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(upbeat music)

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- Alright, welcome
my darling friends.

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Thank you for joining me for
this 5 minutes of breathwork.

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You won't regret it.

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

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Sit up on a little somethin'
somethin' if you have it.

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If not, no worries.

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We're just gonna try to
find length in the spine.

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And if you're feeling,

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if you're
struggling a little bit today,

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know that you can do this
laying on your back as well.

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Alright?

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Wherever you are, let's find
length in the spinal column.

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Length through
the crown of the head.

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Benji's settled in in
his position as well.

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And if you feel comfortable
and safe, close your eyes.

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Just kind of shutting down
the visual, the external.

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And if that's not
good for you today,

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you can just soften your gaze.

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And truly allow it to soften.

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Allow your peripheral vision

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to become more subtle.

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And just notice
your breath here.

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Nice.

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Then whether you're in a
seated position or lying down,

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move slowly here.

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Allow the sound of
my voice to guide you.

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And thank you for
allowing me to guide you.

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Slowly, move like
you love yourself,

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you're gonna slowly bring
your hands to your rib cage.

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And just bring the index finger
and thumb to the rib cage here.

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Start to breathe
a little bit deeper,

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noticing how

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the rib cage
may expand as you inhale.

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And how it contracts,

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it gently softens,

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draws in on the exhale.

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And see if you can
gently deepen your breath,

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exaggerating that
movement just a little bit.

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Then keep this beautiful
expansive breath going,

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but relax your hands now
wherever they fall naturally.

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Palm face up or face down.

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And see if you can find
that slow, expansive breath.

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Feeling the rib cage 
lift and expand.

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And soften and retreat in.

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And then release that breath.

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Just come back to
your natural breath,

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whatever that may be.

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In yoga we often
say if you're breathing,

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you're doing it right.

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And what we're wanting
to do is train the brain,

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mind's eye as well,

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to breathe with more attention,

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more awareness,
more consciousness.

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So we're gonna end with a

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breath where we inhale
into the belly this time.

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Then inhale into the rib cage

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and the chest
where you just were.

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And then exhale, let it go.

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And if it helps to put your

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hands on your belly
or your rib cage again,

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go ahead and give it a try.

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Inhale in to your belly.

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Keep inhaling as you breathe
into the chest, rib cage.

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And then exhale, let it go.

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So it's a two-part inhale,
breathing into the belly.

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Keep inhaling into the
rib cage and the chest.

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And exhale out through
the nose or the mouth.

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Breathe in through
the nose, belly.

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Continue, chest and ribs.

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Exhale, let everything go.

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One last time,
deep breath into the belly.

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Into the ribs, the chest.

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Breathe in,
breathe in, breathe in.

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And exhale this one out
through the mouth if you can.

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Let it all go.

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Beautiful, just take a
second here to open your eyes.

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Maybe take some soft,

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easy movements in the head or
the neck and notice if you

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feel like kind of moving a
little bit now, maybe gently.

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Often starting with conscious
breath will kind of inspire you,

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motivate you to want to find
what feels good and explore

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some more whole body
movements and sensations.

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I always say a little goes
a long way so thank you for

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taking the time to
breathe with me today.

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I hope to see you again soon.

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Draw the palms together,
thumbs to the heart.

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Take one last
little breath in together.

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And out together.

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Take good care.

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Namaste.

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(upbeat music)