(upbeat music)

- Alright, welcome
my darling friends.

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

You won't regret it.

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

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

If not, no worries.

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

And if you're feeling,

if you're
struggling a little bit today,

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

Alright?

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

Length through
the crown of the head.

Benji's settled in in
his position as well.

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

Just kind of shutting down
the visual, the external.

And if that's not
good for you today,

you can just soften your gaze.

And truly allow it to soften.

Allow your peripheral vision

to become more subtle.

And just notice
your breath here.

Nice.

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

move slowly here.

Allow the sound of
my voice to guide you.

And thank you for
allowing me to guide you.

Slowly, move like
you love yourself,

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

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

Start to breathe
a little bit deeper,

noticing how

the rib cage
may expand as you inhale.

And how it contracts,

it gently softens,

draws in on the exhale.

And see if you can
gently deepen your breath,

exaggerating that
movement just a little bit.

Then keep this beautiful
expansive breath going,

but relax your hands now
wherever they fall naturally.

Palm face up or face down.

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

Feeling the rib cage 
lift and expand.

And soften and retreat in.

And then release that breath.

Just come back to
your natural breath,

whatever that may be.

In yoga we often
say if you're breathing,

you're doing it right.

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

mind's eye as well,

to breathe with more attention,

more awareness,
more consciousness.

So we're gonna end with a

breath where we inhale
into the belly this time.

Then inhale into the rib cage

and the chest
where you just were.

And then exhale, let it go.

And if it helps to put your

hands on your belly
or your rib cage again,

go ahead and give it a try.

Inhale in to your belly.

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

And then exhale, let it go.

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

Keep inhaling into the
rib cage and the chest.

And exhale out through
the nose or the mouth.

Breathe in through
the nose, belly.

Continue, chest and ribs.

Exhale, let everything go.

One last time,
deep breath into the belly.

Into the ribs, the chest.

Breathe in,
breathe in, breathe in.

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

Let it all go.

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

Maybe take some soft,

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

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

Often starting with conscious
breath will kind of inspire you,

motivate you to want to find
what feels good and explore

some more whole body
movements and sensations.

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

taking the time to
breathe with me today.

I hope to see you again soon.

Draw the palms together,
thumbs to the heart.

Take one last
little breath in together.

And out together.

Take good care.

Namaste.

(upbeat music)