Hello, everyone. Tutu Mora here with The Y bringing you tools to
stay feeling well in your body, mind and spirit. So, today we're gonna be doing
some breath work. And, I think, at this point, we all know that meditation is
great for reducing stress and anxiety, but a lot of us, when we sit down to
meditate, it's like our brains don't just suddenly turn off. They're still super
active and it can be really hard to quiet that down enough to get into a
relaxed and meditative space. So, today as we do breath work, giving our brains this
breath work pattern to focus on—this active meditation technique—is going to
keep the brain occupied while letting everything else kind of slowly start to
unwind and relax. So, whether this is new to you,
or whether you've been with us before doing breath work, it's great to have you.
I'll demonstrate it here for you and then we'll lay down to breathe. So, you'll
just need a quiet space, a soft surface to lay down on (so whether that's a couch,
a yoga mat, a bed, a floor) and just some time to be undisturbed and present with
yourself while you breathe. So, we're gonna be breathing actively for about
five minutes and then we're gonna be resting and letting that integrate for
about one to two minutes. So, if you have not breathed with us before, the way this
is gonna work, it's gonna be breathing all through the mouth. We're gonna be
breathing into the low belly—into the gut brain. We're gonna be breathing into
the high chest—into the heart brain and then exhaling to release. So, what that's
gonna look like— I'll just tilt my screen down so you can see.
Low belly, high chest, exhaling to release. Again, all through the mouth.
Low belly, high chest, exhale. So, we're gonna be breathing in that active pattern, just
like I said, for about five minutes and then we'll be having about one to two
minutes for that all to integrate. So, super important just to stay laying down
and relaxed for that integration portion, as well. So, wherever you are you can go
ahead and lay down. You can close your eyes.
And let's just start by taking a couple normal deep breaths here together.
So, breathing in through the nose and out through the mouth. Let's take that two times.
So, nice deep inhale filling your whole torso with breath and exhaling.
One more time; deep inhale and exhale letting it all go.
And then, you can go ahead and just put one hand on your low belly, one hand on your high chest.
So, we're not starting the breathing pattern quite yet. Just continuing to breathe normally.
Let's take a deep inhale into that low belly space. So, really filling that torso up with your breath, so you
can feel that belly hand rise with your inhale and fall with your exhale.
So, let's take a couple inhales just like that, checking in with that belly space.
So, noticing how maybe tight it feels, how tense.
Maybe you have a lot of pent-up emotional energy in that space.
Maybe it feels a little bit lethargic. But whatever it is for you, just letting
that be and just letting it be non-judgmental.
And then, let's take that breath into the high chest. So now, breathing deeply into that heart space,
as is if you're breathing between your shoulder blades. So, breathing into the
back of your body.
And just checking in with how that heart space feels.
Maybe it feels a little depleted. Maybe it feels like it's missing connection.
The way we used to know it. Whatever that is for you again just letting it be what it is
without judgment. It's all normal and okay to feel whatever you're feeling.
You can let your hands relax at your sides or you can leave them where they are.
Wherever you're most comfortable. And taking a second just to tune in to the
reason why you have joined this video today. Whether that is to feel a little
bit calmer, to feel a little bit more connected to yourself, whatever that is
just letting your body feel that. And letting your body feel that there are
hundreds of other people also breathing with you via this video, which is
actually very powerful. So, letting yourself feel that connection as you
breathe, which is so important, especially now, to really feel that connection in
your body. And then, we're gonna start that breathing pattern together.
So, again, all through the mouth. No nose breathing. We're gonna breathe into the low belly,
breathe into the high chest, and then exhale to release. So, you can match my
pattern and then find your own rhythm.
Low belly, high chest, exhale to release.
Letting that breath come in full and strong. Letting it swirl into all those
spaces and places that are maybe feeling a little bit constricted and tight.
And let your mind just really focus on that pattern. Let yourself sink into that
pattern and just feel yourself start to relax into it. You know, maybe you start
to feel a little bit lightheaded as you take in all this extra oxygen into your
body, which is totally normal.
Staying with that breath.
Low belly, high chest, exhaling to release.
And maybe you're starting to yawn a little bit, which is also normal.
See if you can match that by bringing about thirty percent more
oxygen into your low belly, thirty percent more into your heart space,
exhaling even more.
And maybe right away, you start to feel the sensations moving
around—energy moving around in your body. And, whether that feels new,
whether that feels normal, maybe it feels strange, but just, again, letting that be
what it is, letting yourself be in a space of non-judgement.
Staying with that breath. We have about two minutes left to
breathe actively with.
Let's take it even a little bit more breath deep into that
low belly, even a little bit more into the heart space, exhaling
a little bit more deeply.
And noticing if any emotions are rising to the surface here.
Maybe it feels frustrating, maybe you feel just whatever has been
lingering in your body start to rise up and out and let that happen don't—don't
try to control it or stop it. Just staying with that breath.
You have one more minute to breathe actively, too, so let's finish strong.
Letting this breath just be a space for you, feeling into the hundreds of other
people who are in this space breathing, as well, to connect to themselves, to feel
more present knowing that you are not alone in this practice.
We are all here together.
And you can go ahead and release that active breath here. Let's,
together, take a deep inhale, just in through the nose, out through the mouth.
And one more just like that. Out through the mouth.
And just letting your breath relax, breathing however feels comfortable.
And letting yourself be in this space of rest.
Letting any tension that is still existing in your muscles just to relax
even a little bit more. And feeling the gentle hum of your body.
Maybe you feel a little vibratey, knowing that that is normal and just letting those spaces and
places that have felt kind of constricted just relax even a little bit more.
And you can put your hands over your heart here, if that feels right, and you
can say out loud to yourself, or you can just think it into your body, "I am doing
such a good job. Thank you." And let that thank-you just reach your very center—
that feeling that you are doing such a good job right now in this space of
uncertainty and unknown. You are doing your very best.
And you can go ahead and open your eyes here, or you can stay in this space as long as you want.
Just relax and present and connected with yourself. But, I hope you enjoyed this.
I hope this gave you a little bit of a break, a little bit of a reset, a recharge
here today. And I hope you all stay safe and I'll see you next time here on The
Y's YouTube channel with more tools to stay feeling well in your body, mind and
spirit.