balance breathwork - for nervous system regulation

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Surrender and relax on each exhale through the mouth and breathe in through the nose. I lay down comfortably with headphones and eye mask for best effect. I begin by just relaxing the body completely, observing the breath. I take a deep breath in and out through the nose and out through the mouth. I can feel the breath in and out through the nose and out through the mouth. Now, begin breathing with conscious control without stops. Breathe in through the nose and out through the mouth. Exhale with the sides of the mouth. with a nice surrender and breathing in actively through the nose. So every breath in is active. Make a little bit of an effort as you breathe in through the nose and just relax and surrender as you exhale through the mouth. Continue breathing like this for around two more minutes. Without stops continue to breathe in through the nose and out through the mouth. Every breath in you feel your belly expand. Your chest expanding and you relax on the exhale fully and completely. See your breath as a wave coming and going up a shore. Coming up the shore on the inhale and down the shore on the exhale. Never stopping. Always flowing. Allow yourself to have thoughts coming up. Sensations are rising and know that it's okay to experience new sensations and new thoughts while doing this type of work. Continue breathing in through the nose and out through the mouth. Every breath in you feel your belly expanding and out through the mouth. Never stopping. Continue to breathe in and letting go through the mouth. Breathing in through the nose. Exhaling through the mouth. Without stops. Continue to breathe without stops as we now prepare to hold our breath. Breathing out through the mouth. For three, two, one. Exhaling all the air out and holding your breath on empty lungs. Continue holding it here for about 20 more seconds. Relaxing your body. Finding peace. 3, 2, 1. Take a deep inhale to the top. Holding the breath at the top. Relaxing your body again. Holding for about 20 more seconds here. Trust your body. You have enough oxygen. And continue holding for 3, 2, 1. 3, 2, 1. Exhale through the mouth. And take a deep breath in. Again through the nose. And out through the mouth. Continue now as we go into the second phase of nose inhale and mouth exhale. We will breathe here for 3 more minutes without stops. Breathing a full body breath to the top. Letting go of any stuck tension, emotion or thoughts that may arise. Remember that everything is welcome here. There is no good. There is no bad. There is no bad type of emotion, sensation or thought. Continue to breathe in the circular formation, never stopping the breath, always breathing in or out. Never pausing between the inhale and exhale, always breathing in and out. Connect to your heart, feel whatever is here and come back to center. Remember that clarity lives in your breath. This balance. It begins within. Continue the breath, allow it to reset, realign and remember your true being. Continue to breathe for about one more minute before we enter the final phase of today. Breathe in through the nose, out through the mouth, in through the nose, out through the mouth, in through the nose again, and out through the mouth for a couple more seconds with conscious control. Observing what is here, allowing all of you to take space. We now switch to only mouth breathing. Breathing in through the mouth, and out through the mouth. In through the mouth, and out through the mouth. Only breathing in and out through the mouth for 30 more seconds, without stops. Allow whatever is here, within, to come out. If you notice any emotion arising, any sadness, any joy, any grief, any frustration, anger, everything is welcome here. This is just old energy. being released, allow it to go. So as we now prepare to hold our breath in three, two, one, exhale all the air out and continue the flow of your breath. We will soon hold our breath again. So allow whatever is here, whatever emotion is here, to take space fully. Observe your mind, sensations around your body, and just allow everything to be here. Trust the process. On the next exhale. You hold the breath on empty lungs. Continue to relax your whole body, relaxing the neck, the shoulders, your whole back relaxed for about ten more seconds. Trust the process. And in three, two, one, exhale. We are now ready to hold our breath in three, two, one, exhale. One, fill your entire upper body with air, holding the breath at the top, relaxing your body again as you hold the breath. Continue to hold, observing what is here. And exhale all the air out through the mouth. You can now take slow deep breaths in and out through the nose, feeling your body, breathing slowly. Good. Conscious, controlled breaths through the nose in super slow motion, slowing down the breath as much as you can. Breathing in and out through the nose. Breathing in and out through the nose.