So the practice that we're gonna do the chicken practice we're gonna do is gonna do few things. It's gonna do more Yin inducing, is gonna kind of cultivate that Yin energy. It's gonna open the breath. Because what constrict the breath, yeah, remember we say in ninth what happens to the breath? It's very deep, right? So how to help the body to and when we come home from work or whatever from the stresses and we are all tensed up.

It's really hard to breathe, right? So we first going to open the kind of do a little stretches to kind of open but the stretch is all going to be in inducing stretches. And then we're going to also, I'll show you some Qigong technique to release energy from the heart and the liver. How's that? Yes, let's do it. So let's stand up.

See if you have enough room around you Good, let's do you know how babies babies breathe the belly right. Now what is the belly is the farthest way you can breathe from your breath from your head. So your head is very, very busy. So you want to lower the breath down. So let's put the hands on the lower abdomen and just breathe deeply and close your eyes and breathe into the lower abdomen, like a baby. Slow and deep.

Breath is relaxing tension from the shoulders and neck because you're not using these muscles and my Such as your internal organs. So on an inhale, just get the breath all the way down like a baby breathe and you can exhale from the mouth. Let's take advantage of this principle of exile from the mouth, more tension get released out of the body. And see if you can soften the stomach. soften it more like let it out. We tend to keep the belly inward because we're like taught to be like, contracting the belly and so we look good, but I say, let it out.

And just feel your feet on the ground touching on the floor and that will also Let the energy go to the earth let the energy from the farthest from the brain. The farthest from the thinking is the legs and the feet. And you feel as if the breath is like massaging your internal organs, acts upon the mouth and is soften, let the breath be soft and fool and deep. And maybe you can visit with different areas in the lower abdomen and massage them seeing how he's in different places, and as you exhale, exit from the mouth to release any tension from digestive system. On way, a lot of people hold tension nowadays in the digestive system, we have all these digestive issues. That's a very nice thing to do.

Few times. During the day, or before going to bed and closing the eyes will always get you more oxygen. The other type of breathing is to separate your hands and put them on the lower back. And as funny as it seem, breathe into their lower back. One way to do it more efficiently is if you bend the knees slightly and tuck the tailbone under and then you can feel oh yeah so the the lower back why the lower back? And the lower back is what organ the kidneys right your kidneys are what we say the kidney regulate the heart ci The heart is the fire and of the kidney is what?

Water nice. That's right. So water what water regulate fire right? You pour water over the fire, no more fire So breathe into this water element. And this is also the place where in science they found as most oxygen get assimilated into the bloodstream is through this area. So you lower the diaphragm really, really deep, and you're breathing into this deeper part of the diaphragm.

And you're really training the depth from to stretch much more nice and relax open eyes. So really this is the if we talk about which muscles control breathing, the biggest muscle that would influence your breathing capacity capacity is what muscle the diaphragm, the diaphragm goes is like a mushroom shaped Muscle, it's a muscle. Some people eat it in Europe, they eat to the muscle diaphragm of the cow. So it's like a muscle, it's a mushroom shaped muscle and it goes down and it comes up and we have a problem in our society of chronic stress. So we, we don't really stretch the diaphragm enough. So this breathing, if you do it regularly, when I started to study Qigong very seriously, you know, my teacher told me to do it, you know, at least an hour a day.

But you know, I got so much better i got i wouldn't get so many colds I would get. So I train you actually train your diaphragm to go down with this breathing and with this really slow inhalation. You don't want to do like force Yeah, cuz force. What is attention if you're trying, oh, I tried No, slow. Relax, and then push the diaphragm on all the corners down, down, down. Yeah, and it's very relaxing, right?

Is it relaxing? Right? So this is the first muscle what other muscle control the breath. muscles in the body? Yeah. Yeah, the intercostal muscle, right intercostal spinal erectors, the two muscles that hold both sides of the spine control the, if there's stiff is really hot, and the neck muscle.

This is all from I don't invent it as it's known. So if you train first of all the diaphragm, then we do practices too. So you come from the, you help the body when you sleep, you do this big breathing. You already open, you know what I mean? It's, you'll see the difference. So, so the next practice, let's uh, let's, let's tap on the lower back like this.

And breathe into it. Breathe and open this area. So when you tap, you just open up Little more you that that mind goes there a little more, a little deeper and you loosen up, you loosen up. Inhale. Exhale. And now let's do let's put the hands like this, and bend the knees slightly and rotate the hips.

Rotate the hips. So as you inhale, you inhale into the lower back like this back and then as you exhale, you push the hip forward. So the inhalation is the back of the circle, and you feel like you interlink to here, you can even put your hands on the lower back like this when you inhale. And then you exhale through the front, and then soften the spine. Soften the spine, soften the spine, so it's like you have you have the hips. You have a cylinder You try to clean the cylinder with your hips.

So big movement with the hips and move the hips. No, you can you can change direction. Yeah. So inhaling to the kidney. Yeah, we want to stretch these muscles in the lower back and kind of massage the organs. So really soften the belly and take a deep nice breath into the lower back and then exhale to the front.

So this movement is circular. Do you see why circular? It's Yin inducing because circle is more Yin right? arrow is a Yang, right things that are linear, more masculine is this calming circle, emotions are calming the mind. So we talked about Yin induce practices in her inhale and then soften the grip around the hips. Soften the grip around the hips and soften your shoulder are your shoulders soft.

And then let the ribcage relax. Yeah, let the the whole body relax in the reverse direction. Thank you for reminding me. Inhale to the back. Access to the front. Inhale, full breath.

Exhale, full breath on the mouth. More circle relax. Ha, how's it feeling? kind of nice, very simple but really nice. So why are we moving the kidneys first of all we want to bring the breath down here and the subconscious mind would go to the area that is moving. So it goes the now the kidney we said regulate the heart and also the kidney are in Chinese medicine related to hormones, secretion of hormones.

So when we move this area when you massage the kidney with our breath with the movement, it will increase secretion of hormones too. And we'll talk about it more one other thing to remember I'm gonna throw a lot of things that you but it's we all recorded so if anybody wants to get the recording and to do this practice on their own deck, we could we can do it later. You could sign up that sheet if you sign your email. One thing to also talking about hormones and you know the body produce melatonin right? You know about Melatonin is sleep in One of the sleep hygiene we say that you want to sleep, you want to have the same time that you're going to bed if possible, there's people that are working shifts and cannot do it but if you can to go to bed at the same time would really be really beneficial.

So the body learns when to go to sleep now you have to remember what is the best time to go to bed. When that's that's good, that's good. 10 points and and you'll have to remember the hormones the melatonin start producing and what time 9pm and then it lasted until 1am. That's it. If you sleep to 1am you have no help for me. Melatonin is not producing anymore.

So stop producing at nine and then you want you want to sleep. We said before 11pm you want to win 11 you want to be already like sleeping, if you know some party people here, all right. All right, let's host instant up. Oh, you want to write it down? Okay, sorry. Yeah, you can write it down.

So melatonin stopped producing between 9pm and 1am. And then you want to you want to catch that wave. So you don't want to sleep at 11. That's fine. You want to sleep at night, that's fine, but then after midnight, it's not really recommended. Okay, let's open up again, if you will, and then open the intercoastal the other muscles that we talked about.

So the first practice we did and we can go over it if you'd like. The first practice we did is breathing lower, breathing through the kidney, rotate the lower back and really breathing into kidney here. And the other one would be spinal cord breathing. Let's do it together. So we bending the knees slightly that like fist and as you inhale, you open like this. penne tailbone out, head back.

And then as you exhale, curl the tailbone under chin to the chest, elbows close together. So you really know how do you do this practice with relaxation. inducing, you're not stretching is not a stretch. This is a breathing practice. So as you exhale, very slowly, curl the whole body, tailbone in, head down, elbows close together, inhale, tailbone out, stretch the chest, open the lungs and get the stress out of the spinal cord. So we do these two practices I show you for the spine, because the spine is what highway of energy is a central nervous system.

So if you want to come to central nervous system, to have better sleep, you have to access that place. Inhale, Inhale love and life. Let's work with the peaceful I love the peaceful. So you ain't healthy soul and exhale from the mouth. Forget forgiving let go. Inhale, piece into the front of the spine, the front of the vertebrae, and the exhale whatever you need to let go, so you can bring to mind what you need to let go from the day.

Yes, if you have an argument or something, somebody, you exhale that out to the ground like that. Exhale. Inhale, peace and really feel peace, like we did before feel it. Like you're breathing in peace. What does it feel like to breathe in peace? They're gonna start to Yeah, kind of get into the energy, the emotional energy that you want.

If you if you said peace then then work yourself towards it. What is it peace feel like what does it look like? inhale and exhale. Nice relax. Huh? How's that going?

Feeling good. So you've seen she Gong we work with the breath and the physical body and then the, kind of like the vibe, we call it vibration, like peace. You can say strength, strength feels a different way, right? feeling strong feeling is a different feeling. You can close your eyes this strong, strong, strong if you have strong feelings. So the idea of to connect to a vibration is to amplify it in your body in the felt sense.

You can breathe things from the past you can you can connect with a vision. That makes sense. Like peace we saw this like beautiful sunset. So that is all teamed up. So he says a real Mind Body practice. So you teaming your mind, your breath, your body and you just inhale and exhale it.

Is that clear? Yes. Okay, good. Front and front and back of the spine side of the spine. The spine is now three dimension. All right, so inhale.

And then let the head go. Oh, relax the whole body. And exhale. Yeah, so when we inhale, you lift, lift, lift and inhale into the side of the ribcage, stretch this intercostal muscle. Relax the whole set of the body and exhale. Feel the side of the spine open and give way to gravity, top of the inhalation and then exhale down.

So as you inhale, you open here the side and this is the liver. This is the liver, the liver meridian on the side of the body, exhale. So inhale to this side of the body, inhale, peace, peaceful energy. Peace is being soaked through the skin into your bones. And then exhale. Inhale from this side of the universe.

Peace. In love, and light, and ease, and soak it through the skin into the bones. And so visualize that energy. Feel it. Feel how love and peace feels like and get it into the body. And then exhale relax.

I know I've done it so many I know it's interesting, right? People told me that it just happened nowadays is just like, I don't know. It's like people how do you breathe and do it? I'm like, I don't know I just had. Alright, thank you. Alright, so let's put so what is the other muscle?

The neck right? Yes, of course. out through the mouth for releasing energy. Okay, so we have two types of we have actually many, many types of breath. But we have two major types of breathing is in from the nose up from the mouth and this is urine release things let go. And then the other one is inhale through the nose and we'll work on the other ones.

So we haven't gotten there yet. The other one is inhale from that during the balance. Inhale from the nose, exhale from the nose. And this is we say, into going with tonify the energy. So one is letting go. Yeah, when you let go when you do stretches, because you want to let go of the stress, yeah, you want to just open the body.

And then after you open, when we do the balancing practices is going to be more inhale through the nose, exhale through the nose to tonify the energy because you don't want to circulate negative energy. You want to get rid of the negative And then when you feeling all relaxed and calm you circulating the positive, that makes sense. So we always started Qigong practice with with releasing, and there's many, many practices for releasing energy. I am not going to show you today the very vigorous one. But there's a lot of really, really powerful one, because this is a sleep workshop and we want to do what? Yin inducing practices, right?

And so we can do it. We can connect with more circular motion with slow movement and release it that way from more like a meditative een types of place. That makes sense. All right. Yeah. Thank you.

So we'll get that we'll get to the other breath. So huh, yeah. Any know somebody? Okay, so let's, let's put the hands behind the back. Relax your shoulder. And then just relax the head to one side and chin to the chest.

And the other side. Just circles with the head. circles with the head. shoulders relax. And breathe. Breathe in from the nose up from the mouth.

But the heavy heavy the heavy heavy the shoulders relax. This feel like you can see the weight of the head. If you can feel the weight of the head. It's always on your shoulder. With Can you really feel how much it weighs? Yeah, just let it go.

And inhale and exhale. Exhale from the mouth. Clear stress intention. Exhale from the mouth, please How nice relax. Lift the head up. How's this feel?

Nice, right? All right, so we see a lot of Young's here. That's a good sign. No, here. No, no, just inhale, exhale. Yeah, thank you.

Yeah, so just just yeah. And then, so after we open the body, and again, we can do it for longer each practice, but we open all the areas that constrict the breath. We're going to do energize. Energize was energized so exercise like you breathing like it's sleep. Remember we said and breathing very deep asleep. So what we're gonna do, we gonna inhale and then hear the pump on the face of the chest.

And then all the way up. And then exhale. Inhale and exhale. Now what are we doing in this movement, we filling up the container. So as we open the lower abdomen, we open the lower back, we open the chest, we open all the area. When you're doing this.

Look, you're filling up the breath like you filling up glass water in a glass. So it's like the belly, the rib cage. Up, up, up. Look up. Exhale. Now, think about The earth beneath you, and bringing the earth it's the INCHES IN HELL up the legs.

The belly of the chest connects with the earth, hundred feet down. And then breathe it up the feet. Up the legs, belly kidney, behind the back up, test all the way up. Exhale. Clear the body as if you bring the earth energy to fill up the body from the bottom upwards. Now we're gonna do something funny.

Halfway into the inhalation we're gonna start yawning look in huh It's a practice and so you're going to yawn. You're just fake it until you make it in. You know? Gone till you get the perfect inhale. Oh my gosh, yeah, it works. How are we doing?

Everybody on? Who got a really young? Yeah, see? So there's a practice and she got you when you're young you switch To your mind to the parasympathetic nervous the relaxation response