Reset stress levels and awaken the body’s energy systems. This is the entry practice. It prepares your nervous system for deeper breathwork journeys.

Step 1 — Prepare the Space

Create a safe container for the session.

Environment:

• quiet room

• dim light

• comfortable mat or bed

• headphones recommended

Position: Lie on your back with your arms relaxed. Place one hand on your chest and one on your stomach. Close your eyes.

Take five slow breaths.

Step 2 — The Awakening Breath

Pattern: Deep inhale through the nose. Relaxed exhale through the mouth

Rhythm: INHALE — 4 seconds . EXHALE — 4 seconds

Repeat for 5 minutes.

Focus on expanding:

• belly

• rib cage

• chest

This activates the parasympathetic nervous system, calming the body.

Step 3 — Energy Activation Breath

Now increase the breathing rhythm.

Pattern: IN — IN — OUT - Two short inhales - One long exhale. 1 inhale nose - 1 inhale mouth - long exhale mouth

Continue for 7 minutes.

Possible sensations:

• tingling hands

• warmth in chest

• emotional openness

These sensations occur when breathing changes CO₂ levels and blood chemistry, altering perception and body sensations.  

Step 4 — Breath Hold Reset

After the final exhale: Hold the breath. Stay relaxed.

When the urge to breathe appears: Take a deep inhale. - Hold for 15 seconds. - Repeat three rounds.

This technique is similar to breath cycles used in cold-exposure breathing practices.  

Step 5 — Integration

Return to normal breathing. Place both hands on the heart.

Reflect:

• What sensations appeared?

• Did emotions surface?

• What insights emerged?

Journal for five minutes.