WEBVTT 00:00:00.000 --> 00:00:03.430 (upbeat music) 00:00:12.730 --> 00:00:15.600 - Alright, welcome my darling friends. 00:00:15.600 --> 00:00:20.400 Thank you for joining me for this 5 minutes of breathwork. 00:00:20.400 --> 00:00:22.080 You won't regret it. 00:00:22.080 --> 00:00:24.840 Come on down to the ground if you haven't already. 00:00:24.840 --> 00:00:27.560 Sit up on a little somethin' somethin' if you have it. 00:00:27.560 --> 00:00:28.520 If not, no worries. 00:00:28.520 --> 00:00:31.800 We're just gonna try to find length in the spine. 00:00:31.800 --> 00:00:34.120 And if you're feeling, 00:00:34.120 --> 00:00:36.360 if you're struggling a little bit today, 00:00:36.360 --> 00:00:40.020 know that you can do this laying on your back as well. 00:00:40.020 --> 00:00:42.040 Alright? 00:00:42.040 --> 00:00:47.510 Wherever you are, let's find length in the spinal column. 00:00:47.510 --> 00:00:49.360 Length through the crown of the head. 00:00:49.360 --> 00:00:53.219 Benji's settled in in his position as well. 00:00:54.720 --> 00:00:58.360 And if you feel comfortable and safe, close your eyes. 00:00:58.360 --> 00:01:03.800 Just kind of shutting down the visual, the external. 00:01:03.800 --> 00:01:05.520 And if that's not good for you today, 00:01:05.520 --> 00:01:08.680 you can just soften your gaze. 00:01:08.680 --> 00:01:10.840 And truly allow it to soften. 00:01:10.840 --> 00:01:13.870 Allow your peripheral vision 00:01:13.870 --> 00:01:16.999 to become more subtle. 00:01:19.120 --> 00:01:22.997 And just notice your breath here. 00:01:31.600 --> 00:01:33.466 Nice. 00:01:34.800 --> 00:01:39.120 Then whether you're in a seated position or lying down, 00:01:39.120 --> 00:01:40.760 move slowly here. 00:01:40.760 --> 00:01:43.200 Allow the sound of my voice to guide you. 00:01:43.200 --> 00:01:47.040 And thank you for allowing me to guide you. 00:01:47.040 --> 00:01:48.960 Slowly, move like you love yourself, 00:01:48.960 --> 00:01:53.320 you're gonna slowly bring your hands to your rib cage. 00:01:53.320 --> 00:01:58.704 And just bring the index finger and thumb to the rib cage here. 00:02:00.160 --> 00:02:02.520 Start to breathe a little bit deeper, 00:02:02.520 --> 00:02:06.154 noticing how 00:02:06.154 --> 00:02:10.548 the rib cage may expand as you inhale. 00:02:12.000 --> 00:02:13.960 And how it contracts, 00:02:13.960 --> 00:02:15.480 it gently softens, 00:02:15.480 --> 00:02:19.289 draws in on the exhale. 00:02:30.640 --> 00:02:33.880 And see if you can gently deepen your breath, 00:02:33.880 --> 00:02:38.327 exaggerating that movement just a little bit. 00:02:54.880 --> 00:02:58.320 Then keep this beautiful expansive breath going, 00:02:58.320 --> 00:03:02.120 but relax your hands now wherever they fall naturally. 00:03:02.120 --> 00:03:04.200 Palm face up or face down. 00:03:04.200 --> 00:03:09.960 And see if you can find that slow, expansive breath. 00:03:09.960 --> 00:03:14.077 Feeling the rib cage lift and expand. 00:03:15.680 --> 00:03:18.819 And soften and retreat in. 00:03:38.890 --> 00:03:42.240 And then release that breath. 00:03:42.240 --> 00:03:44.560 Just come back to your natural breath, 00:03:44.560 --> 00:03:47.227 whatever that may be. 00:03:48.640 --> 00:03:50.920 In yoga we often say if you're breathing, 00:03:50.920 --> 00:03:51.920 you're doing it right. 00:03:51.920 --> 00:03:56.000 And what we're wanting to do is train the brain, 00:03:56.000 --> 00:03:57.240 mind's eye as well, 00:03:57.240 --> 00:04:00.600 to breathe with more attention, 00:04:00.600 --> 00:04:05.363 more awareness, more consciousness. 00:04:09.080 --> 00:04:12.560 So we're gonna end with a 00:04:12.560 --> 00:04:17.392 breath where we inhale into the belly this time. 00:04:18.880 --> 00:04:20.720 Then inhale into the rib cage 00:04:20.720 --> 00:04:23.960 and the chest where you just were. 00:04:23.960 --> 00:04:25.720 And then exhale, let it go. 00:04:25.720 --> 00:04:27.080 And if it helps to put your 00:04:27.080 --> 00:04:29.600 hands on your belly or your rib cage again, 00:04:30.640 --> 00:04:31.960 go ahead and give it a try. 00:04:31.960 --> 00:04:34.200 Inhale in to your belly. 00:04:34.200 --> 00:04:39.690 Keep inhaling as you breathe into the chest, rib cage. 00:04:39.690 --> 00:04:42.720 And then exhale, let it go. 00:04:42.720 --> 00:04:47.280 So it's a two-part inhale, breathing into the belly. 00:04:47.280 --> 00:04:52.080 Keep inhaling into the rib cage and the chest. 00:04:52.080 --> 00:04:56.320 And exhale out through the nose or the mouth. 00:04:56.320 --> 00:05:00.040 Breathe in through the nose, belly. 00:05:00.040 --> 00:05:04.760 Continue, chest and ribs. 00:05:04.760 --> 00:05:07.720 Exhale, let everything go. 00:05:07.720 --> 00:05:12.425 One last time, deep breath into the belly. 00:05:14.320 --> 00:05:16.520 Into the ribs, the chest. 00:05:16.520 --> 00:05:18.952 Breathe in, breathe in, breathe in. 00:05:19.840 --> 00:05:23.680 And exhale this one out through the mouth if you can. 00:05:23.680 --> 00:05:25.240 Let it all go. 00:05:25.240 --> 00:05:28.760 Beautiful, just take a second here to open your eyes. 00:05:28.760 --> 00:05:30.320 Maybe take some soft, 00:05:30.320 --> 00:05:34.200 easy movements in the head or the neck and notice if you 00:05:34.200 --> 00:05:38.080 feel like kind of moving a little bit now, maybe gently. 00:05:38.080 --> 00:05:43.280 Often starting with conscious breath will kind of inspire you, 00:05:43.280 --> 00:05:47.360 motivate you to want to find what feels good and explore 00:05:47.360 --> 00:05:52.720 some more whole body movements and sensations. 00:05:52.720 --> 00:05:55.120 I always say a little goes a long way so thank you for 00:05:55.120 --> 00:05:58.600 taking the time to breathe with me today. 00:05:58.600 --> 00:06:00.560 I hope to see you again soon. 00:06:00.560 --> 00:06:04.920 Draw the palms together, thumbs to the heart. 00:06:04.920 --> 00:06:08.720 Take one last little breath in together. 00:06:08.720 --> 00:06:11.640 And out together. 00:06:11.640 --> 00:06:12.600 Take good care. 00:06:12.600 --> 00:06:14.846 Namaste. 00:06:14.846 --> 00:06:19.696 (upbeat music)