And I've been just so amazing inspired but the amazing community that we have built and how many of you are coming on a journey with me to really learn how to take care of ourselves during this kinds?

And also in general, I do share all the sessions on HGTV on Instagram.

But I also really wanted to share with my YouTube family and community.

So I hope you enjoy this.

So today we are doing our breath work with Julia.

Thank you for having me.

I just wanted to start by saying that I'm really honored and humbled to be here and excited to share this practice with you again and with everyone else who's here.

So I'm going to first just bring us into the space and into the practice together, and then I will talk once, were settled in a little bit more about breath work.

So we're gonna start by just coming into the space that this practice together, I'm gonna ask everyone to just find a comfortable seat, lengthen your spine, placed the palms of your hands down on your thighs or your knees.

Gently close your eyes and we're gonna take three deep breaths together again.

Just coming into this space in this practice, inhaling deeply through the nose and exhale, letting it go in hell through the nose.

Exhale, relaxing, inhale deep breath.

Exhale and keeping your eyes closed for a moment of stillness.

Quietness as we tune in and come into greater connection with our body and our mind today just getting really present with that, what it is that we're feeling.

We were at amongst all of the uncertainty and craziness around us, getting quiet and honest present with ourselves.

Breath work is a fundamentally a practice of coming into greater awareness with our breath, and our breath has the ability to control our nervous system amongst many other things so it can bring us out of the state of sympathetic nervous system that we are operating in most of the time and tap into our Paris sympathetic nervous system, where we can rest and digest and process our emotions.

So today we'll be doing one practice to bring us into that.

But really, any practice of breath awareness or just taking deep breaths has the ability in the capacity to toughest into that state where we can relax our body, calm our mind.

So now, inhaling deeply together and then exhale rolling your chin down in towards your chest.

I'm gently opening your eyes up, coming back into this space together.

We're going to go straight into a small bit of movement just to get into connection and presents with our body.

Before we move into the breath, I'm gonna ask you to interlock your fingers in front of your body and with a deep inhale, stretch them over top of your head, exhale and then stretching over to the right side, feeling the stretch all along the left length of your body.

Just connecting in with our body is getting out of our heads, stretching over to the other side and coming back to center and then bringing your hands behind your head, relaxing your shoulders down and starting to squeeze your elbows together so that your bat comes into a little bit of an arch, allowing your neck to fall back into your hands.

In this position, our chest there expanded, so we're stretching out a ribcage.

We have full lung capacity and the ability to take deeper breaths than we usually do.

So let's take two deep breaths together, inhaling completely into our expanded chests and exhale, sending the breath down to our belly, letting it go all the way down again.

Inhaling deeply, exhale, Send the breath down good and then coming back to center, releasing your arms and letting them gently fall to the side, releasing the stretch.

Maybe feeling a little bit of tingling in your hands and your fingers were already starting to move energy as we breathe, coming into a more relaxed state, who so today we're working with the theme of presents, and the way that I've been trying to deal with that is to just be really, really present with every emotion that I'm feeling at any given point in time.

And our breath is a practice that helps us get really present with what we're feeling.

So I want to ask you valerian everyone here today to come into your own presence with what it is that you're feeling by setting an intention for the breath practice, and we're going to do this by using two words.

This is the same thing we did in the practice that we did as a group.

So we're going to first identify one word, which is what it is that you are ready to let go of in the practice today.

So anything that is is present and coming up for you right now, I want you to take a moment to just anger in that word.

That one word.

What are you ready to let go of?

If you want to write it into the comments as away Thio, You know, send it out there and start releasing it.

Go ahead.

Um, Blair, leave it to you.

If you want to share, keep it to yourself.

Yeah.

Just, um I think for me, the first word that came to mind was control.

But, um, I just feel like I want to control everything that's going on.

And, um, I think that I'm ready to kind of let it go.

Um, So I think that's gonna help.

I think that's the base where anxiety and fear comes from.

So I'm gonna use that word today too.

Is that right?

Yeah.

Amazing.

I love that.

So control.

Yeah.

So whatever word is coming up for you, take a moment to just close your eyes.

Anger in that word.

What are you letting go of?

Good.

And then the next word that we are going to identify is what are we calling in?

So every time we let go of something, we are literally, physically, emotionally, energetically making space to invite and call in something else.

For me, it will be like light.

It was wonderful.

Great.

So again, taking a moment to just anchor that in What are you calling in today?

Good.

So those two words are going to be your intention for the breath practice that now we're about to do so.

I'm first going to Yeah, introduced the breathing technique.

I'm gonna guide you through it as well, and we're going to do it super gentle today.

But we're going to move into a conscious, circular connected breath.

So all that means is that we're going to remove the pause that's usually at the top of our inhale and the pause that's at the bottom of our exhale and come into a connected circular breast.

So I'll give a little example of what this looks like.

So it's a conscious, circular connected breath through the mouth.

Um, and it's very simple again.

Like I said, I'll guide you through it and yeah, we're gonna do another technique just before we move into that as well, so that I can also give you a take away that you can use, um, to manage anxiety and other things that might be coming up a different moments.

If it does feel uncomfortable or your mouth is getting drier, you feel any sensations coming up just be really present and accepting of what those feelings are that are coming up and challenge yourself to keep breathing through it.

So it's not gonna be a super comfortable breath, but it is really powerful.

So try to yeah, pushed through that discomfort as well to go ahead and lie down.

You don't have d'oh.

You can still do the practice seeded, but if you want, you can lie down and come to a comfortable lying down position.

I also just want to say that if you are somebody who is prone to seizures or has epilepsy, um, I was taking medication for epilepsy.

Stay with us, but don't go into the circular connected breath.

Just keep taking deep breaths.

Don't go into the circle of the breath, just keep the pause and just take deep breaths.

That's just for anyone who is prone to seizures or has epilepsy.

Everyone else, that I challenge you to breathe with us in the third yellow.

We're gonna do it now.

Okay, So if you're lying down or you're seated wherever you're at nail closing your eyes gently coming back into your body a relaxed state of mind feeling really present with where you're at and remembering those words that you identified, What are you letting go of?

What are you calling in?

Letting go of control Anxiety, negativity, calling in light, love, compassion, kindness of whatever those words are for you and start taking deep breaths here and before we move into the conscious, circular connected breathing.

I want to introduce one of breathing technique, which is it's my go to breath for moments of anxiety.

Or if you're having trouble falling asleep or you need ah, little bit of a reset midday.

This is a mindfulness technique and a great way to just come back into prison.

Then, um, just slow down a little bit, top into your nervous system back into its relaxed state, and it's a four count breath that where we inhale and exhale for the same length but inhaling for four accounts and exhaling for four accounts.

So we're gonna do that together now on your next breath.

Inhaling on one two three for Exhale one, two three Poor inhale one, two three four Exhale one, two, three four Inhale one, two three four Exhale one, two three for last time in how one two three for Exhale one two three poor and letting that go, Returning to your own normal pace that the technique you can do by yourself at home anytime you need it.

And now, as you take deep breaths, remembering the intention that you're working with what you are letting go of what you're calling in, I invite you to open your mouth up and start breathing through your mouth.

And as you do that, notice that at the top of your inhale, there's a pause.

And at the bottom of your exhale, there's a pause.

And now we're going to just remove that pause to come into a circle breath.

So on your next inhale, going straight into your exhale at the bottom of your exhale Going street into your inhale, coming into a circle of breath good and staying with that circle of breath.

Any sensations that are coming up for any discomfort to dryness, just breathing through it.

Knowing that you are tapping into your parasympathetic nervous system, you're topping into your subconscious mind.

And with the inhales of this circle calling and what it is that you are calling in and with the exhales letting go of what it is that you are ready to let go of today good and then honor next breath.

Together we take a deep ex hell long exhale lengthy exhale and a big inhale in deep breath in and drawing your breath all the way up a long exhale again and then moving back into another wave Another round of the circular breath good in this circle of breath remembering that with each exhale, you can let go of whatever it is you are letting go of today.

That word.

Let it go with that exhale and then in that space, use your inhale to call in whatever it is that you are ready to feel more of more light, love, compassion and you discomfort of the breath.

Challenge yourself to keep breathing through it and a long exhale together long.

Exhale out good deep in how exhale completely and then last round last wave of circular breath coming straight back into your inhale and exhale ing straight away again and knowing that whatever feelings are starting to come up just being really present with them, allowing yourself to feel whatever you need to feel it might be laughing, crying, making noise, shaking a little bit.

Whatever's coming up for you, it's okay.

Just allow that the accepting of that be aware of that and staying with this breath.

Just a few more circular connected breaths and with a deep exhale letting go.

What are you letting go of today?

Let it out on the set.

Good.

Inhale completely.

Call in more of what it is that you are calling in.

Allow yourself to receive that acts How long breath out in returning to your own normal pace of breath, keeping your eyes closed, drawing your attention.

Now up to the point in between your eyebrows, your third eye point maybe seeing visualizing a white light in that spot, still taking deep breaths.

But just comfortable breaths, knowing that with that breath practice that we just did, you are starting to move energy around, releasing and letting go of feelings that you don't need to carry with you anymore.

With that space inviting and calling and whatever it is that you are ready to feel and experience more of a lightness, compassion, love, that's what the world is asking for right now.

Just being really present with whatever you're feeling.

As you breathe being very kind with yourself in whatever it is that's coming up for you.

And in this moment, I want you to ask your mind, your body, your subconscious intuition and maybe a higher power that you believe in.

If there's any message, anything that it wants you to know right now, don't think about it too much.

Just see if there's anything that comes straight into your head.

No gently wiggling your toes and your fingers.

And if you are lying down, rolling over to one side and slowly making your way back up to seeded no together we inhale a deep breath in through your nose.

Exhale, letting it all go with a sigh, bringing your hands together, rubbing them together, creating some friction.

Some heat between the palms of your hands and then cupping them over your eyes and gently opening your fingers up, opening your eyes back up, letting the light in behind the safety of your eyes and then dropping your hands and coming back into this space.

So breath work is a very powerful practice.

And I encourage you to just be really, really present with what you're feeling over the next hours, though the rest of the day, whatever is coming up for you give yourself permission to feel it.

Whatever you need to feel, drink a lot of water.

And yeah, I just I felt that just strong, like pressure here when we were doing the circular breathing.

Yeah, so in this practice we have when we breathe in this way, our mind tops into a non ordinary state of consciousness.

And we didn't do a super deep practice today, but we're still you're still accessing those places.

And when you start to access those parts of your mind where memories are stored or you're connecting in with your subconscious in a way that you're not used to, it absolutely possible that you're going to start to connect in with, you know, different points of energy, different points of intuitive guidance or clarity or anything that you might receive.

So I think that's awesome and beautiful that you're feeling that that's something that presence there.

And, yeah, I just and it's it's a very It's a very tricky thing I feel with these things when it comes to you know, any feeling or energy that we're feeling because you have to be aware to recognize that it's an energy or something more powerful.

Because if I wasn't probably as connected or in that place to me, it would just be like more of a discomfort or like an annoyance, right, because you just located on a superficial level where it's like something's wrong on.

And that's where my dad went for a second, and then I was just like, letting go and felt deeper and stronger, like it felt like something That's a really cool experience.

Yeah, so that's something that you can definitely play with or explore a little bit more in your own meditations or whatever practice you're doing.