Guided SOMA Breath Practice with Nigel McHollan | Breathe Together Sunday | 2026-10-18

by Niraj Naik, he's based in Ibiza. That's really cool 'cause they infuse incredible music with it. And the best alternative for the impact that you get from plant medicine today is breathwork.

Right.

Breathwork is crazy powerful. When you go into an altered state with breathwork, you get some of the same results as being on psilocybin. In fact, Cambridge University is doing a study on Soma breathwork right now, and they're seeing that it's beginning to produce some of the similar chemicals in the brain as plant medicine, but in a much safer way.

One or 2 times a month, I slip down into my sauna, I lay flat on my back, and I do an hour of what is called Soma breathwork. I learned it from a man named the Renegade Pharmacist. This morning's session was very powerful. All of these sessions are the deepest I ever go into consciousness, light, love, and wisdom from God in a completely drug-free type of situation. This is all based on using your breath to go very, very deep.

I'm a licensed psychologist and I'm board-certified in neurofeedback, which is basically monitoring brainwave activity. I came across your stuff and I was like, okay, this is awesome. Is there something consistent in the brain that looks similar to what's happening with psychedelics? Really wanted to look at a specific part of the brain called the default mode network. Yeah. And the default mode network is getting a lot of attention right now because what we understand its role to be, it's really kind of that the network in your brain that is creating your sense of who you are. It's kind of your— you can think of it almost as your ego, the brain's version of the ego. We're finding more and more that if somebody has a significant mental health concern, usually there's some issues with the default mode network, which makes sense. If you're thinking too much about yourself or how you relate to other people or to the world, probably going to make you anxious or depressed.

Mm-hmm.

And what's interesting, of course, is that with psychedelics, uh, that whole region basically goes offline. Uh, it shuts off. And so the way that a person normally thinks about themselves is basically interrupted. We kind of took that initial analysis of what was happening with the Soma breathwork and looked specifically at the default mode. Um, what we saw was a pattern that looks remarkably like what we see with the traditional psychedelics. There's other research showing that if somebody has a mystical experience on or off of a psychedelic, that is much more likely to have lasting effects, be more life-changing in a positive way.

Wait, what happened? Hello, the video is coming back in 5 seconds.

20 minutes of this was equivalent to the usage of psilocybin to treat depression.

Severe depression.

Severe depression. Now, psilocybin, I know, uh, in studies is 300% more effective than antidepressants.

So there we go.

So this is pretty freaking phenomenal.

This is a great alternative to psychedelics. So what we've just done is the biggest study on breathwork, like with this technique, this psychedelic technique, with Cambridge University. Okay, this is my Soma Breath Protocol, right, where step by step over, uh, 21 days— it's actually the same protocol we have in Breathwork for Life, uh, the Quest— is, um, step by step taking you to create the soma within. The soma within is a dose of— it literally stands for dose, D-O-S-E— dopamine, oxytocin, serotonin, endorphins And a cocktail of tryptamines.

What did Cambridge find about Soma?

What they found with our protocol was that as the dose increases over the 4-week period, they found a strong correlation that is in line with traditional psychedelics, right? And they also found that the blissfulness in our protocol is very, very clear. So not all psychedelics make you feel blissed out, like, ah, like just like orgasmic or blissed out, right? Some make you feel a little bit sick sometimes, right? Or troubled and nervous, even anxious. But with our technique, it made people go into bliss.

November of 2018, I was formally diagnosed with FSH muscular dystrophy. In May, I flew to Spain to see my grandson for the first time, 3-month-old baby. And well, my state of health was such that to hold the baby, I had to sit down and they had to put him on my arms. I couldn't stand up with the baby on my arms because I would have fallen. My son told me about the 21-day Soma Breath experience. I did almost the whole 21 days, and by November of 2019, I was back in Spain visiting my grandson again. And this time, I had no problem picking up my grandson. And my son was so amazed. He said, what happened? What did they change? And I said, well, it has to be the sauna breath because this is the only different thing that I have done. And 30 days later, amazingly, I was recovering some of my movements. I was able to walk barefoot, something that I couldn't have done in years. I decided to go back into swimming, and I could swim. When I went to the test, the doctor came to me and he said, well, you're not supposed to improve with this. Your muscles are not supposed to improve with this condition, but you're improving, so keep on doing what you're doing.

In 2021, I had a terrible breakdown. I've always been a very positive, motivated, and happy person, but after living many bad situations at the same time, I just couldn't handle it. And I suffered from anxiety, depression, and insomnia. I even started taking anxiolytics and sleeping pills. Then one day somebody sent me a Soma Breath meditation and I liked it very much. So I booked for the 21 Awakening Journey. I can't describe all the positive changes because I didn't believe in magic. But believe me, it was magic. I started to feel alive again. I started to have clarity in my life. I stopped taking pills and the best of all, I started to sleep well.

I am no longer on medication for asthma since I started SomaBra. And I was somebody who was hospitalized twice a year. And my fiancé, I've been asking him to participate and he is now getting taken off of blood pressure medication. So it definitely worked. I started Using my medication less to the point where I haven't used medication. I haven't been hospitalized for 4 years.

I suffered quite badly with epilepsy. And only after I started breathing, I realized that we shouldn't be breathing like this. I haven't had a seizure for about 2 years now. So I've come off my medication, but I just wanted to share how breathwork and everything you've taught has literally saved my life. When I did meet you, I was taking approximately, I think about 9 pills a day. I take 2 now.

I was literally gone at some point, and I was seeing like all these refractals and geometric patterns. I could feel myself becoming one, and I like lost track of my body, but I was like completely present. And then once that happened, I was, I was gone.

The, the clarity was incredible. That, and, and, uh, when, when you do actually reach that Connectedness is just overwhelming, that you just have such a positive feeling all around you. You know, it's not just you, you kind of feel it all around.

I can barely talk because I'm so calm. Well, apparently I held my breath 3 minutes something.

30.

3 minutes 30 seconds.

3 minutes 30, and the music's just there, and, um, I was in the space. I was in my spirit, if that makes sense.

In particular, being a physician, I'm really interested in the science. And so my wife and I have been searching the world with some of the top facilitators and instructors. We ended up discovering Niraj and Soma. Niraj really understands the science and thousands of years of not just the spirituality, but the technology that these yogis have utilized. And we're just beginning to reclaim this ancient old technology, these ways of reclaiming health, vitality, mentally, physically, spiritually, emotionally.

So this is Marisa Peer and I'm here in Ibiza with my friend Niraj who does breathwork. I've just done a retreat here. I'm going to ask Niraj some questions about breathwork because I'm a big fan of anything that can help us physically, mentally, emotionally maximize our health. So you're training people now to be breathwork practitioners. You're doing very, very well. It's a great name, by the way, Soma Breath. I love that.

Thank you. Thank you. So Soma Breath is really like I used to be a pharmacist.

You're also a great friend of Wim Hof, weren't you?

Yeah, and I, I did a lot of work with Wim Hof in the early days. I produced the soundtrack to the Wim Hof Method and things like that. But, but Soma Breath really is like my antidote to the pharmacy, pharmaceuticals.

Yeah.

Because I believe that we have all the medications we need already inside us.

Yeah.

And the breath is the doorway to opening them. So I wanted to make a really good education that will train not just medical professionals but therapists and yoga teachers and, and anyone really, any, anybody who's interested to really learn how the body works and how quickly you can take control of the inner, inner pharmacy with just simple breathing techniques.

Yeah.

Now the thing with these practices is they can be a little bit boring, right? So, and they can get monotonous. So to make it more sticky and more fun and engaging to do, because I need to do this for myself, I actually healed myself from a chronic illness when the medications didn't work. But I also knew that I need to do these things every day. And to make them more enjoyable, I put the music to it.

Yeah, to make it fun.

And the music makes it way more enjoyable and also has another dimension. Music is a therapy too.

Yeah, of course.

So, so we made this amazing system of Soma Breath, which is music-based, breath-based transformational tools, modalities, and we train our breath pharmacists, you know, our Soma Breath instructors and transformation coaches to deliver protocols to help people in various ways. Yeah. So it's like the new pharmacy.

The new pharmacy.

I like that.

Well, congratulations.

Welcome, community. Happy Sunday, everyone. I hope that you are doing great and fantastic. My name is Claudia.

Hello!

Just let's click some hearts in the room, in the icons. Let's feel the love. Let's feel the love, right? This is what it is. It is a space to feel love and to connect with love and to connect to each other, even though we are in different parts of the world, right? So let me know before we begin, please, where are you tuning from? Where are you coming from? I live in Chile, South America, in this beautiful part of the world. If my house is my home, here's where I live. So let me know where you where are you today? So we have Montana, Richmond. What else? What else? California, Holland, Austin, Texas, New Hampshire, Norway, Mexico. Hola, hola, Oscar. Hello, everyone from Bristol. We have people from Montreal, Ottawa, Querétaro. I know that you are in Querétaro, beautiful place in Mexico. Oklahoma, Munich, Germany, Washington, Arkansas. It's Arkansas, right? Or Arkansas? California, USA. Love it. I lived in San Diego when I was very young. for 1 year. Such an amazing time. I have so much fun. British Columbia, South Carolina, Grand Junction, Colorado, Michigan, Trinidad and Tobago, West Indies. Oh, London, Arkansas. Yeah, okay, thank you for that, Victoria. And we have Monica from the Philippines. Actually, she didn't— she didn't say anything, but yeah, she's in the Philippines. Sweden. I, I was in, um, oh, uh, what is the name of— oh my God, my mind, my brain fog now is like coming in. I'm 56, so sometimes it happens. It happens, the brain fog. Stockholm. I was in Stockholm a few years ago and I love it, love it, love it, love it. So welcome everyone to the Sunday, Sunday, Sunday session. Um, again, I will be your host today. My name is Claudia. I'm a Master Transformational Coach in Summable for almost 5 years, and I some Sundays host, some Sundays Piotr, my brother, hosts. So today you will be with me. I will be answering any question in the chat because today we have an incredible Master Transformational Coach who is going to guide us through the session. Before we start as well, people in YouTube, You can see the link of the Zoom in the comments, so you just can click there and be with us in the Zoom room. It will be much more fun if you come to us. So please just make you a part of the Zoom room and, and have fun in this incredible tribe and community. So let's see, how is the vibe? How are you feeling today from 0 to 10? 0 is just like, I just want to go and sleep. To tell that you are the most high vibe. So we have 8, we have 7. 7 again, 8, 7, oh, 3. I hope that that will change, Jacob. 8, 100, Dina, of course. 7, 7, 8, Nigel, amazing. Oh, Agatha, we need to change that. I think that today I'm a kind of 9. I'm super happy. It's a beautiful day. We have sun. Finally, we have sunshine. 7.5. So we kind of have everything. That's good because I hope that you will be feeling much better with a high vibe after the session. Also, I want to remind everyone who maybe are not going to be able to stay the whole session with us that the replays are in the Summer Breath app. You need to be a Summer Breath member or you need to download the Summer Breath app. Monica's sharing right now the link where you can get in, especially if you're new. And after this, I want to know who here is new. So just text new if you— this is the first time ever, first time in the community, first time in the group. Let's see, we have newbies. Always very nice to see our regulars like Barry, Tracy, Kadisa, Tommy, Dina. Of course, Christine is coming also, Stephen. So we have also people who are always with us every Sunday, and we have newbies. So welcome to the new people. Welcome to the tribe. And again, I will be with you guys in the chat just in case you have any questions. So we have a very interesting topic today. I think that this is something that I really, really enjoy, and it's always a surprise to me, and It's huge when you have the awareness that you are the responsible of your life and you are the responsible of, of what you live, your perceptions, right? So today we have an incredible instructor, Nigel, who is also a health and wellness coach. He's also a mentor in our program. So if you are navigating the course, maybe you have the opportunity to have Nigel as your mentor. Also, he is a retreat leader. He is all around the world doing retreats and also being part of the retreat leaders in Soma Breath. And this very important session, I think that— I hope that you will have that awareness on how important is your beliefs and your thoughts, right? That creates your fate. That if something really happens of that that you are just like, you don't have any responsibility about what happens in your life, and that you can create your fate, right? So Nigel, come into the room. Let's bring a huge applause to Nigel. Thank you for being with us. We are super excited to talk about this. I think it's something that for me was very, very explosive of becoming a Soma breath instructor is that I was really aware that the way that I think about my life, it can really change everything. And when you change your thoughts and you change the way that you perceive your fate, for me at least, was when my life was changing. So welcome, Nigel, and please guide through this incredible topic.

Thank you, Claudia. Welcome everyone to Sunday Breathe Together.

Great to be back, and I'm just going to go through the process we're going to do today, the step by step. So if you know this already, please just be patient. This is more for the new people who this is their first time. So it's going to run through that with you now. We're going to start off first of all with standing up. We're going to do a little bit of a standing kind of movement, kind of body activation thing. It's nothing too physical. It's sort of gentle movement just to wake up the body.

Before we then sit down on or lie down into our breathwork.

So that will take us about 5 minutes or so.

It's not really that much at all.

Okay, so after that, sitting down or lying down. So comfort is the key. If you can sit upright and that's not a problem for you, then please sit upright. Just watch that you got, you know, nothing around about you're gonna fall onto if you were to fall asleep or pass out. Unlikely you'll pass out, but just in case. If you're new, probably better that you lie down so you're not having to worry about your posture. But again, comfort is the key. So in summer breath, we do our first round. Our first phase is called rhythmic breathing. So we breathe in through our nose, we breathe out through our mouth. This is continuous. So inhale nose, exhale mouth. It's not big deep breaths, they're not forceful breaths, they're kind of fairly relaxed, subtle.

So you're trying to create this nice flow of air coming in and coming out.

Nose in, mouth out. Now, the amount of counting or seconds that we have for each breath is all in the music.

So you'll hear that, and I'll guide you through that every step of the way as well.

But for today, we're going to be breathing in for a count of 4 through our nose and breathing out for a count of 4 for the first 2 rounds. Then it goes on to an in for 2 and out for 2.

All right.

And again, you keep it nice and subtle. It doesn't have to be fast, doesn't have to be powerful. It's just working with this nice, relaxing, subtle breath.

Almost like you can hardly hear it. Yeah.

So it's 3 rounds we're doing this. But as I said there, first phase is rhythmic breathing for about 5 minutes or so, in through nose, out through the mouth. And then we go into what we call breath retentions. So our first breath retention, which is phase 2, is a breath retention when we breathe out and we hold our breath at a comfortable, what we call a comfortable exhalation. So all I'll tell you to do is take a full breath in. Maybe hang there for a second or two, and then we'll exhale and we'll let all the air come out to a comfortable exhalation. That doesn't mean if you're a beginner that you have to blow every single last drop of air out, but breathe out and then we hold our breath. And if you're sitting, feel free to nod your chin to your chest.

If you're lying down, just stay super relaxed. All right, take it nice and easy.

But at some point, again, if you're a beginner, you're going to feel that you have an urge to breathe that gets too strong. So Just pause that for a little bit longer, and then when you can't hold your breath any longer, what we do are these recovery sips or saving sips. And that looks like this.

It's a little sip into your nose, like a sniff, and then you breathe out, and then you return back into the hold.

You might take 2 or 3 of those depending on how good you are or how resilient you are to holding your breath, because that phase lasts for about a minute and a half, 2 minutes.

of breath retention on the exhale.

Now in the third phase, we do the opposite. We breathe in and we hold the inhale this time rather than letting go of it. Much shorter, 30 seconds or so. But as we're holding on to that inhale, our lungs are full.

We're going to relax our diaphragm, which is that kind of area just below your rib cage.

Relax your stomach muscles, relax everything else. But the one thing we want to be contracting are our pelvic floor muscles. So sphincter muscles, The ones you use to stop yourself from going to the toilet. You're going to squeeze those and you're going to pull them up so you feel like you're pulling something up through your spine.

And we actually take that feeling of pulling something up our spine and we send it up into the midbrain.

So you're actually charging yourself up there. And that holds us in this nice kind of euphoric state for about 30 seconds.

And then we just let that go.

And then it's returning to normal breathing. So again, it's guided. I will, I will take your hand through this journey.

So again, you just need to listen, tune into what I'm saying, and it'll all be fine. All right.

Nice. So breathwork is not for the retentions are not for everyone. If there are any of the following conditions that you have, then the retentions, those two exhale and inhale holds, are not for you. So I'm going to read them straight out from my phone here just so I don't forget anything. So we shouldn't do the retentions. Rhythmic breathing is fine. If you have, in the following cases, recent surgery, epilepsy, pregnancy in the third trimester, serious heart conditions like pacemaker, uncontrolled high blood pressure, or recent heart attacks. Everything else is considered safe, but remember, always practice and listen to your body.

So if you do feel out of balance or you're overwhelmed, you can just return back to whatever breath rhythm You prefer to kind of breathe to.

Okay, and that is us really. Hope you enjoy it. You're going to feel that nice effect of helping your nervous system really kind of relax into this breath. It's nice coherent breaths, so equal inhale, equal exhale. Just let that kind of wash over you, let it flow, and you'll really feel the benefit from that. All right. So let me just check my music and then we're ready to stand up. So whilst I'm doing that, everyone Get yourself up to standing, and if you can't stand, you can still easily do this sitting down.

It's not a problem to sit down to do this.

I will I will provide you with adaptations if you are sitting down.

All right. So you should all hear my music just kicking in in a few seconds. There we go.

So we're all standing up. I hope you all like my, my background, you know, clearly my, my studio. It's not AI at all. Okay, so we're just standing upright, we're getting this nice long elongated position. If you're sitting, it's totally fine to still have that feeling of just being upright, just being allowing yourself to kind of be a bit more aware of your posture. So first of all, just want you to be rolling your shoulders up and round and down. Really simple like that. Now we can match our breath to the movement.

Let's turn that down slightly.

So we can go inhale as the shoulders come up, we can go exhale as they come down. So we bring a bit more mindful of how we're breathing and how we're moving. So inhale up through the nose, exhale down. Now if you're breathing fast, you'll move fast, but I want you to breathe slowly and move slowly. And when you do that breath in through your nose, just think about that, that air when you breathe in entering into your abdomen, your belly, like you were blowing up a balloon in your stomach. Not up into the chest, but into the stomach, into the belly. This is what we call diaphragmatic. So let's go on, just move that a bit slower now.

So slower inhale, slower exhale.

Inhaling and exhaling.

We've got 3 more circles to do. See how slowly you can do those.

See how slowly You can breathe and move at the same time.

And then settle that down. I want you now to do hip circles. So I'm just moving my hips in a circle. If you're sitting down, just think about moving your upper body in a circular movement. If you're standing, it's hip circles. Again, in-breath and out-breath. They're not big circles, but areas around about the that we hold on to tension. So hips, pelvis, hip flexors— let them move. Just gentle movements. We're not triggering our stress response or a stress spike. We're just simply moving the pelvis, moving the hips. Again, you can match it to a breath. As you go forward, breathe in. As you come back, breathe out.

If you're breathing slowly, you'll move slowly.

So your breath is influencing the movement. Let's do one more that way. And I want you to change direction. So coming back the way, still with that subtle movement and that subtle breath.

Keep that going. In breath and out breath.

In breath and out breath.

Directing that breath into the belly, feeling the hips just gently moving around a nice circle. We've got 2 more circles to do. And bring it back to the middle. Now, next thing we're going to do is arms by your side. I want you to be rotating them open and rotating them closed. So just by your side like that. You can't quite see me doing that, but I'm going to rotate inwards so my palms face back the way as I breathe out, and breathe in as I open up my chest and my arms. Breathing out, rolling the arms in a way I kind of feel my chest closing, and breathing in, I'm opening out, feeling my chest expand. You can add on a bit of spinal movement with that, so you can kind of slightly flex your spine, nod your chin down. Breathe out, naturally compressing, and breathe in as you elongate. Feel the breath inside of you expanding. Exhale, slight rounding of the spine. Inhale, that opening.

Fully lifting up and exhaling.

Match the movement to the breath, match the speed. We've got 3 more movements. Exhale forward, inhale to open up. Exhale forward, bit of a flex in the spine. And inhale to open up.

One more time. And round. Good.

Now just give the body a bit of a shake. I want you also to do the same thing with your legs. Shake one leg out, shake one leg out, shake one leg. Let your hips kind of move a little Roll your neck and your shoulders. And one more movement, just one more.

It's a big circle.

So we're gonna breathe in as our arms come up. Enjoy that pause with a stretch and breathe out as the arms go down. We can let the spine hang. As you kind of hang the spine there. Now take your arms wide as you breathe in again. Breathing in. Again, enjoy a pause and a stretch to the spine. Breathe in, arms go up to the ceiling, and breathe out. Again, the arms come down. Let your spine hang. And again, breathing in as the arms go wide, expanding into the belly. Hold for a pause, hold for a stretch. Exhale, let your arms hang, your spine hang. We've got 2 more to do. Arms wide, breathe in.

Breathe in.

Hold for a stretch and exhale down for that little slump. As you hold, let your spine become heavy and hanging. One more time, the biggest circle. Really reach as wide as you can.

Stretch.

Maybe even reach up onto your toes and stretch. Try and touch the ceiling and then let it go with that slump and hang down. And again, shaking the legs out, the arms.

Letting your hips twist a little bit. Breathing in and breathing out.

Let's lift our shoulders up one last time.

Breathe in as they come up and allow them to sink down as you breathe out. And now you're ready to come back to your seated position or lying down and make yourself comfortable. So I invite you to find that comfortable position, sitting in an upright position or lying down in a place that you will not be disturbed.

And we simply just take a moment or a second to acknowledge that we have arrived here.

You changed your state, you changed your physiology by doing that little bit of movement. You're now ready to let the body rest and pay attention to your breath.

So we begin by bringing our attention and our awareness to the breath, a bit more focused like than we were when we're standing up.

So as you breathe in, feel the passage of that breath through your nose, expanding the belly, the ribs opening out like a fan. As you exhale, Everything gently comes back, ready for that next breath in. So the breath in, the breath out.

Follow the passage of that breath.

Are there any areas of the breath that you feel have their own little bits of resistance? As you exhale, can you feel your body soften? This is you acknowledging this moment, this breath awareness. This present moment awareness right here and right now. And ask yourself the question, how much of your life you are living today was consciously chosen by you? Once again, breathe in through your nose. Breathe out through your mouth. Let the dust settle. And how much of your life has been shaped by beliefs, emotions, and patterns? That were formed long before you were even aware of them. We often call it fate. Once again, take that breath in and breathe out. This is This is just who I am. This always happens to me. This is the life I've been given. Take that breath in through your nose again. Inflate the belly, the ribs. Feel that journey. Feel that And exhale. How did that breath feel? How did your body feel when you let the air escape? Perhaps fate is not something happening to you. Perhaps what you call fate is simply the repetition of what has been programmed into you, within you. Your beliefs influence your thoughts. Your thoughts influence your emotions. Your emotions influence your actions. And your actions, repeated over time, create your results. We can interrupt that cycle today, breathing together as one, the Soma community. Coming together for one breath together. And not by fighting the past, and not by rejecting who you have been, but by becoming conscious of what has been running automatically in the background. And again, another conscious breath in through your nose and out through the mouth. How does that breath feel? Take this moment to become conscious of what has been running automatically. Is there anything that is coming forward? Anything that's immediately obvious to you? Old patterns, belief systems. Perhaps there is an area of your body that you feel some visceral reaction, a tightening, a contracting. An area that you're drawn to. Your body can remember these moments. Those deep layers of tissue into the fascia that all start to tighten, that contract, fold together. Creating an area that is associated with that memory, with that pattern. When we observe these patterns, when we acknowledge these contractions and we can feel it, we can then heal it. And you can become no longer controlled by it. So breathe in once again into the belly, the ribs, and exhale. Maybe it's not an area of your body you're feeling, maybe it's a color that you're seeing. That best represents that feeling, that contraction, that tightness, that awareness. Because when unconsciousness becomes consciousness, choice becomes possible. Allow yourself this little moment of silence to reflect, to tap into that, to tune into that. Let the music and my voice dance around about you. Consider the life that exists round about you right now. Your relationships, your work, your health, your confidence, your habits, the opportunities that you seek and pursue, and the ones that you avoid. No need to judge, always observing.

There are clues in this current reality.

The results are there that often emerge. The actions emerge from beliefs, and beliefs Makes it even deeper. Perhaps you learned somewhere that you were not enough, that you were not loved, or that you were not safe. You never chosen to say those words. That old belief can quietly influence hundreds of your decisions. So as we get ready for the breath, Become curious, not to say what is wrong with you, but what have I been believing? Here we go, ready for the breath?

And— In, 2, 3, 4, out, 2, 3, 4. In, 2, 3, 4, out, 2, 3, 4. In, 2, 3, 4.

Beautiful rhythm.

In, 2, 3, 4.

Beautiful breath.

In, 2, 3, 4.

In and out. Connecting the breaths so they become one flowing movement.

3, 4, 5. 2, 3, 4. In, 2, 3, 4.

Let your breath, let your mind, let your body tune in and tap into that breath, to that rhythm. Let it carry you. Here there is no need to solve anything. Breath and observation.

Out, 2, 3, 4.

Simply notice what arises.

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

Any thoughts, any feelings, any memories, the familiar story. Let it emerge. Let it appear. Using your breath, we are witnessing the programming without becoming the programming. Breathing, observing awareness, becoming aware. You are becoming the choice. Each breath you decide. Through each breath, we can call in change. If your mind were to wander, allow it to come back, tuning into the rhythm instead. Music into the beat, the count, my voice.

3, 4, in, 2, 3, 4, out, 2, 3, 4, in, 2, 3, 4, out, 2, 3, 4, in, 2, 3, 4.

Smooth, subtle, silent. We are the breath. We're witnessing it, becoming the observer, not just of the program, but of the breath.

It's happening for itself.

We're getting ready for our first breath retention, but keep breathing, keep connecting.

Out, 2, 3, 4.

Right to the very last breath. So take that full breath in through the nose where you inflate your belly, your ribs, up into a little bit of the chest.

Breathe in and hold. Hold it for a second, then exhale.

Allow your breath to find its natural pause. We hold our breath, and here we go into our breath retention. And in this stillness, we hear those words: I am more than my past. I am more than I am not defined by old beliefs. And at any point, if you have that urge to breathe, if you're searching for that breath, then a quick sip of air in through your nose and breathe out. I have the courage to see myself clearly. Awareness gives me choice. I choose growth over familiarity. I am willing to step beyond my comfort zone. I am ready to discover what else is possible. Relax your diaphragm, relax your shoulders, the corners of your eyes, your jaw, your hands. You have 10 seconds remaining with this first breath retention. So if you're ready, take that full breath in now. Inflate the belly, the ribs. Breathe in. And And here we hold the inhale and we feel that expansion, we feel that growth, and we contract the mula bandha, the pelvic floor muscles, and we squeeze and we hold. Feel the energy building, drawing it upwards from the base of the body through the center, through the heart, up towards the mind. Rise above the old story, above the old identity, above the automatic pattern. And if you're ready, you can let go now with a, ah, and simply allow your breath to return to normal, its natural rhythm, its natural pace. In round 2, we questioned the old identity. We could step a bit deeper into that now. So I ask you to bring forward one limitation that's followed you through your life. Just one.

Something you have believed about yourself.

That I'm not capable. People like me don't succeed. I'll always mess things up. I'm difficult to love. It's safer not to try. I always look for other people's approval. Take a second to acknowledge that.

Is it actually true?

Instead of, does it feel true, or have I believed it for a long time? A belief repeated for 20 years is still a belief. A familiar identity is not necessarily your true identity.

But ask a different question.

Who would I be without this belief? How would you stand? How would you speak? What would you attempt?

Who would you become if you stopped organizing your life around this limitation?

Let the question remain open. No answer needed yet. We can breathe into this possibility. So inhale and exhale, and let's begin round 2. Here we go.

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

Once again, Connect with that rhythm. With each breath in, you expand and you create space. Each breath allows you to loosen the grip on what you thought you had to be. This is Watch your breath doing the magic that it does. You don't need to force identity away. Simply stop feeding it, breath by breath.

2, 3, 4, in. 2, 3, 4, out. 2, 3, 4, in. 2, 3, 4, out. 4, out, 2, 3, 4, in, 2, 3, 4, out, 2, 3, 4, in.

Your breath allows you to create space between you and the story that you've carried for so long. Who are you without that limitation? Who are you without that old story? Who are you without that old pattern?

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

I am not defined by old beliefs. So as you exhale, exhale those old beliefs.

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

I have the courage to see myself clearly. So inhale that courage. Awareness gives me choice to be aware of every breath. I choose growth over familiarity. So when you breathe in, Expand and grow and evolve into that new version of yourself.

The breath quickens.

I'm willing to step beyond my comfort zone. So have trust, breathe in that trust. Feel the level of vibrational energy increase with the faster rhythm. Become ready to discover what is possible. Move your body to that rhythm. As you inhale, arms can come up. As you exhale, let them sink back down, squeezing your pelvic floor on the inhale. And let it go on the exhale. You've got this. You are with the breath. Nothing else matters. Getting near the second breath retention. So deepen the breath these last few breaths. Feel that expansion.

Create space.

You can do this. So take your full breath in. Breathe in.

Inhale.

Hold for a second, and then exhale. And once again, enter into the stillness of this moment. I am enough. I am worthy of love. I am safe. Within myself. I trust my ability to grow. I choose courage over comfort. I choose possibility over familiarity. And if your mind is searching for the Take a breath in, the quick sip inhale, and breathe out. I release the need to repeat my past. I give myself full permission to evolve. I can choose differently. I can act differently. I can become differently. Step out that comfort zone as it protects the old identity. Go a little bit further with the breath retention. Step beyond where you've never gone before. Growth asks you to move beyond it. So roll your shoulders, swallow. You have 10 seconds remaining on this breath retention. You can do just that little bit extra. And in 3, 2, 1, take the full breath in from the belly to the ribs to the chest. Breathe in and hold. And squeeze and connect once again with that energy.

Gather it, draw it upwards.

Through the body, through the heart, towards the crown, rising beyond those limitations that you once accepted to elevate the emotion, to elevate the expectation. And if you're ready, then let go with an ah. The breath is free. Natural rhythm, natural breath. As we get ready for round 3, we go from fate to conscious creation. This is a place where there's nothing left to fix. No old identity you need to fight. This is simply a choice. Who are you choosing to become? Your future does not begin with the result. It begins with Identity. And that identity shapes your belief, and that belief influences your action, and action creates results. Don't be afraid of the future, but simply ask, what am I creating? Imagine the version of you who no longer waits for circumstances to give you permission. The version who trusts themself, who takes the opportunity, who has the difficult conversation, who begins, who steps forward, who chooses expansion even found familiarity Whispers, stay here. See that version of yourself. Hear that version of yourself. Feel that version. What color, what area of your body are you now tuning into? With the exhale, get ready to breathe in for round 3. Here we go.

In, 2, out, 2.

In with the squeeze. Out of the release. See, hear, feel that version of you. See, hear, feel how you speak in that new version. See, hear, feel how you move through the world. With each breath, we dissolve the old past to create a new future. This is a familiar possibility that's becoming available. Breathing in possibility and breathing out limitation. Engage the body, move with that breath. Lift your chest as you inhale, let it bend gently as you exhale. Move the arms, charm the snake side to side.

Yes.

I am the author of my life. I consciously choose my thoughts. I consciously choose my actions. I trust myself. I am capable.

I am worthy.

I am safe to grow. I step beyond what is familiar. Feel that vibration. Turn up the dial.

Make it bigger.

Make it brighter. Grab a hold of the corners of the screen that is.

Tap into your mind movie and make it bigger.

Stretch it out. Dynamic.

Colorful.

What can you hear? What can you see? What can you feel?

I choose expansion. I choose possibility.

I am creating a new direction now. Tapping into those areas that have been stagnant for too long. Way too long now.

Squeeze.

Release.

Squeeze.

Release.

Squeeze.

Let go.

Charge it up. Let's breathe.

Breathe in that new color and let go of the past. Breathe in that contraction and let it go as you exhale.

No more Need for that.

Last few breaths in and out. You're doing amazing.

You got this.

You're evolving.

You're transforming. You're becoming.

Now take that.

Deepest breath of this journey that you have taken so far. Breathe in fully. Squeeze, hold every muscle. Squeeze and contract. Hold it and then exhale and hold your breath. And remain in this silence, in this space. No worries about the future, no worries about the past, just this moment right now. Who you've become in these last few minutes. Hold your breath. You have 10 seconds remaining on this breath retention. In 3, 2, 1, take that full breath in. Breathe in, breathe in, breathe in.

And squeeze, hold, and elevate.

Elevate your state, elevate your vision, elevate the expectation you have for your own life. Feel the person you're becoming. Feel the courage, the openness, the freedom, the capacity to grow. Squeezing and connecting and directing and sending that message up and out. And away. And if you're ready to let go, then just let it go. Ah, and let your breath be free. If you wish to, you can wrap your arms around you, give yourself a hug, and say these words to yourself: I see you. I feel you. I am connected to you. I forgive myself. I forgive you. I'm learning to love myself so I can help others. I'm opening up my heart so I can feel again. This is your time to grow. This is your time to evolve. So just have these last few minutes to yourself. Stay with your arms wrapped around or just rest them down by your side and just immerse yourself in this space. From awareness, from intention, from choice. You are no longer simply observing the direction of your life. You are participating in its full creation. The unconscious becomes the conscious. The pattern becomes a choice. The observer becomes the author. From fate to freedom. We become one. Slowly, with the awareness, with the awareness that something has changed by wiggling your fingers, your toes, your ankles, your wrist. The new version of you has evolved. Step into that. And when you open your eyes to this new reality of yours, Do so at your own moment, your own time. Stretch a little bit, reach your arms up, whatever feels right for you. Thank you once again for being here. This has been Summer Breath Breathe Together Sunday. It's myself, Nigel McCollum, Claudia Solis, and Monica Ware. Again, thank you for taking part, and we are here for any comments, any feedback, any questions. If you want to stay in this space and just simply be, that is also absolutely fine as well. Take all the time you need.

We have already, wow, Nigel in the chat. That was incredible.

Bomb.

Thank you, Nigel. Amazing. This was fabulous. Thank you, Nigel. You are amazing, Nigel. Yes, he is super amazing. Wonderful again, says Christine. Thank you so much. I love the music you choose and the meditation. Thank you, thank you. Fabulous. Lovely voice. If anyone wants to share something live, just click in the hand icon you have in the bar there where you have reaction. You have a hand just in case you want to say something to Nigel in person. You want to share something or ask anything, please just click that hand reaction. So we have Adele. Let me just put Adele. Hello!

Hi everybody. Claudia, Somis, and Nigel, what a lovely, lovely time to spend together here this morning. Very frosty here in Canada today, so this was some nice warmth. And yeah, I thought it was a very profound session with allowing lots of space For, I don't know, enhancing how we heal and how we feel and what we know and where we can go. And opening up a lot of possibility. And plus the calming aspect of it and creating energy. It was just all-encompassing. So I thank you very much, everybody.

Thank you, Adele.

Thank you, Adele.

Thank you very much for that beautiful sharing. And of course, we have our regular beautiful soul here, uh, Diana. Diana, nice to see you, always here. Oh, I think, I think she's froze. Now, now we can see you, Diana. Hi. Thank you for being here with us. We love you. Yes, we can feel your energy. Thank you, darling. Thank you for that, for always being with us. We have more people say in the chat, this was amazing. Thank you so much. It's truly helped me see the true me in my divine light and shed the old hurts that have blocked me. Much love. I don't have enough words to express my gratitude. I love you, brother. Anand. Hello, Anand. Beautiful journey. Yes, everyone is just like really loving. That was amazing. Thanks very much. Love the journey. I really clicked with line of server to author and also love the hug at the end. Yes. So everyone is really loving Nigel as usual. Your sessions are so powerful and incredible, deep. Thank you for this beautiful journey. Remember, guys, if you want to revisit, if you want to see the replay, if you want to— I will recommend to do this session more times. Just repeat, repeat, because this is very important. I will say hypnosis information for you guys. So remember that you need to be— you need to have the app and be an app member so you can revisit Nigel's session, this one, and so many others that Nigel has in the app. Um, any questions before— any questions? No. Anything to say before we go, Nigel? One thing important, where people can find you if some people wants to work with you in a one-on-one base or have a consultation with you. Where people can find you? Do you have a social media, Instagram, or anything that you may want to share with us?

Usually Instagram, although my name that is down in the on the screen there, that is my Instagram handle.

But also got a website, nigelmccollum.co.uk, or even through the Summer Breath channel as well. Yeah, if there's any questions or any feedback, please reach out.

Yeah.

So we have one here. Is this a recurring thing? Yes, for the newbies, newbies, please let us know how you feel. It is a regular thing, Sage. We do this every Sunday with different instructors. So please make sure that you join us every Sunday again, where you will meet other instructors as well. Okay, so how can I breathe properly if I am crying? What do you say about that, Nigel? We just breathe with a cry.

Well, don't lie down when you're crying because it tends to fall out your eyes and into your ears and gets really uncomfortable.

Just have just have tissues handy.

That's that's easiest.

Yes, yes, yes. Nigel, you are in the flow. Thank you so much for guiding us. Thank you for helping me release very deep pain. This was so searching. Much love. I feel free to be myself. Beautiful. Yeah, yeah. Okay. So thank you, Nigel Miguel, again for this. incredible session. And guys, thank you for being with us again in this Sunday session. Sending you a lot of love, love, love to everyone. And thank you to Monica to always be here supporting us in the backstage. And we will see you next Sunday. Remember that again, please download the app if you want to revisit this session, if you want to be with Nigel more. because he does more sessions in the app, and there's where you can actually reach him out as well if you want to work with him, or find it on Instagram as well. Thank you everyone, beautiful community. Again, thank you, Nigel. Last words before we go, some recommendations about what we do after this session?

Just a big thank you to everyone for being here again, and, you know, resonate with what I said there about You know, you don't have to be the programming. You can choose to be out with that.

So let that kind of wash all over you for the next next two days.

Sometimes it doesn't come immediately to you. It's another day or a couple days later that you get this kind of aha moment or something comes forward. So just be with it. Yeah, but again, thank you for being here.

Okidoki. Thank you for this incredible session. And in my name as a host, goodbye, guys. Thank you very much for being with us again in this Sunday session. Breathe, okay? And the new people, we see you next Sunday. It's a regular thing to be with us every Sunday, so stay tuned. And Monica's already sharing Nigel's Instagram.