Hello, everyone. Today on The Y's YouTube channel, we are gonna be doing some
guided breath work. And so, this breath work style and pattern is going to
facilitate moving some of that excess emotional energy out of your body, so you
feel a little bit clearer and feel a little bit less emotionally
triggered as you take action throughout your day. So, a little bit clearer in the
head. So, we're gonna let go of a little of that emotional energy here and I'll
show you how the breath work works and then all you'll need is a quiet spot to
lay down. You can lay down on a yoga mat, a couch, a bed, whatever works for you. And
we'll be breathing for about seven minutes and then we'll have a sort of
rest period to integrate. And we'll do another small exercise in that
integration period. So, the active breath portion, the way it works, it's a
three-part breath that takes place all through the mouth. So, no nose breathing
here. You're going to be breathing with an open mouth into the low belly, open
mouth into the chest and exhaling to release. So, it'll look like—
So, breathing nice and full, almost like you could breathe into your low back, like puffing
out this space a little bit with your breath and then breathing in, almost like
between the shoulder blades, puffing that space out with your breath. So, breathing
into the back of the body, so it's nice and full. So, I will be cuing you with
that breath pattern. So, go ahead and find your spot to lay down. And now, if for
whatever reason this breathing pattern feels too intense or just not right for
you today, you always have the option to just breathe deeply into the
low belly and notice your breath, just paying attention to that breath
throughout this active breath portion. So, definitely use this as an invitation to
see what feels good for your body today in this moment. So, finding your space
here. And just a reminder that we'll be breathing into the low belly, the high
chest, exhaling to release all through the mouth. And whenever you're ready you
can go ahead and start that breath here.
Low belly, high chest, exhaling to release.
And just continuing with that breath, finding your own rhythm.
And just opening to your breath, allowing your body to open to your breath. And
really coming at this with the space of
rejuvenation, letting go of what is weighing down on you right now and just
opening to your breath here.
And you might notice that you feel a little bit lightheaded, which is normal,
as you start to take in more oxygen into your body. And you might also notice that
you begin to yawn a little bit, which is also normal. And so, just deepening that
breath here a little bit, letting that come deep into the low belly, almost as
if that breath is swirling into all those spaces and places that are holding
tension, holding emotion, letting that go as you exhale.
And maybe taking in even a little bit more breath into that low belly, a little
bit more into the heart space. You all are about halfway through for this
active breath—this portion. So, let's finish this second half as strong as
feels good for you in this moment.
And just feeling your body held solidly by the ground, by the earth beneath you,
as you breathe, allowing your body just to open, open to your breath here. And you
have about 90 seconds left with this active breath.
Low belly, high chest, exhaling to release.
This is your last minute here to breathe actively. So, maybe if it feels doable for
you to send even a little bit more breath into that low belly, even a little
bit more breath into that high chest, and making your exhale even more full.
And maybe if your body feels like moving a little bit, wiggling,
maybe you need to crack your wrists or your knuckles, just letting your body
move however feels natural as you finish with this last 15 seconds of breath.
And here, you can just let go of that active breath pattern. And let's take two full
deep breaths all the way down the length of the torso into the low belly. Big
exhale. One more time. And letting yourself just breathe normally here,
allowing your body to rest. And you might feel a little bit tingly or notice some
buzzy vibration in your body. That is just energy that we've gotten moving. And
so, just let that feeling be. Just notice it.
Just let it continue to work its way through your body, breathing normally. And
letting your body relax, sinking even a little bit deeper into the mat. And maybe
this means just relaxing your face a little bit more, relaxing your jaw a
little bit more, your neck and shoulders,
your hands and fingers, relaxing your belly, your hips, your knees, your feet.
Just letting even more go as you rest here.
And then, here in this rest space, we're going to be just doing a little toning of the
vagus nerve, which is a nerve that's connected with regulating your stress
response. And so, the way that we're gonna do that is just by humming a tone and as
you hum, just feeling the vibration of that hum in your body, almost like it's
just soothing inside your body. So, I would invite you now, if it feels right,
just to hum here. I'll hum a note, as well. And we'll just take this for maybe 15
seconds.
And then, from here, I would invite you just to gently bring your awareness back
into the room by slowly, maybe pointing and flexing the toes, giving yourself a great
big wake up stretch. Maybe opening the jaw and rotating the head. Whatever feels
natural to your body right now. And I would just recommend staying in this
space as long as feels good for you. So, if you want to hang out here and relax
for a while, definitely feel free to do that. If you need to go about your day
just thank yourself for taking this time to tend to your body and your emotional
and mental health. And I'll see you back here next time on The Y's YouTube
channel with more tools to feel well in your body, mind and spirit.
Take care.