SOMA Breath Presence Journey with Brook Avsar

So I am super excited to practice presence with you. You know, I also see presence as a practice, as a choice. So thank you all for choosing to be here, choosing yourself, choosing to be present in this call. I really appreciate each of you.

Brooke, you gave me a little challenge before the call. And when it comes to sharing some of the contraindications, since I'm an instructor in training, I was going to go ahead and share those, and you can tell me if I've done a good job.

I'm sure you will. Go ahead.

For everybody here, you're about to go and experience a Soma Breath journey. And during this, there are some phases where you will be doing breath retention, both on an exhaled state and an inhaled state. And what I'd like to advise is for anybody in later stages of pregnancy, anybody with existing medical conditions or severe breathing issues, Know that these breath retentions, although in a healthy normal state, will bring a lot of benefits and will encourage you to hold and retain your breath as long as it's comfortably possible. But if for any reason you have concerns around doing breath retentions, know that you can continue doing the breathwork sessions while just breathing in rhythm and smooth rhythmical breathing in through the nose, out through the mouth, and you'll be able to breathe through the belly in the process. So if you have any concerns around your breath retentions, know that you can just continue breathing in the rhythm throughout these retention phases if you have any of those Brooke, how did I do?

Very good. Yeah, also I just want to add that, guys, listen to your body. Yeah, your somatic intelligence. There will— I'll give you a few tips and information about what you're about to do because there's a lot of new people, right? The newcomers, you're all welcome. You're about to experience something quite powerful. You know, you will discover the power of your breath and with specific Soma breath techniques and music being a big part of it, right? So basically there is a count in the music, so we will be rhythmically breathing. So you will hear the count, inhaling to the 4, exhaling to the 4 for the first round, for example. Then count will change, but don't worry, I'll be guiding you the whole way through. So if you miss the rhythm, You know, a little bit, or if at any point it became too intense for you, you can simply go back to your natural breath and pick up the rhythm again when you can. Okay, so this is your experience. The number one rule is to have fun, right? And yeah, I just wanted to add that if at any point it becomes intense, please feel free to go back to your natural breath and And come back again to the rhythmic breath. The journey I designed for today is quite a relaxing one, but it goes faster towards the end. Okay, so the last round will be a little bit faster rhythm. Again, listen to your body, go for it. It will make you feel high on your own supply. But yeah, how you feel, how you—

I'm ready.

How far you want to take your practice is totally up to you. I am your guide today. For the breath holds, as Jason mentioned, after each phase of rhythmic breath, I'll be guiding you to breath retention phase. Okay? It's important on the exhale holds, I would love everybody to give it your best shot, your absolute maximum. When you're holding your breath. All right, so at that phase, it's very natural that you will want to breathe, right? Because your system isn't used to not breathing. So there's a little tip for you there. You can take a quick sip of air, exhale, and hold again until I guide you. I take you out of that breath hold. So it's really— I don't want to talk about too much about the technique. It's the rhythmic Right? It's the breath holds, the sip of air, the recovery breaths, as many as you want, but really pushing past the comfort zone in the breath holds. As I'm guiding, I'll introduce some advanced techniques. I don't want to, you know, put you too much in your left brain and give you tasks to follow already because I'm your guide. I'll guide you, but there's some advanced techniques we will use. We call it the bliss pose.

Thump.

You know, if everybody knows what pelvic floor muscles are, give me a thumbs up. So because we'll be using the pelvic muscles during the rhythmic breath phase, but I will actually guide you through that, okay? And for those, again, first time experiencing Soma Breath, it's good to know that you'll be breathing into your nose, out to your mouth.

Yeah.

It's smooth, connected breaths. So there's no tension whatsoever in the rhythmic breath phase and even in the breath holds. So your breath is like an ocean wave. It's super relaxed and continues, right? And we'll be paying attention to diaphragmatic breathing. A lot of us are chest breathers. That's actually stressful breathing, right? And like, think about it, all your life you breathe in a certain way. So we don't expect it to switch in like in 5 minutes. It takes some practice. But if you can just bring awareness that you, when you breathe nasal breath anyway, you will be using your diaphragm. So just check that your breath is actually expanding in your belly towards your back. There's something we can bring awareness to. In your daily life as well, nasal breathing and diaphragmatic breath is really good for us. It activates actually the rest and digest response of our autonomic nervous system. So these are pretty much the information and tips I can give you about technique, about the session. But do you have any questions?

There's a couple I'll bring up is how long is the actual breath session once we get started?

Well, we'll start with a dance. So that's like 6 minutes. The best way to become present is to drop into the body. Yeah. Switch from that mind to come into the body-mind. So we will actually activate the soma. Soma means body in Greek. So we will have a little dance-off and then we will— my set is 36 minutes to be precise, right? And then we will, obviously I'll bring you back. I'll chat to you if you have any questions, comments afterwards. But I think Jason's estimation for the time is accurate. We'll be done within about—

45 minutes.

An hour time, I guess.

We had Duarte asking about the fact that they have eaten not too long ago. Is there any special advice?

I mean, if the thing is, if you don't feel too full, like it doesn't affect your breathing, that's okay. It's— I don't suggest eating before you do any breathing practice because it's more challenging for the body, but it's okay if you've eaten, you know, Just again, just listen to your experience, listen to your body. If at any point it becomes too much, you know, doing the rhythmic breath, you can just go back to your natural breath and pick up with the rhythm again. And you can go easy with the breath holds. You know, I'll be guiding you, I'll say, push past your comfort zone, keep holding your breath. But yeah, you don't have to. So listen to your body.

All right, I have a piece of advice for Steve, is that you should not be doing this breathwork or dancing while you're driving your car. And so I would suggest one of two things. One, pull over and do the breathwork, and if you want to step out of your car and dance, I'll leave that up to you. Or second, it might be best to experience this through the replay. Uh, you should have your eyes on the road and focused on your driving, not any distractions. And especially not doing breath retentions while you are driving, as tempting as it can be. So that is one. Maggie had a quick question around, okay, we know when we're on a full exhale, if I'm pushing past my comfort zone, but if I do need, I can do that and I can extend that retention a little more.

Exactly.

If I'm on the third phase when we're doing a deep inhale, And we're holding on an inhale, and let's say I can't hold it for the length of time, what do I do?

I mean, you, you can actually let go, exhale, but I'll be— I'll hopefully be timing it well so we will exhale altogether. You know, I won't keep you too long in the in-breath hold. Um, but I tend to give this, all this info and guidance as I'm guiding because a lot of new people is A lot of information to remember, but you have an idea about the technique now. Yeah, rhythmic breathing, out-breath retention. I'll take you out of that exhale and hold, then we will inhale and hold, and there's a couple of tricks. There is little energy activations that I'm gonna guide you to do. Okay? So yeah, let's keep the magic there and— Yeah, you just go for it and see how it feels in your body. Newcomers, I'm so excited for you. Do you know the first time I tried Summer Breath, I was absolutely like, wow, what is this? I didn't even know what breathwork is. Yeah, I fell in love with the music. I felt so high, you know. I still like getting high. But on things that makes me feel great about my body, about my health, about my mind, you know, serves my purpose rather than stuff that gets me high that, you know, really doesn't serve me. So I'm really excited for you guys. If it's your first time, go for it and just— Listen to the guidance. And yeah, hopefully it'll be an amazing experience for you as well, because I got hooked on the first time and I started practicing it every day, literally by myself. And then I started dragging people in to do it with me. I'm like, oh my God, you have to experience this. And then, you know, I used to just force my friends, family to do it with me. And then I did the 21-day awakening. our flagship course of Summer Breath, then that was a game changer. I was like, right, I cannot go back to the life that has been eating me from inside and really preventing me from my highest self-expression. So I said, okay, I'm gonna find a way to teach this to the world, to tell people how amazing they can feel by just breathing alone to this extraordinarily Amazing music. And here I am, you know, here I am, like, teaching breathwork globally, witnessing instructors in these 2-day trainings we do, city trainings. There's a few of them coming up if any of you are interested. Witnessing them stepping into their power, you know, them now guiding others. And that's the pebble effect. They It expands, doesn't it? Just when somebody starts connecting with their breath, starts that breath awareness journey, because it all starts with awareness, like life cannot be the same in the most positive way. There's awareness, it spreads onto the other areas of your life, you know, awareness in all areas. So yeah, I'm super excited and— Thank you. I can't wait to get started. Are we all good? Can we maybe test the music and start? And I just keep seeing your faces, like all of my somis. I saw Kelly, Andrea as well from London Level 1 trainings. I'm seeing my somis. I see Renata. It's so good, guys. It's amazing. You know, I'm still on all the WhatsApp groups of the retreats and trainings we do. And this tribe is honestly extraordinary. Just so lovely seeing you step into your power and take this practice, take it further, you know, to your clients. And then they take it to their workplaces, they take it to their family homes. That's the pebble effect. That's the, you know, more harmonious people. People living in harmony, connected to their breath, if they're feeling peace inside, you know, they're gonna reflect that peace outside, won't they? So yeah, very powerful tool to use to connect us. So let's breathe together, but after dance. Can we start?

Go for it!

Yay!

Shall we check the The sound first. You guys want to dance? Who wants to dance? Put it in the chat. Say, yeah, I want to dance. Right. Do you hear this?

Yes, we do.

You hear it?

I did. Now you pause it.

Yeah, I paused it, but is it loud enough?

I think so.

Yes, dance!

Yay!

It's loud enough? Yeah, it's quite loud on my end.

Yep, it's working.

Okay, cool. Everybody, please, can you put your cameras on and stand up? Because I want to see you dancing. Let's groove and dance together. First, I just want to tell you, when you stand up, We first start with the little shake, yeah? It's really amazing to release tension in the body. So when you stand up— sorry— on your feet, so you basically feel your body weight on your feet, right? And you start shaking gently, like that vibration coming from the bottom of your sole to the upper body. So, and we intensify it, we increase the shake. You know them power plates? Everyone remembers power plates? The ones that you, you just stand on it and they start to vibrate, like as if you're on one of them. Okay, and then we're just gonna dance.

Yay!

All right, everybody ready? Okay, imagine yourself on that vibrational panel. And start shaking. You can close your eyes if you want. Relax the hands, the arms, and shake, shake, shake, vibrate.

Shake, shake.

Increase the intensity of your shake. Relax the arms, the legs. Yeah, as if you can't control them. Let them be free.

Shake.

Yay, Sarah!

Thank you.

Guys, you ready? We're gonna take it up a notch. Now let's take a deep breath in, deep breath in. Hold, hold your breath. Feel your power, feel your frequency. And exhale.

Ahhhh! Exhale.

Yes, feel that heartbeat. Ready to take it up a notch? Are you ready to go?

Crazy jump! David, hello!

My sommies! Oh yeah, Brandon, I like your moves. Shake, shake, shake, vibrate.

Woo!

You guys look amazing! Let's take a deep breath in, deep breath in. Hold your breath, squeeze your pelvic muscles. Feel the energy vibrating, pulsating through the soma.

Keep holding. Ready, sit, release.

Great, release and shake.

Tiffany!

Last 40 seconds, let's breathe in a rhythm.

Ha, ha, ha.

Inhale, exhale, inhale, exhale. Squeeze pelvic on the inhale and let go. Squeeze, exhale. Together, guys, when I say one big collective inhale, you're ready. 3, 2, 1. One inhale. Hold your breath. Squeeze pelvic floor muscles. Connect to each other's heartbeat, each other's love. Let's thrive. And exhale. Okay, how is everyone? How is the vibe now? More high vibe. Are you more high vibe? If that's your morning, that's how you start your day. If it's your afternoon, it's like a little boost of energy, shot of coffee or whatever. If it's your evening, it's maybe something left there for you to release. Good. Raise your level of vibrational energy. Everyone knows newcomers. So the L O V E at Summerbread Language stands for level of vibrational energy, right? And everything we create in life is through that vibration that we feel in our body. So this is how we increase the level of vibrational energy, right? Okay, this is the time if you want to just get some water, a quick bathroom if you need to. Otherwise, we're gonna be breathing for the next 40 minutes. Yeah, dancing and breathwork together. We call it breath rave. So Niraj, it was incredible at Mindvalley. Everyone was breathing and dancing together. And you know our famous Summer Breath anthem, I love my life. What? I love my life. So, and people without Niraj saying it in any parties, people were going for it themselves. It became such a movement, you know, that people really enjoy because it works. It gets your energy going, it raises your vibration. So it's super powerful, breathing and dancing together.

Yeah.

Everyone ready? I'll have some water.

Cool.

You can practice this lying down, your back straight, or you can sit up, again, your back straight, okay? Comfort is key. Supercharge, supercharge, my clients love this. Best part of my sessions, gets everyone at the same point ready for the breathwork. Beautiful. Yes, preparing the soma, the vessel for the breath. Oh, you hear people talking in the background? I don't hear anyone talking. I think everyone's muted.

No, it's basically in the background of your conference room. I do hear a bit of background noise. As soon as it gets started, I think Background noise cancelling soon will kick in, and we should be okay.

I am at a resort in the conference room, so and it's yeah. Okay, I'll start the music. Ready? Okay, everybody. Take a comfortable position. If you're lying down, uncross your legs, put your arms by your side, and just connect with your breath. Bring your awareness to any sound you can hear. Let the music enter you. Let your breath do what it's supposed to do at this moment. You're not trying to control anything. You're simply arriving to this present moment, and you're allowing the mind to finish the last thought. And maybe you put your thoughts asleep. And just simply connecting with the sound and with my voice will be your guide in this journey. You trust my voice. My voice will keep you safe. In this moment, you close the door to the external world and you greet yourself with curiosity, with that full presence, like you hold space for yourself. What is being present?

Mean to you?

Does it mean being completely zen and relaxed, or does it mean you can sit with yourself, you can welcome any emotions, any sense Does it mean you don't leave yourself when something a little challenging comes up? When you connect, you allow whatever there is To express itself, whatever emotion, thought. Yeah, does presence mean not leaving your body, not abandoning yourself, to sit with a challenging emotion, to embrace a joyous moment? To allow space, to recognize the magnificence of this journey called life. To allow sensations, whatever you may be hearing right now, Maybe there is a certain taste you can taste in your mouth. Maybe there is a breeze on your skin. You recognize the temperature of the room. Maybe you bring your attention to your fingertips, the parts of your body. So we're gonna take this presence to every breath. We take in the rhythmical breathing phase, we're gonna come closer to ourselves to truly connect to the heart. So we are switching from the rational mind to the mystical concept of the heart.

With each breath.

And if presence, if this moment has a color for you, allow that color to come forward, the first color in your mind, as we will breathe this color each beat. Inhaling through the nose, exhaling through the mouth. Your breath is It's like an ocean wave.

Allow the breath to bring you closer. To yourself.

Inhaling through the nose, belly expanding. Exhaling, letting go any expectation.

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

This is the space that you create for yourself. Ceremony of the breath, of presence.

Allow the sensations to—

4.

Allow the sensations to— 2, 3, 4. Allow the sensations to— 2, 3, 4. Allow the sensations to— 2, 3, 4. Allow the sensations to— 2, 3, 4. Allow the sensations to— 2, 3, 4. Allow the sensations to— 2, 3, 4. Allow the sensations to— 2, 3, 4. Allow the sensations to— 2, 3, 4. Allow the sensations to— 2, 3, 4. Allow the sensations to— 2, 3, 4. Allow the sensations to— 2, 3, 4. Allow the sensations to— 2, 3, 4. Allow the sensations to— 2, 3, 4. Allow the sensations to— 2, 3, 4. Allow the sensations to— 2, 3, 4. Allow the sensations to— 2, 3, 4. Allow the sensations to— 2, 3, 4. Allow the sensations to— 2, 3, 4. Allow the sensations to— 2, 3, 4. Allow the sensations to— 2, 3, 4. Allow the sensations to— 2, 3, 4. Allow the sensations to— 2, 3, 4. Allow the sensations to— 2, 3, 4. Allow the sensations to— 2, 3, 4. Allow the sensations to— 2, 3, 4. Allow the sensations to In two three four. Out two three four. In two three four. Out two three four.

If there are tingling sensations around your body, allow it.

Out two three four. Oh.

You're welcome.

Oh yeah. 2, 3, 4.

To expand that color, color of this moment, presence, being fully in your body, feeling at home. Welcome yourself home to the body.

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.

Allow the energy rising. This is you getting closer to yourself. This is you accepting whatever there is here in this moment.

Keep breathing.

Allowing the body to move if it wants to.

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

Amazing. You're approaching the breath hold phase. Trust your experience. Trust the breath. Trust my guidance.

2, 3, 4.

Now take a deep breath, fully in. Hold for a moment. Exhale fully, fully exhale. Find the sweet spot and hold your breath. Hold your breath. Relax every single muscle in your body. You are safe. This is your surrender. This is the moment nothing lacks. You fully greet yourself. How does it feel to fully accept and greet yourself as you are? If you have an urge to breathe, you can take a recovery breath. Exhale and go back to your breath hold. In a moment, we will take a big inhale and send this accumulated energy from the bottom of our spine to the midbrain to express true power. 3, 2, 1, big inhale.

Inhale.

Squeeze pelvic floor muscles. Hold your breath, sending the energy up, traveling through your spine like an electric current. Keep holding, keep squeezing the pelvic muscles, activating the energy that resides within you. Look in between your eyes. And exhale.

Ah, yes, amazing.

Just feel how it feels to hold the breath and to release. We are getting ready for the second round.

In, 2, 3, 4. Exhale, 2, 3, 4. In, 2, 3, 4.

Go deeper in this round. Maybe deepen the breath. And as you exhale, maybe make a sound. Maybe bring the inner dance In, 2, 3, 4.

Out.

Something within you awakening.

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

Maybe there is little joy, pleasure appearing. Like this light, this glow from within. Participate in this dance. This is what presence feels like.

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

And you just allow space to connect.

In, 2, 3, 4.

Then you welcome any sensations.

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

Yeah. Feel that energy pulsating, vibrating in your bloodstream, your fingertips. Feel that energy center of your body. Follow the rhythm. Allow all the organs to come into harmony. Yes, you connect. Breaths takes you deeper. Something ancient appearing. Some wisdom, some joy. Feel maybe more like yourself.

Two, three, four. Two, three, four. In two, three, four.

Exhale.

Two, three, four. Two, three, four. Two, three. 2, 3, 4. In, 2, 3, 4. Out, 2, 3, 4.

Beautiful.

2, 3, 4.

You're doing amazing.

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

Yes, let the breath Good work. Let the breath bring you closer to a state that you can make peaceful decisions. You can choose Choose what serves your purpose. You can smile at strangers, maybe. Just see that sense of ease that comes with the breath, the sense of connection. Sense of all the body parts.

Parts of the mind.

Parts of sense of self. You'll always be whole and perfect. With that wholeness, let's take a deep breath together.

Inhale.

Hold for a moment. Exhale with a sound.

Ah. Ah.

Exhale and hold your breath. Hold your breath. Trusting more this time. What can you discover in the depths of your being? How can you fill your own cup? See it as this moment is filling your own cup with the elixir from the divine, filling the heart.

Keep holding. Healing, liberating, and letting go.

Now, deep breath in. Hold your breath. Squeeze pelvic floor muscles. Hold, sending this energy up from the bottom of your spine, this accumulated energy, this power, this true frequency of you. Send your signal to the universe. Keep holding. Yes, send your signal matching you. To things, to people, to places.

And exhale.

Yes, exhale and receive this purifying frequency like you're bathing in the purifying healing waters And we gonna take it up a notch. Faster breathing, becoming present and purifying, letting go. There is space for some joy, some play, some pleasure. In 2, exhale 2, 3, 4. Shorter inhale, longer exhale. Follow the rhythm, guys. This time I'm gonna invite you to squeeze pelvic muscles on top of each inhale, okay? Inhale, squeeze, exhale, and let go. So your body is relaxed, the emphasis is only on the pelvic muscles, and you let go on the exhale. Exhale.

2, 3, 4.

Inhale, squeeze. Exhale, relax. Yes, yes. This is called the Bliss Pond.

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

Let go and enjoy. This is the club for your nervous system. And think about all the moments when you feel present. Moments when you dance. Moments when you play with your kids, when you make love. When you play an instrument, yeah, just like that. Presence with the breath. Tonight, club of the soul. Inhale, out, two, three, four. Bring the raver in you. Inhale, squeeze pelvic. Exhale and let go. Inhale, squeeze. You're doing amazing. Trust it.

3, 4, 8, 2.

Okay, bring the bliss element, the pleasure, and anything you want to release, you can release through the exhale. Now faster, guys. In— sorry, in 2, out 2, 3, 4. 4.

In, 2, exhale, 2, 3, 4. In, 2, out, 2, in.

Now we're getting faster. Yes, yes. In and out. Okay, amplifying the bliss pump. This is a reset of energy. Inhale, squeeze.

Exhale, let go.

If the body wants to move, allow it. It's like dance with the breath. Just like dance of light.

In, 2, 1, out, 2. In, 2, 1, out, 2.

Allow the sensations of the body, whatever visions, the colors, it's a show of the unconscious. You're in control of your experience. Enjoy what the body is able to deliver for you. Doing amazing. Feel that energy vibrating through the cells, pulsating. See what's coming up for you. Maybe you started feeling freer. Out faster. In, out. Yes, allow the breath set you free. Inhale, squeeze. Exhale, let go.

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

Yes, yes, full power. Trust the soma. Anything, anything you want to express, you want to let go. Ah, you can even exhale, make a sound on your exhales. Make it your fullest expression. There we go. Final breath holds, my summies. Three, two, one. Begin now. Hold for a moment. Exhale. Exhale and hold your breath.

This is the final breath hold.

Trust and surrender. Imagine the divine holding you, or Mother Earth. Imagine you're in their arms.

Surrender. It's time to feel.

To fill your own cup, to prioritize yourself, to consider yourself as your best friend. You deserve your time. You deserve growth. The next step. If you have an urge to breathe, Breathe. Go back to your breath hold, expanding the possibilities. You're somewhere. You feel so present, whatever that place in your mind might be. It's a peaceful beach, a forest, top of a mountain, whatever it may look like for you. See yourself there. You're gonna take an inhale now. So really take a picture of this present moment. 3, 2, 1, inhale. Hold your breath on top, squeeze pelvic floor muscles. Keep sending this energy, feel it spiraling up from the bottom of the spine, feel this energy climbing up through the spine, your neck, your head. This electric light, this life force energy reaching your brain, illuminating the seat of your consciousness. Feel that light, receive that light. Hold a little longer and exhale with an oh. Yes, another inhale. Inhale with me. Hold. Come back to the natural breath. Welcome to the beach of life where you feel fully present. You can invite your allies, your loved ones, and you can just overflow that full cup because you chose this experience. Because you chose your breath, you filled your cup. Now you can overflow with this level of vibrational energy, with a sense of ease and trust that the things you want wants you. You can always choose to come to this place in your mind's eye and remind yourself, all I desire is in the now. All I want moves Money comes to me with ease and magic. I am magic. You are amazing. Slowly bring yourself back to the room you're in right now. Bring your awareness to the sole of your feet, to your calves, your knees. Feel this new life force energy on your Knees, giving you the power to take the next step. Feel this, this energy in your creative organ, allowing you to create beautiful things. Feel it in your solar plexus, in your belly, connecting to your gut feeling. You always know, you trust. Feel your heartbeat. Thank your heart for beating for you. Feel it on your throat. Ah, this new life force energy giving you the ability to say yes and no to things that matter for you. You have a voice, use it. And in your lips, maybe you want to smile at the world because the world is Always smiling because life is your friend. And slowly, slowly, you can open your eyes and see how things look around you. Yeah, with new sense of awareness, a depth of connection to self. Oh, thank you for your I am melting. Welcome back, everybody. No rush. Thank you for breathing with me. Thank you for trusting me. Newcomers, I'm curious how it was, your first summer breath experience. And if anybody wants to share, take the mic, you're more than welcome. I just want to make sure everybody is back, so maybe use the react button to send me a heart or a thumbs up that you're fully back from the beach.

Excellent.

Oh, wonderful.