Episode 13 - Sleeping Beauty Breath-Work

Use this simple and short breath-work to settle in bed helping you release and calm all the stressed energies keeping you awake.

Transcript

Sediqa: 0:03

Welcome to the heal myself podcast, where you'll learn simple, easy, radical, mindful, and practical techniques to naturally heal yourself and achieve ultimate balance in your life fast. And now your host Sediqa Nargis Schuyler, the quantum healist..

0:30

Hello and welcome. I'm your host. Sediqa Schuyler with heal myself.life podcast. I'm so grateful that you are here and have taken a little break in your evening to spend this time to learn a very valuable activity. Tonight, we'll focus on using this three minute sleeping beauty mindful breathing exercise as a tool to release stress, anxiety, and bring a healing B um, healing balance to. All of your body systems that keep you alive with vitality and energy while all of this while you sleep. So should you choose to do this exercise regularly? It will rapidly reset and regenerate your entire immune system for a sleep. Self care self-healing, um, properties. And so we're gonna go ahead and do this exercise. You can perform this exercise at bedtime. It can be sitting down or lying down. I like to do it while I'm sitting on the edge of my bed so that when I get really tired, I'm just going to sleep. So if you find this exercise difficult or believe it's making you kind of anxious or panicky. You can stop for now. It's normal for some individuals wor with chronic stress, meaning with, uh, prolonged stress that you've had for so long to feel this way in the beginning. If you're feeling a little panicky or anxious, Try it again, another time with less time. So this one, uh, this exercise is particularly for example, for five cycles or three minutes, try to do it for two minutes or instead just do it for four cycles attempted, but with consistency for as long as you can, you will get eventually. Better. And you will, um, at this breathing exercise and it will tremendously help you. Um, cuz it's this breathwork is designed to really unblock all and release all negative and diseased energies, um, and elements, um, that are causing you stress and anxiety. So be seated comfortably. No. To sit in a meditative position or anything as long as your legs and your arms are UN uncrossed. So do not cross anything to allow the energy, to recycle and cycle properly. Keep your eyes closed. Keep your lips pursed, meaning keep your lips slightly open in the center because you will. in the center of your lips, keep it a slightly open because you will be exhaling, forcefully some people who do, uh, who are breathwork. Conno sores, I guess. And they do this all the time, uh, 24 hours a day and they teach it, they call it the wooing sound. So, uh, keep your lips slightly open. Like people do in their selfies and pursed lips like they do on pictures, um, or when they get Botox. So. Keep your lips, a little, uh, slightly pursed. So when you exhale, this, uh, breathing exercise should really be called a 7 4 7 4 breathing exercise because it would make it so much easier. But sleeping beauty is better because you will remember it as a. Uh, sleeping method. Otherwise I don't want you to make a mistake and be doing this while you are trying to calm yourself down and find yourself asleep. You will be inhaling slowly and deeply through your nose over seven seconds. Take the breath. So you're gonna take, so you inhale for seven hold for four exhale for. Hold for four and then relax. So it's seven inhale four, hold seven, exhale, four hold. So the four seconds are all. For holding your breath and, uh, number one seven, the first seven is inhaling. The second seven, um, seconds are for exhaling. You will be inhaling slowly and deeply through your nose over seven seconds and take the breath all the way up to the top of your head. Make sure to keep your shoulders relaxed when you're doing. your abdomen and belly should expand as you inhale and your chest should rise very little. So you should be very comfortable just when you inhale. you're expanding your belly. That's the proper way of breathing to begin with. And then you're gonna hold your breath for four seconds. Once you have taken the breath on the top of your head, we're gonna be doing this together. Don't worry. This is just an explanation and exhale slowly through your mouth with the wishing sound with your purse lips. Over six seconds. That is as you blow the air out purse your lips slightly, but keep your jaw relaxed. So the whole point of this is, uh, this breathing exercise is that everything, your shoulders, your jaw is all completely relaxed. You're just slightly cursing your lips. And you're sitting comfortably. You may hear a soft wishing sound that I was talking. As you exhale, we're gonna do this together. So you're gonna hear this. And then at the end, hold your breath for four seconds and then just relax. And then we're gonna start, we're gonna do this for five cycles or it's five cycles of seven four, or just for three minutes, you can use a timer. Uh, or you can go ahead and just count with your fingers. Uh, the five cycles of 7 4 7 4. So let me review this again. Before we do this together, 7 4 7 4. That is seven inhale four, hold seven, exhale, four, hold breath. Let's do this together. Okay. Set a healing intention for tonight's deep sleep. And what would you like your inner wisdom, your soul, your spirit within you to heal while, while, um, you are drifting away into the peaceful state of Zen. And if you wish. Um, and if you wish think of something that you are truly grateful for from today, so you can either do that, something that you're grateful for or something that you would like to release or an answer you would like to, um, receive or a guidance or perhaps a healing that you would like to receive. I like to set the intention for a specific. of my parts of my body or emotional or mental, uh, or physical healing. So to activate your body's self healing energies with your right hand, tap the top of your head three times little taps. You don't need to hurt yourself here now. And then with your left hand, tap the center of your chest three times. So one, two. The left hand in the center of my chest. And then you are going to, um, activate your, um, healing, hands, energy. So pinch the center of the palms of your hand, just pinch them and then the fingers and voila. Okay. So you are pinching your fingers, the center left hand. Right hand top of your head. It doesn't really matter, which goes first, as long as you activate your healing, um, your healing hands and your healing, um, healing. Self-healing energy. Excuse me. So, uh, place your arms and legs UN uncrossed with your palms of your hands facing up. So you're relaxing. You have your palms of your hand facing up towards the ceiling. So you're just relaxed. Your shoulders are relaxed, your lips. Just try to exercise to keep him pursed. All right. we begin to breathing exercise, and I'm going to count this for you. Remember, this is for three minutes or cycles of 5, 7, 4, 7, 4. All right. If you do more than that, you're gonna feel very dizzy and nauseous. So let's do this together. Just one more thing. Let's let me have you hear how the wishing sound is made when you ex. So you can hear that there is some force coming out when you are exhaling because your lips are pursed. So it was all right. Okay. Now for reals, let's begin. Thank you. 1, 2, 3, 4, 5. Seven hold 1, 2, 3, 4, exhale, 1, 2, 3, 4, 5, 6, 7. And hold 1, 2, 3, 4, and relax. Inhale. 1, 2, 3, 4, 5, 6, 7, hold one. Three four, exhale, 1, 2, 3, 4, 5, 6, 7, halt, 2, 3, 4, relax. Inhale. 2, 3, 4, 5, 6, 7, hold 1, 2, 3, 4, exhale, 2, 3, 4. Six seven, hold 1, 2, 3, 4, relax. Inhale. 1, 2, 3, 4, 5, 6, 7, hold 2, 3, 4, exhale, 2, 3, 4, 5, 6, 7, hold one. Three four, relax. One more time. Inhale. 1, 2, 3, 4, 5, 6, 7, hold 2, 3, 4, exhale, 1, 2, 3, 4, 5, 6, 7, hold 1, 2, 3, 4. And. Ah, relax. All right. My friend now just breathe as you normally would, perhaps imagine being wrapped in a fluffy gentle hug, filled, filled with vibrations of peace, calm and love. Choose to trust that everything will work out for you in divine time and divine order properly, completely deeply. And Perman. because your intentions are always good and that the universe always has your back, no matter what the outcome have a good night, my friend, and I wish you a peaceful and zenful sleep that is healing emotionally, mentally, physically, and spiritually. So be it. So be it. And so it. I am your host. Sediqa Schuyler with heal myself.life podcast, quantumhealist.com so grateful that you are here. And remember you are your only limit. Take care. Goodbye. No must day.