10 Minute Breathwork with Progressive Breath Holds | Episode 5

Ultimize. Take a comfortable seated position. Let your shoulders relax. If at any time you feel lightheaded, simply return to normal breathing. Close your eyes if that feels comfortable. We begin with slow steady breathing. Inhale through your nose for 4. Exhale slowly through your mouth for 6. Good. Again, inhale for 4. Exhale for 6. Continue at this pace. Let your shoulders soften. Continue breathing slowly. Your heart rate is beginning to slow. Two more steady breaths. Inhale for 4. Exhale for 6. Again, inhale for 4. Exhale completely. Now gently empty the lungs. Hold here. Stay relaxed. When you feel the need to breathe, inhale slowly through your nose. Hold that inhale gently. Release slowly through your mouth. Good. Return to slow breathing. Inhale for 4. Exhale for 6. Continue breathing calmly. Now again, gently exhale completely. Hold there. Stay steady. When the urge to breathe rises, Inhale slowly through your nose. Hold that inhale gently. Release slowly through the mouth. Good. Return to slow breathing. Inhale for 4. Exhale for 6. Continue calmly. [No speech]Now, gently exhale completely again. Hold here. Let your body remain still. Stay calm. When the breath returns, inhale slowly through your nose. Hold that inhale gently. Release slowly through the mouth. Good. Return to natural breathing. Notice the steadiness in your body. Notice the calm in your mind. This is the effect of controlled breathing. Carry this calm into the next hour. Pick this length when you want a deeper reset. Practice daily.