Breathwork Meditation EN

Breathwork Meditation – guided breath work – healing on all levels

Breathwork Meditation - geleitete Atemarbeit - Heile auf allen Ebenen, Breathwork Meditation - feuer spuken

So glad you are here!

I have been practicing, studying and teaching holistic health and breathwork for many years.

This form in particular is very powerful and allows you to enter a deeper level of consciousness. You will relieve stress, let go of anxiety and fear and move towards more love, peace and happiness.

Because of the 30 deep breaths, the oxygen level in your blood increases, which leads to higher pH levels in your body.
It not only releases your „happy“ hormones and often makes you feel euphoric, but also your immune system, cardiovascular system and other functions get better.

Do this breathing work regularly. It has been proven to strengthen your immune system. This particular breathwork practice is very old and has been practiced for thousands of years by yogis, monks, shamans and healers alike.

You may have heard of this technique before, as it has gained popularity in recent years as the Wim Hof method. Nothing new, we all revive ancient techniques from yoga and Buddhism with kind and loving intention.

If you are pregnant or have epilepsy, check with a doctor first.

Namaste

Verena


Guided by Verena Gittner

Listen to the recording of this meditation or download the MP3 file here:

Breathing Technique – Maintain strength, detoxify at all levels

Hello dears

Welcome to this guided breathing technique.

This form of breath work consists of three different parts.

The first is 30 power breaths. No pause between inhaling and exhaling.

The second is holding your breath after exhaling so that there is no air in your lungs.

If you need to breathe before, take a breath and return to holding the breath after the exhalation.

And the third part is holding the breath after inhaling for about 15 seconds, a breath restoration.

For the breath:

You have a belly.

Du hast eine Brust.

You have a head.

And with these three parts you will breathe, actually with your whole body.

Breathe in and out evenly through your mouth. Breathe in completely, but not completely out.

A very deep inhalation, breathing all in but not all out!

Just let go!

We will repeat these three steps four times. Holding the breath lasts 30 seconds in the first round, 60 seconds in the 2nd and 3rd rounds, and 90 seconds in the 4th round.

Holding your breath lasts 60 seconds in the first round, 90 seconds in the 2nd and 3rd rounds, and 2 minutes in the 4th round.

That was a lot of information, don’t worry, I will guide you through everything.

If your hands and feet tingle or you feel your body temperature change, that’s fine. Lie down if you need to and relax

Your body may be going through certain reactions

If you shake or twitch, cough maybe even a little or burp, let that happen.

Not only do we want to fill the air in our chest, but we also want to fill the air in our stomach because we activate our vagus nerve, which goes from our throat to our colon. When you stimulate the vagus nerve, you stimulate your parasympathetic nervous system, which helps you and your body come to rest and relax.

Have fun

Let’s begin with the 30 power breaths.

Round number one.

Fully inhale. Into the belly, into the chest and let go.

You’re going in this nice slow rhythm

Breathe in.

Breathe out.

Breathe in.

Breathe out.

Just go with the flow of the breath.

In.

Out. Make it circular.

In.

Out.

In.

Out.

If you already start to feel your fingers or toes begin to tingle or you feel a little lightheaded that’s all perfectly normal just keep the breath going.

In.

Out.

Into the belly.

Into the chest.

And let go.

Like a wave.

Fully in.

Letting go.

Fully inhale and exhale, release.

Just keep on going.

No pause between inhalation and exhalation.

Ten more.

Fully in.

Letting go.

Last five

last breath.

Five more.

Last one.

Fully in.

And let go. let all the air out

One minute breath hold from now on.

Be in this moment.

Let the body do what the body is capable of doing.

Be aware of your heartbeat..

Slow it down,

and just be in this moment.

Let that relaxation spread down to your toes,

into your fingertips,

to the base of your neck and head.

You are almost there.

Holding, and let the body work it’s magic.

Recovery breath in…

Five.

Four.

Three.

Two.

One.

big inhale fill the lungs all the way up to the top and hold for 15 seconds.

Exhale in three…

Two.

One.

Let it go.

Round number two.

back to that 30 breaths

fully inhale, let it go

nice and slow

full in, let it go

full in, let it go relaxe to the deepest

just let the body do what the body is doing

just keep the breath going we only have five left

last three

last two

last one big inhale and the exhale let all the air out hold at the bottom

beautiful we’ve got 90 seconds here

relax the shoulders relax the muscles in the face relax the muscles in the hands, fingers

whatever you’re experiencing in your body right now just allow it to be

you´re doing great, just 30 seconds left you can do it

hang in there

last five four three two one big inhale

fill the lungs all the way up to the top

and then hold here at the top so that

breath retention with the inhalation

hold 15 seconds here

Exhale in three…

Two.

One.

Let it go.

Round number three

Back into that rhythm.

Breathe in.

Breathe out.

Breathe in.

Breathe out.

In.

Out.

In.

Out.

Into the belly,

Into the chest,

and let go.

Like a wave.

In.

Out.

Make it circular..

Fully in.

Letting go.

Just keep on going.

No pause between inhalation and exhalation.

In with peace.

Out with stress

Ten more. great job

Fully in.

Letting go.

Nice deep circular breaths.

Five more.

Last one, fully in…

and on the exhale…

Hold.

One a half minute breath hold from now on.

Feel.

Become aware of your body.

If your hands and feet are tingling or you feel your body temperature is changing, that’s ok.

You’re doing fantastic.

If you need to breathe before I give the cue, that’s okay.

You are almost there.

Inhale in 5

4, 3, 2, 1

Fully in,

and hold for 15 seconds.

Back into that rhythm in 5 , 4 ,3 ,2 1

Round number four.

fill up the lungs

Breathe in.

Breathe out.

Breathe in.

Breathe out.

In with the relaxation.

Out with the stress.

In .

Out.

In.

Out.

In.

Out.

Into the belly,

into the chest,

and let go.

Like a wave.

Make it circular.

Fully in.

Letting go

Just keep on going.

No pause between inhalation and exhalation.

In with peace

Out with stress.

Ten more.

Fully in.

Letting go.

Nice deep circular breaths.

Five more.

Let’s give it all we got.

Last one.

Fully in.

And on the exhale…

hold the breath at the bottom

this is our last hold we’re gonna be here for two minutes

Become aware of the blood running through your veins, your heart beating.

let the body work it’s magic

Feel.

Thirty seconds left.

You’re healing the body from the inside out just with the power of breath

You are almost there.

last five , four , three, two one

Breathe in.

And hold for 15 seconds.

Exhale in three…

Two.

One.

Let it go.

Let your the breath come back to its natural state

Move your body bit by bit,

starting with your fingers and your toes.

Let your breathing normalise.

If you liked this guided breathing session, we’ve got more for you…

I have different versions of this brathing tecnique on my wesbite. Without intro and guadanice for example just with the breath sound.

Download it.

Thanks for your time.

And I wish you a good night,

or a good day,

and a good life.

All the love.

All the power.


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