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(upbeat music)

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- Alrighty,
welcome my darling friends.

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Thank you so much for joining
me for a little breathwork

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and for joining sweet Benji,

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who's being
extra darling today,

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as we can see.

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Come on down to the
ground if you haven't already.

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Make sure you're
comfy and supported.

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So a little
blanket goes a long way.

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I've lifted the hips up.

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You can sit cross-legged.

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If you're struggling today,

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you can do this
breath practice on your back.

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But for today,
this balancing breathwork,

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it is my preference to
be upright in this spine.

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So just feel it out, though.

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Alright, and then as you get
settled in, just take a moment

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to connect to how
you're feeling today.

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Maybe close your eyes.

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Just shut it down for a second.

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Maybe soften the
skin of the face.

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And maybe you just find a
little sway in the spine here

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as you relax your
shoulders and drop in.

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So just like with
our physical asana,

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the pranayama practice,
you know,

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it has a beginning,
middle, and end always.

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And the beginning can be
sticky and hard to get going.

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So a soft, easy sway to just

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kind of drop in,
land here in the moment.

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You already
pressed play on the video,

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we're gonna do it to the end

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and you're going to love it.
I'm just kidding. (chuckles)

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But we're gonna just discover

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the subtle and the
powerful benefits of breathwork.

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And the more you show up,

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the more you start 
to discover and feel

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how this type of
conscious breathing

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can affect our nervous system,

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and the brain, of course,

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and therefore 
our emotional health

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and mental health.

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Nice. We're gonna start by just

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taking a full breath
in and as you breathe in,

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think about that inhale
traveling down to your belly.

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And then on the 
exhale it travels up and

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out through the nose.

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So we call this
directional breathing.

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You inhale, 
inflate down into the belly.

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And exhale it 
comes all the way up

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and out through the nose.

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And sometimes this may be a

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little too jiggy for you but
a little hand gesture helps

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especially if you're used
to breathing up on inhale,

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into the shoulders like we
did when we were kids maybe,

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not babies,
but younger people.

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So again,
inhaling down into the belly.

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And exhaling up and out.

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Now just try a couple moments
here, a minute, on your own.

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Inhale, travels down.

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And the exhalation
travels up and out.

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Now adding some layers,

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so continue with
this directional breath.

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Some layers are to exaggerate

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a little bit the
expansion in the belly.

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Think of like a balloon breath,
a balloon belly.

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And then on the exhale,
engage the abs,

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draw the navel in and up.

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This takes concentration
(chuckles) and focus.

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And adding another layer,
lift the sternum.

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Find more length
through the crown.

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Nice, now you can open your

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eyes to a soft gaze if you
need a visual here but we're

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just gonna bring one hand on
the belly and then the other.

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You can go palm to palm
or you can go fist to fist.

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So we're gonna move into a
more energizing pranayama now,

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Kapalabhati breath.

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Essentially, we're gonna be

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doing the same
expansion we just did,

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but we're gonna
speed it up a little bit.

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Try to keep your
shoulders relaxed, heart lifted.

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This is like a pumping breath.

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So you're gonna
inhale into the belly,

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feel the expansion.

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Short, sharp exhale,
draws the navel into the spine.

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And then the inhale is passive.

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Exhale, draw it in.

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Inhale, almost becomes passive
as you start to speed it up.

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Ready? Here we go.

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Close the eyes
whenever you're ready.

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Pets usually
freak out at this one,

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so just try to stay focused.

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And keep a nice, steady pace.

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So you can align with
my pace or find your own.

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And then let it go.

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Inhale, nice and easy.

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Exhale, just let it go.

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Allow your hands
to rest in your lap.

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We're gonna do one more
round of that in just a second,

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but for now,
just breathe nice and easy.

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Maybe swallow.

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Soften the skin of the forehead.

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And then round two.

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Try to keep the chest lifted

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and try to keep
the shoulders still.

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So this takes practice, 
so you're gonna relax.

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I think the fingertips or the

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hands on the belly
are really helpful,

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particularly if
this is new to you.

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So you can help
isolate these muscles.

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Think of the exhale like 
a snap, (snaps) snapping in.

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And I was gonna give
you one other suggestion,

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whatever, I forgot what it was.
Okay, here you go.

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Inhale in fully to begin.

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And exhale.

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Stick with it.

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Meet your uncomfortable edge.

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Hang with me.

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Speed it up for
the last 10 seconds.

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And then let it go.

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Palms on the thighs.

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Face up or face down
depending on how you feel.

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And just keep your eyes closed

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here if you can or soft
gaze and notice how you feel.

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If you feel a
little lightheaded,

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palms down, I suggest.

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If you're feeling
like a little happy,

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grounded, floating,
blissful being, maybe,

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maybe palms face up is good.

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Alright,
bat the eyelashes open,

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take a gentle stretch in the neck,

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maybe some soft movement.

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Alright.

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So we're coming to the end
of our video practice here.

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We use directional breath
to tune in, to drop in,

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ground down in
the present moment,

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slow things down.

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And we picked up the pace
with the Kapalabhati breath,

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which is an energizing breath,
also really good for the

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digestive organs and it can
kind of give you that natural

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high if you continue
to practice it regularly.

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That is sometimes really nice.

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It's like when you're
craving another coffee or a tea,

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it's nice to play
with pranayama instead.

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We're gonna end 
with a little breath

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that is just honestly if
you're gonna do one thing

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every day I think this this
would be it so you're gonna

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inhale in through your nose

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and then inhale in 
through your nose again

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and then you're gonna 
exhale out through your mouth.

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So in a lot of ways
we're putting the two forward

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breaths together for
this creative banger!

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So inhale, 
inhale through the nose,

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slow long exhale 
through the mouth.

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Got it? Let's go.

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Inhale, inhale, exhale.

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I'll guide the first three.

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Inhale, inhale, exhale slow.

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Inhale, inhale, slow exhale.

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Keep it going.
30 seconds.

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Keep it going,
drop your chin slightly.

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If you need to focus in,
10 more seconds.

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One more.

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And let it go.

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Amazing, 
bring the palms together,

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start to rub them together.

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Just notice how you feel.

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Whew, sigh it out if
you need a little sound.

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Take a deep breath in,
sit up tall,

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and just bring
one hand to the heart,

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one hand to the belly
here to close.

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Thank you so much 
for taking this time

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to invest in
conscious breathing with me.

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It's an honor
and pleasure always.

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Hope to see you again soon.

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Take good care.

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(upbeat music)