Hello friends, so in the following practices, it's really important to breathe properly. And for this we're gonna do a wonderful breathing practice, which is called three step breeding. And in this breeding practice, we learned to breed with the full lung capacity in this type of breeding, and not so deep as we're going to do. Now, it's also something that you want to do during the movements and during the meditations, right. In some breeding practices, we will breed really strong and fully and deep, but we always try to use all these breeding muscles that we are going to be using now as well. In this session, we will connect with all the breeding muscles and start opening up the breeding system.

Also, we will learn to breed into the different entity centers the stuntin areas. The abdominal area, the lower dunked in the area around the heart, the middle dumped in in the area around the brain, the upper Dongtan. So come into a comfortable sitting position. Make sure the spine is nicely lengthen the jaws, relax the eyebrows, everything loose. Take three nice calm slow breaths to center your awareness. Place the hands over the belly and start to breathe towards the belly like a balloon that's filling up with the breathing in the belly expands, the belly pushes out.

With the breathing out you pull the belly in. So keep doing like this. For five slow breaths. feel as if you're breathing into a balloon, the lower back, the sides, the belly, everything expands out with the breath in the pool everything into words the spine with the breath out. Nice nice directing, hold it relaxed, hands down, breathe, calm your reading. Feel the muscles that you've used at everything said.

Next we're going to breathe to arch the chest into the heart area. Place your thumb and index finger around the ribcage. Or you just place your hands over the room and with the inhalation Feel your ribcage expanding and opening up with the exhalation, ribcage becomes smaller again. And like this, you keep breathing nice and slow feeling you can make a little bit more space with the breath in and you can empty loosened up a bit more with the breath. Let's take three more nice deep breaths. Feel the size of the ribs lifting up with the breath.

Coming down with the breath out. Making some space to face relaxed, happy, happy. Oh nasty breath in. Hold it for a little moment and relaxed again. Down, breathe out, loose. And lastly, we're gonna do full body breathing, reading from the lowest parts of the belly up to arch the heart up towards the head, full expansion.

Interlock the fingers, push the hands up. Men, place the hands behind the neck. Push the elbows up, make space underneath the armpits. Exhale, completely emptying the belly. Now breed to our stability. In the belly is full breed for up to wires, the heart area, and breed all the way up to the head.

Next belly in. That's all right. And exhale. And again, into the belly, up towards the heart, create space up the watch next The pellet comes in. That's all right. And how to keep reading like this.

Retrieve more calm the full breads. After each deep breath in, hold it for the moment and make a little mini smile on your face. Feel the expansion and release. All right, last full inhalation, breathing deeply. Bring the arms up, hold the hands up. And with the exhalation, hands down with the palms open on the knees.

Relax your breathing, relaxed, face the shoulders. Enjoy a couple of calm breaths into that spaciousness that you've created. Breathing settle. Let your mind settle. Keeping everything open and loose. A couple more brands keep following how to breath gently expand nose job.

And then sit for as long as you want. Maybe Blessed be and wish you could start moving a bit whenever you want, but really take your time