10 Days of Breathwork Introduction

1. Breathwork Intro: Hi guys and welcome to the ten day breath work course introduction. I'm really excited to offer you guys this today. I started doing breath work back when I started teaching yoga. So about a year ago. So I've been doing yoga since I was 16, so many years. Breath work, I always kind of meditative, but that breadth work is kind of more of an active meditation. And I didn't put much emphasis on it until yeah, when I started teaching yoga. So that being said, I have been finding a lot of practices that really resonate with me that when I'm feeling super anxious or have like a ball of anxiety and my chest that I can get rid of. I come back to these ten practices. So I've created this course to share those ten practices with you. They are between 922 minutes, I believe. So. You have ten different videos. Some of the videos in the chapters here you're going to notice are in part one, part one, then one is part two if they're a bit longer, but the shorter ones you have them just in one video. So I just recommend trying one a day, taking your time with it, finding a comfortable seat. And B, this is not the best one, but normally I'll sit on the edge of my sofa or in the edge of this puff or of the edge of the bed that you're really sitting tall. And from there, just really following the video, closing your eyes, feeling it out. The idea is to stay as present as possible in your body. Noticing any external noises, any sensations and Eve air conditioning or whatever, noticing it and then coming back. So not judging yourself for any distractions, but always reminding yourself, okay, like I acknowledge it and I'm coming back into my body. And lastly, what I would love to say as well is throughout these practices, you're going to notice there's a lot of holding of the breath. There's really slow exhales. And the idea is to learn how to do these tougher things without tensing the body. So you're going to notice in the holds, oftentimes your shoulders and naturally are going up or you're tensing behind besides your eyes. So just taking those into consideration and really just trying to let the shoulders drop down and back. Maybe realign you're sitting arrangement. Yeah. Breath work is just that. It's like another practice like yoga where you really have to, or have to know what you really should be focusing on your body and on all the alignment. So I hope you guys enjoy it and I would love to hear some feedback. Feel free to share any of your breath work exercises with me and see you soon. 2. Day 1: Hi guys and welcome to day one of the breath work challenge. As you know, we're gonna be working on creating a habit around the breadth. And today we're going to start with box breath. Now, box breath is just that. It's like breathing in a box shape will be inhaling for, for holding for four, exhaling for, for holding for, for. The idea of box breath is really similar to a lot of other exercises. It brings us from a sympathetic to a parasympathetic state, also known as your, your fight or flight or your rest or digest state. Calming your body down, lowering your blood pressure, activating your vagus nerve. Starting with today, we'll be doing four rounds. The first round eyes just going to include one box. Then you will hear that as your cue to go into rest. 20 seconds more or less of rest, where we come back to our natural breath. We come back to our natural rhythm and then you will hear it again. When you come into round two, where we will do two boxes, progressively going up to three boxes and then four boxes. Throughout the next few weeks, we will be doing it progressively longer each time, but we're starting with four. So to get into box breath, really always good to sit at an elevated spot. When I say elevated, I mean, your body is elevated and you're sitting with your body stacked on your hips. So we really don't want to have our behinds sticking out and our body forward. We really want to be stacked on top of our hips. So finding a spot maybe on the edge of a sofa or the edge of a chair. Street and confidently your feet are flat on the ground, your shoulders are back. Now let's close our eyes. Coming into your breath. For the first box, I'm gonna be County you guys through the whole thing. And then throughout the second round, third round and forth round, I'm going to just be queuing the inhales and exhales so that I can breathe with you guys. So to start off, we're gonna do three in-house. Does the nose exhaling through the mouth, releasing any last bit of tension? Exhale, inhale too. Exhale, and inhale three axon. Let's get started, guys. So inhale for 4321. Hold for 4321. Exhale 4321. Hold 4321. Coming back to your natural rhythm of breath. Checking your stance. Did you fall forward? I did. Urea aligning yourself? Inhale, hold. Exhale. Inhale. Hold. Exhale, inhale. Hold. Exhale. Hold, inhale, hold, axon. Hold, inhale, exhale. Hold, inhale. Hold, exhale. Hold, inhale. Hold, exhale. Hold, hold, hold, inhale. Hold, exhale. Hold. Turning to your natural rhythm. And we're going to finish with three inhale through the nose and exhaling through the mouth, releasing any accumulated tension throughout the practice and held together. Last one inhale. Slowly opening your eyes. Thank you guys for coming today, one of the challenge and I will see you tomorrow. 3. Day 2: Hi guys and welcome to day two of the breath work challenge. Today we're going to work on one of my favorite breath work exercise is called 478. It's one that I actually do quite often when I'm feeling triggered by something. Or I noticed that my heart rate is quite, quite quick at the time and I need to slow it down. With 478. You go from inhaling for, for holding for seven and then exhaling for eight. So it really does work on, again, like other exercises bring you from that sympathetic to your parasympathetic state. Just calming you down Through longer breaths. It's quite that, it's that simple. How it works is we're going to do three rounds. In each round we will be doing 4783 times. So in the end we'll be doing it nine times. So in-between each round, of course, you'll be signaled by and it'll be better than that though. And we'll have 20 seconds to calm down to come back to our natural rhythm, whatever that might be. Then when you hear this again, we'll go back into the next round. So let's get started. Let's find ourselves on the edge of a chair or a sofa, or a surface where we feel like we can sit up straight and confidently. Taking your feet flat to the ground, checking your stance. Can we sit in a way where we feel a bit more confident and assertive of our practice. Can we relax our hands on our knees, letting our shoulders drop? I invite you at this time to just check in with your breath and notice if you're naturally breathing already quite deeply or your breath is quite shallow at the moment. We're not changing it. We're not judging it or just acknowledging it. Play into your natural rhythm, following it along. Relaxing your face. Every n how we sit a bit taller, every exhale. Let's see if we can hold it just a little bit longer. We're going to start as always with three inhale through the nose, exhale through the mouth. They releasing any tension, always trying to go into these practices with a clear head. Of course, tension will build up. But let's work on that. Let's do this together in health or one, exhale, inhale to exhale. Last one inhale for three. Axial. Let's get started, guys. Inhale for four, hold for seven. Exhale for a super slow. Inhale. Hold. Exhale. Last one inhale. Hold. Exhale. Twenty seconds here to come back to your natural breath. Noticing your body to release any tension, check your face. We often carry tension around her eyes. Can we relax that area? Inhale. Hold. Exhale. Inhale. Hold. Exhale. Last one inhale. Hold, exhale. Last round guys, let's do this. Strong inhale. Hold, exhale, inhale, hold, exhale. Last one, inhale. Hold. Accent. Doing a scan of your body. See more. It's at seeing where you're at. Together. We're going to take three deep inhale through the nose, exhaling through the mouth, starting together and lift inhale. Exhale. Inhale. Exhale. Last one, guys. Inhale. Exhale. Whenever you're ready, slowly opening your eyes. Thank you guys for coming to day to the bathroom. Challenge this exercise. You can really use it essentially in any situation. So it's not something that people are going to really notice from you physically if you're walking down the street and doing it. So feel free to play around with it. When you're going for a walk, let's go close. You're out there. But yeah, you get the point. This is something that you can do while walking, while in a conversation. Maybe the whole might be a little bit noticeable depending on how strong you are with it. But if you're triggered by something, give it a try because it really helps maintain the slow deep breath that we, we often lose when we're in a triggering moment. So I hope that this serves you some purpose and I will see you tomorrow. Bye guys. 4. Day 3.1: Hi guys and welcome to day three of the breath work challenge. Today we're gonna be working on alternate nostril breathing, which really is a complete relaxant for the whole body, really clears your airways and just brings a lot of clarity to mind. You're going to notice a big difference after this one. It's quite a stronger feeling one. So if we do feel a little bit light-headed, take a seat or take a break. Again, like always, I always recommend sitting on the edge of a sofa or a chair to really help you breathe with confidence. Otherwise, you can definitely still do this one line down. If you're walking in public, you have to use your hands in front of your face. So it's a bit strange, but you can do it. Alright, so how it works is we're going to be doing four reps in each rep. We're gonna be breathing from one nostril ten times and the other nostril ten times. So let me explain how it works. We take our piece fingers, your middle finger and your pointer finger to your forehead, to your third eye. And then we're gonna be using our thumb and our ring finger. So we'll start with her right hand piece fingers to your forehead or sorry, to your third eye. And for example, if we're starting with inhales through our left nostril we cover are right. We inhale, left. Them with our ring finger. We cover our left, we exhale right. Alright, and then we'll be doing, for example, Tana inhales through left and then exhales to the right. And ten, we released this right hand and we switch it up, we cover with our thumb are left, nostril, inhale, rise, exhale left, but stuffed in that nostrils so you can hear it. Right. So we'll be doing, like I said, 1010. And then again, we will have 20-second rest. This 22nd rest are really starting to inhale through both nostrils, kind of clearing both the passageways. Noticing maybe how you feel a lot more stuff here in one nostril after the other. Just noticing the sensations, no judgments, breathing through it, seeing how we're feeling at all times. So let's uncross our legs. Let's find ourselves in a really comfortable and supportive position. Resting your hands and your knees, noticing your shoulders, can we push our shoulders further down and back? Chest as forward. We're sitting tall and proud. Like always, I'm going to be counting us through the first round, are the first to wrap up the first round. And then I will be going through with you guys breathing with use. Let's start with three inhales. Exhaling through the mouth, inhale together. Exhale attention. In **** for two. Lighter with every exhale. Last one inhale. Exhale. Taking your right hand fingers to your third eye, covering your right nostril with your thumb. And let's get started or inhale through the left. Exhale through the right. You can see inhale, exhale, inhale, exhale, inhale, exhale, inhale, exhale, inhale for six. Exhale, inhale, exhale, inhale, exhale, inhale, exhale. Last one on this side, inhale, exhale. Releasing this hand, taking your left hand up, we're going right into it. Peace fingers to your third eye, thumb, carrot covering that left nostril, inhale, right. Exhale, inhale, exhale, inhale, exhale, inhale, exhale, inhale, exhale, inhale six, exhale, inhale, exhale, inhale, exhale, inhale. Exhale, inhale. Ten. Exhale. Releasing your hand. Noticing the breaths in through both nostrils and through both nostrils. Let's get started. Left-hand piece fingers to forehead or 2 third eye covering that right nostril inhale, exhale, inhale too. Exhale. Inhale three. Exhale. And health for axial. And how five? Exhale? Inhale. Exhale. And health seven. Exhale. Inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Releasing his hand. Lifting your right, covering your left nostril? Inhale. Exhale. Inhale. Exhale, inhale, exhale, inhale, inhale, exhale, inhale, exhale, inhale, exhale, inhale seven. Axiom. Inhale, exhale, inhale, exhale, inhale. Exhale. Gently release. And that left hand? Gently releasing that hand. Oh, Precious. This rest time is in-between your sessions. 5. Day 3.2: Checking your posture, your alignment, how are sitting? Our shoulders. Let's get started. Around. Left hand up, cover that right nostril, inhale, lift. Exhale, inhale, exhale, inhale, and exhale. Inhale. Exhale, inhale, exhale, inhale, sudden axon and axon. Axon. And Hilton exhale, release the left hand, starting with the right-side cover that left nostril, inhale, exhale, left and 34. Nine. Preparing yourself for the last room. Left hand comes up, hover that right nostril. And how one? Hi. 7910. Releasing his hand, left hand comes up cover that left nostril, inhale, right. 35. Checking in with yourself, seeing how you're feeling. I'm gonna be doing three deep inhales, exhaling through the mouth, releasing any last bit of tension maybe accumulated throughout today together that's in him. Back to her natural rhythm. And when you're ready, slowly opening your eyes. Thank you guys for coming to today's practice. I really hope you liked the alternate nostril breath work. I big fan. Um, it actually kinda makes me feel like I'm like flying a little bit, so I quite like it. I hope that you guys have your own interpreted sensation. Alright guys, I hope you enjoyed it and I will see you soon. 6. Day 4.1: Hi guys and welcome to day four of the breath work challenge. Today we're gonna be working on an exercise called resonant breathing, where we progressively take our inhales and exhales longer each minute. So we'll be working from number four to number ten. So inhales for, for exhales for four will be doing that for one minute. And then we'll have a 20-second rest, which is signaled as always. With that with a sound. 20 seconds rest, where we really take our time to come back to our natural rhythm. And then we go on to the next number. So we inhale or five, exhale for five, 20-second rest, all the way up to number ten. Now the idea is to really become present in each number. Become familiar with how it feels to get to, for how it feels to get to ten. The difference is going to be quite a contrast, but we are working our way up there, really taking in the inhales, noticing your ribs coming out your diaphragm lowering, exhale noticing your ribs coming in your diaphragm, rising, feeling it in your body? Releasing them on her. All the tension coming into our breath, coming into our body, leaving any distractions behind. So we're gonna get started. As always, I'm going to count you guys through the first the first count for four. Then I will be doing inhales and exhales are, I will be queuing inhales, exhales for the first bit, but there will come a time where you're just going to hear me inhale and exhale. So the queues will become lesser and lesser. So that I can really get into this with you guys. There will be a little noise on my iPad to remind us of when we're at one minute, it's super low and quiet, so it's not a big deal. But overall, yeah, we'll be doing one minute, 20 seconds. I invite you guys now to find a comfortable spot. I always recommend sitting on the edge of a sofa or a chair. We can really feel that that stands for the breath work today I would like you guys to drop your shoulders, close your eyes. Finding that comfortable, supported spot. Maybe asking yourself, how are you doing at the moment? What can you currently feel in your body right now? Little headache. Is it a physical muscle pain? Wherever that is in your body? Whenever we're inhaling and exhaling, bringing those inhales to that spot. Then our exhales we're taking away from that spot, taking away the pain, the disturbance, that income for the uncomfort and releasing it with our exhales, inhale into that spot. Axon. Noticing this area, the spot of your body. Slowly getting lighter and lighter with every inhale and exhale. Cleansing that spot. We're going to start with three inhale through the nose, exhaling through the mouth. You're releasing any last bit of tension in that area. And then your body as a whole. Let's start together and held for one exhale. Inhale too. And healthy. Let's get started. Inhale for 4321, exhale for 4321, inhale. Exhale. Inhale. Exhale. Inhale. Exhale. On your own. Noticing where you're at. Slowing down. Inhale for 543 to one, exhale. 54321 inhale. Exhale. Inhale. Exhale. Inhale. Exhale. Releasing any tension in your face, releasing your shoulders. Easy to accumulate tension throughout your practice, noticing it now, I'm releasing it. In **** for 654321. X has 654321 inhale, exhale, inhale, axon. Has we get higher with a number, we realize that we're breathing less in one minute. Slowing of heart rate down, slowing the breath. Last breaths per minute. 7. Day 4.2: Inhale first, 76543217654321. Inhale. Exhale. Inhale. Exhale. Relax the shoulders. Relax your stance. Relax your face. Noticing the spot between your eyebrows. Relaxed. Spot. In **** for 87654321, exhale for 876543 to one inhale. Exhale. Inhale. Exhale. The minute passes super-fast. When we're breathing slow. Living in the present moment. The present breath. Your body. Inhale for 987654321 exhale. 987654321. Inhale. Exhale. Inhale. Exhale. If we go over the minute, Not a problem. Finishing your exhales. Before we enter into our rest. We're almost there one more round. And how for 10987654321 exhale for 10987654321, inhale for ten. Exhale. Inhale. Exhale. Before we opened her eyes, we're going to take three deep breaths through the nose, exhaling through the mouth, releasing any last bit of tension accumulated in our body. Together. That's inhale. Exhale, inhale, inhale. Back to natural breath. Slowly opening your eyes. Thank you guys for coming today. I know the ten seconds is really long and it almost feels like you're gasping for air. And if that's the case, feel free to always hold it. If your account for and you still have four counts going, you're done. Feel free to hold it. Of course, always feel free to just stop and exhale. But yeah, take it to get your own pace if it requires just stopping at count eight. Do that as something that we're trying to count six. Perfectly fine. But wherever wherever we were capable of doing today, I really hope you guys enjoyed it and I hope you feel a little bit lighter after this breath work. Yeah, you really growing on this challenge today for let's see what tomorrow brings. Thank you guys. 8. Day 5: Hi guys and welcome to day five. Today we're gonna be working on a super energizing breadth work exercise that will leave you energize and vibrating and flying, and relax all at the same time. So let's get started. How it works is we're gonna be focusing on three rounds. Each round is going to be the same content, but really working on building up that strength in each rounds. For the last round, we're really confident with exercise. In each round, there'll be three different speeds. So you'll notice the speeds following my breath falling, my inhales and exhales. And they're progressively going to get shorter and faster, shorter and fatter. So it's gonna be more intense. As we go on. We're gonna get more intense. And for each speed will be doing ten breaths in each round. In total 30 breaths, three times, looking at 90 breaths doesn't sound like too much. But when we're being really intentional with our breath and we're really putting all of our energy into it. It does feel like a long time. Sometimes they'll let you be the judge of that. So let's get started. Finding yourself in a comfortable position. Again, you can be lying down as well or you can be sitting on the edge of a sofa. In-between each round we're going to take one big inhale. Of course it's gonna be signaled with my bowl and taking a big inhale and we're gonna be holding it. I'll be counting you through the whole are counting you down through the hole. And then we'll exhale, find a moment of just complete comfort, stillness with our breath. And then we come back into the second round. So let's get started. I invite you guys to take your hands to your knees. Feet are flat on the ground. Let's close our eyes. Coming into a bit of stillness. Noticing where your body is at. Where your minds that relaxing your shoulders. Bring your attention to your third eye. Sitting super tall, crown of your head to the sky. And we're going to start with three in-house. The nose exhaling through the mouth and held together. Now, exhale, inhale. Exhale. Back to your natural rhythm. Going forward, we're going to be inhaling through the nose, exhaling every time through your mouth. Following me together, Let's get karate. And let's follow my rhythm. And how? Changing speed, changing speed, breath here. And we're getting ready for around starting with me guys. Changing speed. Changing speed. Coming to your natural breath. Tyrannies, getting ready for the next and last round. Let's do this strong guys in ****. Let's change speeds. Ground. Inhale, exhale through, sorry, hold. Exhale. To your natural rhythm, your natural breath. Hands on your knees. Asking yourself how that felt. Feeling, any vibrations? Noticing how your mind show. You're too busy to really come to any thoughts. This exercise really forces you to be present. Noticing your body, the energy from your body as a whole. The space that you're occupying, wherever you're sitting or lying down. The contractions of your stomach, the rise of your chest and your inhales and exhales, softening your face. Will these in your shoulders? Sitting tall. We're going to finish with three deep inhale through the nose, exhale through the mouth. And how together for one or two. And for three. Taking your hands to prayer. Taking this moment to shine gratitude on yourself for coming to this practice, for coming today. Five, the energy between your palms. Sharing this with you throughout your day. Thank you guys for coming. I hope this gives you energy for the rest of your day, gives you vibrations, relaxes you, and gives you the excitement to come today. Six. Thanks guys. 9. Day 6: Hi guys and welcome to day six of the breath work challenge. Today we're gonna be working on a standing breath work exercise. Hence why I'm in a different room. This breadth work is called breadth of joy. So it involves a lot of movement. It really gets your lymphatic system moving. And the idea is just to coordinate your movement with your breath, moving intensely as well. So I invite you guys now to find a standing position. We're going to start inhaling with our palms up. Let me take a second inhale, exhale just yet. So inhale. And then we have another inhale where our palms are facing towards us and we bring our hands to our sides. And then our third and ****, our hands just comes straight up. And then on our exhale we bend at the hips. So we want to be with our chest kind of parallel to the ground, reaching forward and then bring your arms back, exhale. So just a quick review and how palms up? Palms down, inhale hands to the sky, exhale the ground, arms behind us, right? So we're gonna do ten reps, sorry, ten repetitions in the first round, doing three rounds in total to 30 breaths in total in-between each round, we're going to be in our exhale and we're going to take our arms, let ourselves fold over, arms falling over head, coming back to your natural breath. And then we'll come back to a standing and get started with the second round. The one thing that's super important, or one way that we can look at this breath work is imagine when we are inhaling, that we're accumulating or rounding up any stress that we might have, or we're acknowledging points in our lives that are weighing us down. So we have a lot of time to do that. We're gathering it up in one big ball. And then when we exhale, imagine that we're just like throwing it away or getting rid of it, really letting it go. So there's kind of a way to look at it as shedding extra weight so we're getting rid of it. So when we exhale, which we're gonna be doing through our mouth, imagine releasing that tension, letting it go, and then we come back for more cleanse, for more Olympia. But I'm going to continue to inhale, really cleaning our system and throwing it away behind us. Alright, so let's get started starting to study your breath. And let's start together. And how for 123? Exhale her 1231231231, round 4123, 1231236, around six guys to three, brown eight guys. Last round in ****. Grabbing your hands, interlacing your fingers, letting your head, your arms fall over your head. Heads hanging heavy. Feel free to bend your knees here, thighs to stomach. Or you can straighten out the legs and fill us in the back of your hamstrings. Collecting your breath, guys. First round is done. Two more rounds to go. Gently releasing your hands, hands to shin, inhale halfway lift. Looking forward, flat back, exhale, forward, fold, inhale, slowly come up to standing. Bring the last thing to come up. And let's check it off. Let's get ready for round two, guys. All right, let's keep going. Keep your eyes closed or you can get them open. Again, checking your hips are a little bit wider than your than your feet are a little bit wider than your hips. From here, let's get started in **** for one round and round. 82 more. Last one guys. Angeles in your fingers. Letting your arms fall over, bend those knees, thighs to stomach, drop your head. Seeing how you're feeling, checking in with your body. Maybe we straighten out the legs now. Noticing that every time we exhale we're releasing all the tension or anything that's weighing us down. All the negativity, anything that's not serving us. We're throwing it away in our in our exhale. Gently releasing your hands. Hands, Titian, inhale, halfway, lift. Exhale forward, fold. In healthy slowly come up, unraveling our spine, vertebrae by vertebrae. Your neck being the last thing to come up and shake it off. Let's get ready for the last round guys. Again, we are checking that we are stacking ourselves on top of our hips. We're not pushing our body also Tailwind, talked, checking your feet distance is a little bit wider than your hips. Chest shining forward, shoulders down. Let's get started in health for one, for two, for three, exhale. Inhale. And now for 5678. Nine. And last one. Taking your arms behind you, interlace those fingers. Bend your knees, drop your head. Your natural rhythm. Checking in with yourself. How are we doing? Maybe straighten out the legs now. Next, inhale or dropping their hands halfway, lift hands to shin, flat back, look forward. Exhale forward, fold. Inhale, slowly come up. Vertebrae by vertebrae stacking up unto her spine. Exhale, shake it off. Well guys, I hope you enjoyed breadth of joy. I hope you're feeling a little bit more energized, a little bit more awake. And you can carry this sensation throughout your day. Or you can even just do this on your own when you're on a bathroom break or in-between calls to just really have a waking you up and bring some breadth into your daily habits. I will see you guys tomorrow. Thanks. 10. Day 7: Hi guys and welcome to day seven of the breath work challenge. Today we're gonna be working on breath of fire, which is super exciting exercise for me. I really like it. It involves really forcefully exhaling. So the inhales and exhales are going to be the same amount of time. So we're gonna be doing ten seconds for inhales, ten seconds for exhales. And we'll be doing that three times. So really thirty-seconds in total, back-to-back know holds. And then after those three rounds we take a little break, which is always introduced with this whole sound I have here. In this break, of course, we're going to have her eyes close the whole time. We'll be coming back to our natural breath. After 20 seconds, you'll hear it again. And we'll come back into a second round. So we'll be doing three rounds in total, really getting ourselves fired up. And how it works is we're gonna be inhaling and exhaling through our nose. The inhales and exhales would be the exact same amount of time. There'll be ten seconds, ten seconds. The only difference is we are going to be forcefully exhaling through our nose, contracting our abdominal area. So you're gonna be hearing like a very forced exhale which was through your nose. Like each time we exhale, each time we push out air through our nose or contracting our abdominal area, really controlling that exhale. The idea of this is really to clean out any toxins in your body to release any stress, to kinda get yourself fired up and give you some energy as well. You'll see the difference afterwards. So let's get started. Let's keep our feet flat on the ground, finding a comfortable spot where we're feeling really supported. But also we're sitting super tall. We're going to close our eyes. Take your hands to your knees, let your shoulders fall down. Let's prepare ourselves. Releasing any tension in your face. Remembering we're gonna be inhaling through the nose, exhaling through the nose. Just following my Q, following my rhythm. Before we get started, let's do three inhales through the nose, exhaling through the mouth, releasing any bit of tension and held together. Let's get started remembering. Ten seconds is a super long inhales. It's taking, it's super slow pacing yourself so that you can laugh those ten seconds. If we can just feel free to hold for the remaining seconds before we start to exhale. All right guys together for ten. And ****. And ****. Coming back to your natural breath. Noticing your face, you've accumulated any tension in-between your eyes or around your eyes or your jaw, releasing that. Now, let's get ready for round two. In ****. Inhale. Last one. Releasing any built-up tension, letting go of any thoughts that are passing you buy for your last round, coming in intentionally and strong to really keep your attention on your practice. Last one, signing your breath, your natural rhythm. Seeing wherever I as always guys, we're going to finish with three inhales, exhaling through the mouth. Just sending us off. Really calm. Inhale. Slowly opening your eyes. Thank you guys for coming to today's practice. Really hope you enjoyed it and I will see you tomorrow. Thanks guys. 11. Day 8: Hi guys and welcome to the aid of the Rothberg challenge. Today we're gonna be working on a breath exercise called breathing in thirds. There's many different variations of the name of the exercise itself, but we're going to call it breathing in thirds. And that's how I was taught it. It includes really kind of a slow progressive inhaling where we inhale for three. We hold her three. Inhale for three. Hold her three, inhale for three, and then exhale through the nose for nine. Now, it seems like a lot, but we're going to take our time with it. We're going to see how we feel. Sitting at the edge of our chair on crossing your legs are crossed. And from here we're really going to work on the holds where we holding it. We're not closing our throat. We're just simply pausing. And as we pause, as we hold, make sure that our shoulders aren't coming up or not. Kind of like just being too tense with it. We really want to keep a soft paws almost so we're not going to be over dramatic with her body. We're not going to stress it out. We're going to be doing this ten times. Then we're going to take a pause, which is going to sound like that. Then we're gonna do it again for ten times. And then we tend to spend more time in total three rounds. Alright guys, so let's get started. Of course, sitting at the edge of our seat. Finding your comfortable aligned pose. Resting your face, resting your hands on your knees. Relaxing the face. Breathing into any tension. We're just slowing the heart rate down. We're gonna start with 3.5 miles, exhaling through the mouth. Let's do this together. Inhale and exhale. All right, guys. Let's get started following my cues. Inhale, hold, inhale, hold, inhale, exhale, inhale. Hold, inhale. Hold, inhale, exhale, inhale, hold, inhale, hold, inhale. Exhale. Aren't around for guys. Let's do this. Inhale. Hold, inhale, hold, inhale, exhale. Round Five, inhale, hold, inhale, hold, inhale, axon. Round six, and now hold inhale. Hold, inhale, exhale, round Southern guys, inhale. Hold, inhale. Hold. Inhale. Exhale. Round a, inhale. Hold. Inhale. Hold, inhale, exhale. Round nine. And now hold inhale. Hold. Inhale. Exhale. Coming back to your body, back to your natural breath. Allowing yourself to just take it easy. Noticing where you're feeling or whatever you might be feeling in your body. I'm really feeling it in my chest. I feel like I've expanded it with these slow, slow inhales and these super satisfying exhales. Asking yourself now what you're feeling. And let's get ready for round two. Inhale. Hold, inhale, hold, inhale, exhale, inhale. Hold, inhale. Hold, inhale. Hold, exhale, inhale. Hold, inhale. Hold, inhale, exhale, inhale. Hold, inhale. Hold, inhale, exhale. Round five guys, inhale. Hold, inhale. Hold. Inhale. Exhale. Around six, inhale, fold, inhale, exhale. Round seven, inhale, hold and hold. Inhale. And exhale. And hold. Inhale. Hold, exhale. Round a, inhale. Hold, inhale, hold, inhale. Axon. Around nine. Inhale. Hold, inhale. Hold, inhale. Exhale. Last one, guys. Inhale. Hold. Inhale. Inhale. Exhale. Coming back to your natural breath. Allowing now fair access to be naturally a little bit longer than your exhales. Finding out stillness around your body, around your chest, rising and falling together. We're going to take three inhales, exhaling slowly out through your mouth and held together guys. Axon. Write your natural breath. When you're ready, guys, start to open your eyes. Thank you so much for coming today. I hope you feel something from this and I will see you guys tomorrow. Thanks guys. 12. Day 9.1: Hi guys and welcome to day nine of the breadth work challenge. Today we're gonna be doing a breadth work exercise called pursed lip breathing, where we inhale for four through our nose. We hold for three, and then we take one last little inhale, just really just topping it off. And then we exhale through pursed lips. So now what that means is it's like you're blowing out a birthday cake. Candles are worth the candle on your birthday cake. So it'd be like doing exhaling. And we'll be doing that for seven. The idea is to really elongate those exhales. And with the pursed lips, it really gives you another option, but to really paste your exhales you, because you can't just let it follow your exhales if it's being super controlled through a small hole. So we'll be doing that on the exhales will always be queued with the sound from the sample here. Will be doing two rounds. So normally we'd been doing three rounds, but this one takes a bit longer. You're going to notice that it's a bit of a slower breath work process. So two rounds and each round we doing ten breaths. Let's get started. Bring your feet flat into the ground. You can do this really walking, loan, so talking, but now you can do this walking, lying down to sitting up. If we are sitting, try and sit on a an edge of a chair or a sofa. Closing your eyes, starting to slow down, letting your shoulders fall heavy as we sit tall. Noticing where we're at at the moment. Finding that stillness. To get started, we're gonna do the three inhales through them out, sorry, through the nose and exhale through the mouth. Really are releasing any tension, getting ourselves warmed up for today's practice. Let's do this together. Inhale one. Coming back to your natural breath. After the first round, the first inhale and exhale, I'll be counting you guys through it. And then from there I'll only be queuing that I can breathe with you guys. Getting ready. Let's start together. Guys, inhale for 4321, hold for 321. Inhale. Exhale for seven through pursed lips. 654321. All right. Round to inhale. Hold. Inhale. Round three and hold and health. Round three, inhale, hold, inhale, exhale. Round floor guys, inhale, hold, inhale, exhale. Round Five, inhale. Hold, inhale. Exhale. And how round's six guys. Hold inhale, exhale. Round seven. Hold inhale, exhale, round a and hold him. Last one. Now. Hold exhale. Rest. Coming back to your natural breath. Seeing how we're feeling. Noticing the expansion of your chest, your stomach, when you inhale the contraction, when you exhale. 13. Day 9.2: Let's get ready for round two guys. Hold. And now exhale. And I'll round to hold. Inhale, exhale, inhale, round three, fold. Inhale, and exhale. Ground floor, inhale, and exhale. Round five. Hold, inhale, exhale, inhale, hold, and exhale. Round seven, inhale, hold, exhale, inhale, hold. And now exhale. Round nine and hold. Inhale. And exhale. Last one guys, inhale. Hold, exhale. Coming into rest. Together. We're going to take three deep inhales through the nose, exhale through the mouth, releasing again, any tension in the body or in the mind and held together. Taking your hands to prayer in front of your chest. Using this time to give yourself thanks and gratitude for coming to today's practice. We're on day nine. We're almost there. Slowly opening your eyes. Thank you guys for joining me and I will see you tomorrow. 14. Day 10.1: Hi guys and welcome to day ten of the Rutherford challenge. I hope that you've been enjoying the last nine days and that we can finish today strong, leaving you with a good sensation of breath work in general, the idea of these ten days was really to develop a habit. Obviously, this is a really short introductory course just to give you an idea of how breath work feels and how it, what it looks like. But of course, there's so much more that you can discover what breath work if you decide to continue going further. So today we're gonna be doing a little bit of yogic movements with breath work. Obviously they go hand in hand. I'm a yoga teacher as well. So I wanted to kind of finish off with a little bit of a mix of both. We're not going to be doing a full flow. We're going to just be doing breath work aligned with a few poses and practicing their repetition to be able to really dig deep into the pose and into the breath work. So we'll be doing three different kinds of poses or movements, more and more movements with the breath work. So I invite you guys now to come to a standing position onto your feet. We're gonna be doing three rounds. And in each round we'll be doing ten breaths. So in total again, 30 breaths like we have in many of the exercises we've been doing. The first round, It's going to be with a forward fold. So we really want to make sure that we're folding at our hips. First of all, that we're not just like rounding at our spine. It's really important that we keep our buck straight. We're going to keep our feet here a little bit wider than our hips. So normally when we do a forward fold, we want them to be as wide as your hips, but with what we're gonna do, we want them to be a little bit wider. And from here we're going to take our piece fingers and we're wrapping them around our big toe. Let's bend our knees so that our thighs and our stomach are touching. And we're letting your head hang heavy. Our elbows are going to be shining out to the sides. We've abandoned our elbows at the moment. We're going to hang here taking one breath. Then we're going to straighten out our legs, elbows out to the side trying to pull ourselves down on our inhale. Keep that back straight. So if we have to come up and have our arms really straightened here or if we wanted to, if we really struggled, we can keep our hands on our shin with a flat box so halfway lift. Otherwise we're trying to get deep into this with our breaths. Inhale here. Straight. Xle, bend our knees, we release the tension in our arms, drop our head. Nine more times, guys inhale. Former times following your breath. Around five. Round date. Last round guys. Gently releasing your hands. Walk your feet underneath your hips again. So just a little bit in words, hands to your shins. Inhale halfway lift. Push your shins way to fairly flat and not your bag shining forward. Exhale forward, fold. Let yourself just hang heavy at the hips, slowly coming up to stand, maybe noticing that your your legs are a bit tingly. When we come to a stand, we're shaking it off. Alright. That was round one. Let's get ready for round to, round two are gonna be standing and it's gonna be working. A lot of our glutes are legs, so let's get ready for it. We're gonna be doing ten rounds, five counts on each leg. So I'll be switching it up on count six. So we're gonna take our right leg, really rooting it down to the ground. Left leg is behind us. Toes are touching the ground, checking out your hips are shining forward. We're going to be coming into a somewhat airplane pose where we have our arms extended behind us. And to close the window, our arms extended behind us and our chest comes parallel down into the ground. Our left leg, in theory, comes parallel onto the ground. But check that your hips again are still squared to the ground. Check that your neck is in line with your body. So the idea is we're going to be coming into this pose, but because we're following the breath, we're not necessarily going to have a whole enough time to come completely into airplane. We're just gonna be making our way down there, keeping our alignments. So for example, if we only come this far down, but our alignment is perfect, our Legacy Active, our chest is strong, our core is activated. That's totally enough, right? So listening to your own self, we're not going to try and push through to get to the last part of our inhale or exhale? No. We really wanted to make sure that we're keeping the alignment, our number one priority. So we're gonna be inhaling, lifting that leg, and then when we exhale, we come back down, we tap the ground or you can just hover that left foot to the ground. But again, just as strong, we are super-strong, standing super tall, right? We're going to start with the left leg just so I can rest. My right left leg is rooted on the ground. Right toes are touching the ground behind us. Check your hips. Check your chest standing tall, hands extended behind you. Inhale. Exhale. 23. Exhale. Breathing with this guy is four. Acsm. Last one on this side guys switched it up, right leg rooted into the ground. Left leg extended behind us tos copying the ground behind us. Arms are active or settings super tall, inhale coming down. Check those hips are squared. Or two. Great. For fires. Right, goddess, shake it off. 15. Day 10.2: Right, Round three will actually be taking a seat. So find yourself a little edge, just sit off of feet flat onto the ground. Here we're gonna be doing a lot of arm movement, so your arms are gonna get a little bit tired. It's super simple, religiously inhaling your hands to the sky, shining our days, shifting our head up, just our gaze exhale, we come back down, inhale up, exhale down. We're doing that ten times. Really think about inhale, gathering any strength, exhale, releasing anything that's weighing us down. So really putting your own analogy into your movement, what are you getting rid of on your exhales? What are you trying to attract or bring into your life and your inhales, finding what really resonates with you and incorporating that into your own practice. Let's get started. Right? Hands or on your knees versus close our eyes. This is gonna be the last breathing exercise we do. And ten day challenge. Let's really take it strong. Give it our all be super intentional with every ten breaths. Really focusing on whatever intention we're going to do with our inhales and exhales. How we want to feel, how we're sitting, saying super tall, check those shoulders are down and back, that your chest is shining forward or sitting on top of our hips. Relaxing our face. Let's get started, guys taking your hands out to your sides below your hips, inhale hands this guy, shifting your gaze upwards, even if we're not having our eyes open here, exhale hands down. Really lengthening your hands out. Our hands are super active here, are reaching as far to the sides as we can and help. Making space for your ear so your shoulders are not crunched up. Exhale down. Feel the weight through your hands. Inhale. Exhale. And health for axon. Inhale 5678, inhale nine. Last one in Halton. And as we come down, we're coming down super slow on your exhale. Pushing anything that's not serving you away. Doing this for the next 543 to one. These letting your arms just fall to your sides, your hands to your names. We are going to finish with the 478 breath work that we did earlier on in the week. Just to really leave us with a pure relaxed feeling. We're going to be doing it four times. Inhaling for, for holding for seven, exhaling for eight. Really setting yourself on a good note. Not just our body that are breath and mind. Studying the breath guys together. Let's go inhale for four. Hold. Exhale, inhale. Hold, exhale. Hold. Accident. Last one inhale. Hold. Exhale. Back to your natural breath. Noticing this particular time that you give for your breast. Maybe you've got a lot of things going on at the moment. But you still make time to do is to focus on your breath. Taking your hands to prayer in front of your chest, closing your eyes. Noticing this time that you've allocated to breathing, slowing down, to finding stillness. Maybe you've got a super busy schedule going on. Maybe you don't, but either way, you have created this little time in your day to just sit still, To go inwards. Giving yourself praise for making this time, making yourself a priority for choosing u. I really want to thank you guys for showing me these last ten days. It's been very special and I really hope that you guys can incorporate breath work however you see fit in your daily life, weekly life? I wouldn't want to say monthly life, but yeah, if you can incorporate as much as you can and you're going to see if you are practicing yoga or you're running, or whatever activity you are doing, you are going to be a bit more conscious of your breath because we do sit in a state where we're breathing shallow more often than not, and that overtime has an effect. So if we can really learn how to breathe deeper, or only going to see improvements in the shape of our physical activity or of our anxiety, or how we deal with anxiety in our day-to-day lives. So this is again, just a little bit of an introduction just to kind of give you a bit of a teaser of what breath work entails. But I do hope that you guys go for yourself looking for further resources. Thanks a lot guys. Take care.