20 Min Guided Breathwork Meditation

Before you listen…

Please spend a few moments reading this short intro to give you a better understanding of what breathwork is, what to expect, and how to best prepare to make the most out of your practice. If you are pregnant or have any medical conditions, such as but not limited to asthma, you must consult with your doctor to see if breathwork is right for you. Proceed at your own risk.

What is breathwork?

Breathwork is a practice that involves focusing attention on your breathing pattern and rate. The way we breathe has a direct impact on our nervous system and levels of stress, relaxation and well-being.

Scientifically, our breath is connected to our parasympathetic and sympathetic nervous systems. The parasympathetic system helps our body to rest and digest, while the sympathetic system activates our 'fight or flight' stress response. Deliberate breathing practices can trigger the parasympathetic system to help calm our nerves and reduce stress.

When doing breathwork, you focus on taking deep breaths from your diaphragm rather than shallow chest breaths. This sends oxygen to your brain and tissues more effectively. It also activates the vagus nerve which runs from our brainstem to our organs. Stimulating this nerve can lower heart rate, blood pressure and levels of stress hormones like cortisol.

Some benefits of regular breathwork practice include reduced anxiety, lower blood pressure, better sleep, more energy and focus. It also allows us to tune into our body's physical sensations and quiet the mind.

What can you expect from breath?

When first trying breathwork, go at your own pace and tune into your body’s sensations - allow your body to become your guide. Pay attention to your natural breaths, then gently lengthen your inhales and exhales. Don't overthink it. You may feel tingling, relaxation or calmness spread throughout your body. Some people feel lightheaded so go at a comfortable pace. With practice, breathwork becomes a simple tool to relieve stress and enjoy an inner sense of peace.

Focused breathing through techniques like breathwork has proven science behind it showing connections to our body's relaxation response. It can also support health in several ways when done regularly.

When you first give breathwork a try, go very lightly. Ease into it without anticipating specific results. Simply pay gentle attention to how your breathing feels from moment to moment. Take the pressure off of yourself to have specific experiences right off the bat. Set your intentions and surrender to the outcome.

With an open mind, see how your body and mind respond over subsequent practice sessions. Pay attention not just to any feelings of relaxation, but also to how the process makes you feel overall. Breathwork is a peaceful way to connect inward - so enjoy exploring its impacts as you go at your own comfortable pace. Have fun!

Physical expectations

• Temperature shifts. It is common for people to feel hot or cold

• Impulse to move, shake, groan, yell can arise.

• Lightheadedness or dizziness.

• Tetany, a slight cramping feeling. Often occurs in the forearms, causing the fingers to curl up which is why this is sometimes called “lobster claws.” This sensation can happen anywhere in the body though. 

Emotional + Spiritual expectations

• Any emotion can arise during a session, from grief to indifference to bliss.

• One can experience clarity or more questions to contemplate

• Spiritual experiences such as feelings of interconnectedness

Important Things to Note

• You and your body are your primary guide, AJ/ the facilitator is your secondary guide. Anything she cues or invites is purely an invitation. You have full agency to choose what feels right for you at any given moment. 

• There is no such thing as a “bad” emotion. All parts of you are welcome, seen, can be expressed, and witnessed as they are.

• Allow yourself to witness what comes up without judgment.

Preparing for a Breathwork Journey

Here are suggestions on how to best prepare for the session:

• Drink plenty of water 24 hours before your practice

• Avoid drinking or eating 1 hour prior to the session to avoid stomach aches and/or nausea

• Set up your room in a way that feels cozy, safe, and free of distractions. Candles, crystals, incense, or anything that is supportive for you is invited.

• Sessions are done lying down on a flat surface. For your head head, I suggest using either no pillow or one that is thin or ergonomic so that your neck is not kinked to allow for optimal breathing. You may also consider placing a  pillow under the knees to support your low back.

• Keeping a blanket next to you in case you get cold

• An eye mask can be helpful during the session to dive inwards but is not required.

• Headphones are suggested for good sound.

• Wear clothing that does not feel restricting.

• Integration. I cannot stress the importance of taking some time after the session and over the next few days to contemplate what came up during the session. Intention + Breath Journey + Integration = Transformation. Journal, have a convo with someone supportive, or reach out directly to me via chat or IG.

That being said... ENJOY :D