Okay, so the app is the best to have to don't miss anything on the summer breath world and I will see you soon. Another Sunday. Much love to everyone. Iras, thank you again for the beautiful session. Go to your baby now and your wife and everyone. Have a beautiful Sunday. Much love from South America. Love you all. Peace, Peace. Bye.