Transformational Breathwork
100 Breaths to Joy
and
Daily Breathing Practice
For those that have taken our Introduction to Transformational Breathwork, have done a individual breathwork session with someone in our clinic or have learned breathwork in our Massage Therapy Training Program we offer this Daily Breathing Practice.
These exercises, including 100 Breaths To Joy, allow you to continue to develop and open healthy breath and it can also provide relief from daily stress, pain and anxiety.
These exercises, including 100 Breaths To Joy, allow you to continue to develop and open healthy breath and it can also provide relief from daily stress, pain and anxiety.
100 Breaths to Joy with Judith Kravitz
Daily Breathing Practice
1. Kundalini Breath
You can jump or dance in rhythm with your breathing for more enjoyment and greater momentum.
- Stand, raise both arms above your head as you inhale through the mouth.
- Quickly exhale through the mouth as you bring your arms down (hands at shoulder height).
- Relax the body and bend the knees to create an up and down movement.
- Inhale again quickly and raise arms again, repeat this process rapidly for two to three minutes.
You can jump or dance in rhythm with your breathing for more enjoyment and greater momentum.
Kundalini Breath
2. Abdominal Rotations
- Sit cross-legged or on a chair with your hands on your knees.
- Rotate the upper body in circles.
- Inhale moving forward.
- Exhale when moving backward.
- Focus on expanding and breathing into the low abdomen when inhaling.
- Start by going back to your right side (clockwise if you were sitting on a giant clock).
- Repeat the exercise 10 times in both directions. (Be sure that you are still inhaling as you move forward and exhale as you move backward.
3. Spinal Flexion
- Sit cross-legged or on a chair with your hands on your knees.
- On the inhale press the rib cage forward, look upward with your face and eyes, pull your shoulders back and lift through your spine.
- On the exhale pull the rib cage backward, move your chin toward your chest as you look downward with your face and eyes, move your shoulders forward as you curve forward with your spine.
- Repeat this movement 10 times (forward and backward equals 1 repetition)
4. Spinal Twists - Part 1
- Sit cross-legged or on a chair.
- Place your hands on your shoulders palm side down making contact with your fingers.
- Your elbows should be out to your sides.
- Twist right then left from waist while turning your head to look out to the elbow of the side you are turning toward.
- Inhale when turning right.
- Exhale when turning left.
- Repeat this 5 times (twisting right and left equals 1 repetition)
5. Spinal Twists - Part 2
- Repeat the spinal twist Part 1 exercise with your hands on the back of your neck and elbows still out to the side.
- Repeat this 5 times (twisting right and left equals 1 repetition)
6. Chest Openers
- Stand for this exercise.
- Inhale while gently swinging your arms up, open and back. Look upward while expanding the chest and throat, pushing your chin and chest upward.
- Exhale while gently swinging arms down and forward toward the thighs or knees, round the spine forward, move your chin toward your chest, and make a slight bend in your knees.
- Find a rhythm that creates a natural momentum.
- Repeat this 10 times (backward and forward equals 1 repetition)
7. Breathing With Awareness (Breathe 15 times into each area)
- Place your hand on your lower abdomen (just below the navel) and inhale while expanding the abdomen. (Your hand can help coach your breathing)
- Place your hand on the lower rib cage and breathe by filling the low abdomen up to the rib cage.
- Place your hand on the chest and breathe by filling the low abdomen, up to the rib age, and then to the upper chest.
8. Integrating The Breath
- Do the full breath (abdominal, rib cage, chest) 100 times.
- Feel the wave of breath moving from the low abdomen to the top of the shoulders.
- Imagine you are breathing so that the breath is causing you to expand your torso in all directions.
