Elevate Your Every Day: Steven Whitney's Breathwork Session for Mind, Body, and Soul

Hello and welcome to this video this video i want to talk to you about soma breath daily dose breathwork routine this is a phenomenal combination of pranayams and this has been pieced together to be just an amazing daily breathwork routine for optimizing your physical mental even emotional health so allow me to explain so you're going to start with a two four breathing rhythm okay you'll breathe in for a count of two out out through your mouth for a count of four always in through the nose and out through the mouth smooth on your inhale relax on your exhale the important thing is that you connect the inhale to the exhale there's no pause or break okay always make sure you're breathing into your belly first okay so there's huge benefits to this so when you're breathing in a two four rhythm you're extending your exhale when you extend your exhale you lower your heart rate slightly you lower your blood pressure slightly and you begin to activate more of your parasympathetic nervous system and in the lives that most of us are living in on a daily basis we're basically swimming in a sea of stress hormones so having a two four breathing practice is going to be really important for keeping yourself aligned balanced calm and mega focused so you'll do this for about five minutes this two four rhythmical breathing okay at the end of that you'll hear a cue in the meditation to take a full breath in.

And then a full breath out.

And it's here that you remove all the air from your lungs okay make a little s sound at the end of your exhale this will help remove any remaining air okay so.

And hold hold with no air in the lungs and the important thing here is that you hold your breath out for as long as you possibly can this is called nashisha or shaka kumbhaka breath retention now you're actually lowering the oxygen levels in your bloodstream you're going to begin to rise the co two levels and this has an amazing effect over your physiology from dilating your blood vessels to training your body to actually having less oxygen therefore it adapts is forced to adapt to use less oxygen therefore relieving oxidative stress and you're actually your body will learn how to produce energy more efficiently okay so hold your breath out for as long as you can override that urge to breathe that panic sensation and then the little bio hack here is to take a booster breath okay what's a booster breath it's a short short inhale and then followed by a full exhale and a hold so you're holding your breath out can't hold it out any longer take a short inhale.

And exhale fully again and hold this is going to allow you to drop and stay in this low oxygen environment this intermittent hypoxia we want to be in this state for around two possibly even three minutes to really reap some of the elevated peak experiences to the physiology okay so this a little biohacking tool okay after you've done your booster breath and you can't hold your breath out for any longer then you're going to take a deep breath in fully in.

And hold you're going to lock your pelvic floor muscle or your mula banda this is an energy lock a banda lock okay this is locking the muscle that you would use to like hold in your urine okay so you'll pull up on that lock that muscle and this is going to rise the energy up so this is going to increase blood flow oxygen nutrients to your brain activating your pineal gland giving your brain the proper nutrients it needs to thrive and survive and it's also going to give you a rush of good feelings a burst of energy and really the stimulation of your sympathetic nervous system but with consciousness conscious awareness you're doing this with control absolutely amazing you hold your breath in in for around thirty seconds maybe a minute or until instructed in the breathwork meditation and then you'll exhale let out a long tone.

And then return back to your normal breathing the second round there's two rounds the second round is going to be a four four breathing rhythm and four four breathing in soma breath is really an amazing way to create coherence so each time you breathe you are influencing a heartbeat or a heart rhythm when we can get our heart rhythms into coherence the distance between each heartbeat then this has been shown to lead to like elevated feelings of joy happiness excitement love connection incoherent heart rhythms have been shown to lead to incoherent thoughts feelings and emotions like anger worry and doubt so one way to balance our nervous system and elevate our feelings emotions thoughts is to breathe in a consistent rhythm the same in as out we call this a four four breathing rhythm so you'll breathe in for a count of four you'll be instructed in the breathwork meditation and you'll breathe out for the count of four remember smooth on the inhale relax on the exhale connecting the inhales and exhales smooth connected rhythmical breathing okay again breathing into your belly bend your chest and then exhale and relax okay you'll do this duration for around four to five minutes and then again you'll be cued to take a deep breath in a full breath out to hold for as long as you can followed by a little booster breath when you can't hold it out any longer.

Hold can't hold it out any longer taking a deep breath in and hold.

Locking the mulabanda rising up the energy enjoying this rush of good feelings increase in energy levels and then letting out a long tone after you've held your breath out or held your breath in and then you'll just return back to your normal breathing so i hope you guys enjoyed this video if you and i hope you enjoy the soma breath daily dose breathwork routine meditation it's phenomenal and it's an incredible routine to practice each and every day you're going to feel amazing i know i do so from my heart to yours i hope you enjoy i'll see you guys in the next video.

Welcome to this daily dose breathwork meditation sit down in a comfortable sitting position with your back straight close your eyes and begin to relax.

Remember smooth on your inhale and relaxed on your exhale breathe smarter not harder.

Now let's begin to breathe.

In a rhythm.

In two out two three four in two out two three.

These are moments to recharge out two.

Three four in two out two three four in two out two three four.

Eight what are you recharging to do.

Two three four in two out two three four breathe this 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 out two three four in two out two three four in two out two three four in two out two out three four 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 out two three four becoming focused energized relaxed 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 out two three four 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 out two three four in two out two three four in two.

Out two becoming recharged with each inhale.

And exhale two three four in two out two three four in two out two three four in two out two three four in the two out two three four in two out two three four in two out two three four e two out two three four e two out two three four in two out two three four in two out two three four in two out two.

Three feel this rush of energy begin to start to build inside of you.

Three fold in two out two three fold in two out two three four in two out two three four in two out two three four in the 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 out two three.

Four now take a deep breath in fully in.

And fully out.

Make that sound at the end to remove any remaining air and hold.

As you fall to a still and sacred place inside.

Of yourself.

As you begin to take your power power back.

Feeling the increase.

In energy vitality inspiration to go after the things that you truly want.

Override that urge to breathe go deeper.

If.

You can't hold your breath out for any longer just take a short sip of air and exhale fully again.

And hold.

Going deep into the very core of your being.

Tuning into the things and you want that make you happy and the energy to go after them.

Can'T hold your breath out for any longer when you're ready then take a look deep breath in fully in.

And hold.

Mock your mulabandha and begin rising up this energy rising up this motivation and drive.

Feel the rush of energy move through your body.

Keep rising up this energy as you begin to expand and grow tuning in to the feelings sensations that are moving through you.

And.

Now exhale and relax.

Take another deep breath in and exhale a long extended.

Tone.

And return back to your normal.

Breathing.

In two three four out two three four in the two three four out two three four in two three.

Four out breathing in a new mindset.

In two three four out two three in two three four out two three four in two three four out two three four in two three four out two three four in two three four out two three two.

Four.

Two three four.

Breathing out any worries or stress.

Four out two three knowing that you.

Can do any three four out two four in two three four out two three four in two three four out two three four in two three four out two out three four in two three four out two three.

Four out two three four in two three four out two three four in two three four out two three four in two three four out two three.

Four.

Two three four.

Two three four stress no longer affects you and therefore it no longer exists.

Three.

Four.

To.

To feel the recharging feeling come washing over.

As.

You begin to feel the preparation to propel yourself into the reality that you truly.

Three four out two three.

Four out two three.

Four.

Now take a deep breath in.

And a full breath.

Out.

Remove all the air from your lungs make a sound at the end and hold with no air in your.

Lungs.

Begin to relax every muscle in.

Your body.

As you surrender to this moment and tune in to your inner.

Power.

Strength that lies inside of you the confidence the direction the knowing that you are exactly where you need to.

Be.

Override that urge to breathe go deeper go farther.

And if you need to just take that short sip of air and exhale fully again and hold.

Exploring all of your gifts talents and strengths that live inside of you.

Provide.

That urge to breathe you can do.

This.

And if you can't hold your breath out for any longer when you're ready and take a deep breath in fully in.

And hold.

Lock your mulabanda begin rising up this energy rising up.

Your power sash of energy energy confidence.

And internal power come washing over you.

Yes keep rising up the center of you sharing it with every cell in.

Your.

Remembering who you truly are and how powerful and capable you truly are.

Now exhale.

Take a deep breath in.

Let out a tone.

Another deep breath.

In.

Just return back to your normal breathing.

Sam.