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Change Your Breath, Change Your Life: Lucas Rockwood (Transcript)

We’ll start with water breathing. It’s a very simple practice. It’s a 4-4 count. You inhale to the count of four; you exhale to the count of four. Don’t worry, you don’t have to count. I’ll count for you. So you relax, your eyes are closed, your face is relaxed and off we go.

Inhale through your nose… one, two, three, four. Now exhale through your nose… four, three, two, one.

Inhale through your nose…one, two, three, four. Now exhale through your nose… four, three, two, one.

Inhale through your nose… one, two, three, four. Exhale through your nose… four, three, two, one.

You keep breathing. I’ll explain what’s going on here.

This balanced breathing… the most important thing is the rate. We’re at four to six breaths per minute. It’s about half your normal rate. So we’ve taken your rate that you walked in off the street, we chopped it in half. We’re at four to six breaths per minute. And this is where we get that balancing effect on your nervous system.

If you’re up it’ll bring you down. If you’re down it will bring you up. Really really powerful. This is our go-to-practice. I’m telling you you’re not good at this. You have to practice this again and again. Just like water… many of you are carrying a water bottle with you this evening. You want to carry this practice with you as well.

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Next let’s take a look at whisky breathing. Now whisky breathing, as we mentioned, we use it with care primarily to fall asleep. But let’s do it as an exercise tonight.

Same position. Relax in your chair. I can see you’re enjoying this. Hands are on your lap. Relax your shoulders, relax your face. Exactly the same as last time. We’re breathing in and out through our nose.

The only difference is this time we’ll inhale to the count of four and on the way out we’ll double it. We will go to the count of eight. I’ll do the counting. You do the breathing. Relax body. Here we go.

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Inhale through your nose… one, two, three, four. Exhale… eight, seven, six, five, four, three, two, one.

Again inhale… one, two, three, four. Exhale… eight, seven, six, five, four, three, two, one.

Inhale… one, two, three, four. Exhale… eight, seven, six, five, four, three, two, one.

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You keep breathing. I’ll explain what’s going on.

After ten rounds of this whisky breathing, your heart rate slows. You can measure it, it’s really easy. Your heart rate drops, your blood pressure drops, and we stimulate your parasympathetic nervous system. That’s your rest and digest, you fall in love, your peace and relaxation side of your nervous system and that gets stimulated. That’s a big long explanation, basically get really tired, you can fall asleep, right?

So whisky breathing is very very useful. But we want to use it with care at the appropriate time.

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We’ll practice one more this evening. It’s coffee breathing. This is the one people get most excited about but we use it the most sparingly.

Coffee breathing is very different than the other two practices. To do it, we focus just on the exhale, and we don’t worry about inhale at all. We just push the air out and it looks and feels just like a sneeze. I’ll show you what it looks like.

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Hey, why are you laughing?

So we exhale through our nose, make sharpshooting breath. You do your best to try not to move your face, your shoulders, your chest. Try to make all the energy happen from down here in your lower abdomen. It’s an unusual way to breathe. Remember we don’t inhale. We just exhale.

We’ll do 20 rounds together. I’ll count you down. Close your eyes so you don’t look so funny. Body’s relaxed, shoulders are relaxed. 3, 2, 1, we exhale… exhale… exhale… exhale… exhale… exhale… exhale… exhale… exhale… exhale… 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.

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Eyes are closed, body’s relaxed. Breath is normal. Eyes are closed, body’s relaxed. Breath is normal.

Some of you weren’t participating. Let’s try again this time. Shoulders are relaxed, chest is relaxed. Again it’s a sneeze. It feels like a sneeze. Just remember forget about the inhale; just exhale. 3, 2, 1, we exhale… exhale… exhale… exhale… exhale… exhale… exhale… exhale… exhale… exhale… ten, nine, eight, seven, six, five, four, three, two, one.

Eyes are closed, body’s relaxed. Breath is normal.

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Try to keep your face still this time, shoulders still, all the works happening in your lower abdomen. It’s a funny way to breathe.

We’ll do one more time. Three, two, one, we exhale… exhale… exhale… exhale… exhale… exhale… exhale… exhale… exhale… and ten, nine, eight, seven, six, five, four, three, two, one. Eyes closed, body relaxed.

Let me explain this practice to you .This fast rapid breath… it stimulates your sympathetic nervous system. This is your fight-or-flight response. This is the clean the house and answer emails, nervous system response that we’re looking for. We want to use this very very sparingly. If you do it too much too often you can get really agitated.

But what we’re doing here is cranking up our body and we want to use it with care.

So what we’ve just done here: water, whiskey, and coffee. The technical name for this is a Yoga Speedball, right? We basically mix all of these things together. You wouldn’t normally do this. We did this for the sake of learning.

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By Pangambam S

I have been a Transcriber and Editor in the transcription industry for the past 15 years. Now I transcribe and edit at SingjuPost.com. If you have any questions or suggestions, please do let me know. And please do share this post if you liked it and help you in any way.