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)