Feeling fall in the air and its reminder that unavoidable change is coming. Change is the opposite of order, around the corner of which we know what to expect. And, while there’s comfort in knowing what’s around the corner it’s only in chaos that discovery and adventure happens.
As we head into the fall of continued and abundant uncertainty, with anticipation of the elections and anxiety of the flu season and lingering COVID, the only thing within our power is to instill practices that ground and empower us so that we can remain resilient for ourselves and those around us.
Every seed of decision and inspiration begins with an inhale. Therefor, this routine aims to inspire.
Today’s practice consists of three main sets, each with their own components.
First set is two sets of “100 Inspirations” consisting of 5 sets of approximately 20-30 breaths each in the below format, focusing on smooth transitions between inhales and exhales and using an inspiring mantra such as “I can”, “I will”, “I am”:
Level 1: 1 part Inhale through the nose, 1 part Exhale through the nose X 20-30 breaths. Short (20sec) hold on the final exhale
Level 2: 2 part Inhale through the nose, 1 part Exhale through the nose X 20-30. Short (20sec) hold on the final exhale
Level 3: 2 part Inhale through the nose, 2 part Exhale through the nose X 20-30 breaths. Short (20sec) hold on the final exhale
Level 4: 2 part Inhale through the nose, 1 part Exhale through the MOUTH X 20-30. Short (20sec) hold on the final exhale
Level 5: 1 part Inhale through the MOUTH, 1 part Exhale through the Mouth X 20-30. Short (20sec) hold on the final exhale
Repeat this protocol for a second set.
The second main set is 3 X Advanced Wim Hof Method breathing protocols per the following:
60 breaths consisting of 20 breaths each of gears 1, 2, and 3 where gear 1 is compared to an easy walk intended as a recovery pace, gear 2 is an easy jog, and gear 3 is a sprint, done at a level of no harder than 85% maximal effort and based on what the individual needs on that day and time. Some may want a more relaxed experience, so tone the effort level back. 20-30 sec breath hold and squeeze after the final INHALE ~ opposite of Wim Hof Method Fundamentals where the breath hold is at the bottom of the final exhale.
Offer practitioners a few grounding breaths to resettle.
The final set is to bring the central nervous system back down consisting of two sets of Bharamari breath. First set is 40-50 breaths using a 4 count inhale and (double that count) 8 count exhale. The second set is a 5 count inhale and a 10 count exhale, again 40-50 breaths. I count both the inhales and exhales using my voice and snapping my fingers.
Here’s a link to our Instagram live video.