Breathwork to Transform Stress into Serenity

Welcome back to the podcast . How are you feeling this holiday season ? For real ? How are you feeling this holiday season ? You might be one of those people who is always super prepared . You love the holidays . You had your shopping done back around Thanksgiving . You're good to go , you're so into it , you're in it to win it and you're perfect .

Other people might be feeling a little bit overwhelmed . At this point .

I just want you to know that , wherever you are , it is perfect , it is wonderful , it's exactly as it's intended to be , and there is something here for you , in whatever it is that you are experiencing , even if , at this moment , you are experiencing a strong sense of overwhelm , that overwhelm has arisen for you in this moment .

All things that have led to this moment that you are in right now listening to this podcast , maybe even experiencing this sense of overwhelm right now , it could be why you reached for this podcast in the first place is for you .

You are feeling this way because there is something in it for you , there's something to be gained , there's something to be experienced , there's something to witness . So , in this breathwork session , let's witness it , let's feel it .

Healing comes when we pause and we let our emotions , we let our sensations , we let all things that are here to be experienced in our very human experience be felt . And so often we will push feelings of overwhelm and stress and anxiety . We will try to push it away . We will feel like it's wrong that we shouldn't feel that way .

And I'm here to tell you yes , it is meant to be here . You are supposed to be feeling this way . It's a gift . Feeling this way , it's a gift . It's here for you .

And as we experience and let this energy of overwhelm or stress or anxiety or whatever it is that is coming up in your body , as we let it be felt , we allow it to transition into whatever its next phase is going to be . So , finding a space wherever you are comfortable .

This could be lying down , this could be sitting up , it could even be while walking , ensuring your own safety , that you're in a safe place where you can relax your gaze a bit , letting yourself get comfortable and , as you do , taking a big , deep breath into the nose and , when you're ready , exhaling that breath out through the mouth .

Exhaling that breath out through the mouth , another breath into the nose and a nice full exhale , maybe even with an audible sigh out through the mouth .

One final breath , really feeling that breath on your nose , letting that exhale go out through the mouth , placing one hand on your heart , the other hand on your belly , whichever hand naturally goes to , each location is perfect . Where your hands chose to rest on the chest and the belly are also perfect .

And just noticing your breath , noticing this tiny miracle that happens thousands of times a day , this energetic flow that is moving in and out of your body .

Not asking this breath to change or do anything different , just letting it flow into the nose , out through the mouth , perhaps into the nose , out through the nose , whichever way your body is naturally breathing , knowing that there's no right or wrong way to breathe , just as there's no right or wrong way to be .

Feeling your sit bones beneath you if you're sitting up , if you're lying down , feeling the gentle press against your back and the entire back body , feeling your feet resting on the surface beneath you , maybe even gently pressing every part of your body that is touching a surface down into that surface and feeling that there is support pressing back up for you , your

body gently resting into that support , that support reaching up , holding you . And when you're ready , we are going to begin what is called the halo active breath breathing into the nose and out through the mouth . Big , intentional breath in through the nose , filling up the belly . Exhale out through the nose , filling up the belly .

Exhale out through the mouth , into the nose , out through the mouth , and just starting to rotate that breath at your pace , starting to get a feel for what the experience is like to bring that breath into the belly , really expanding the belly .

We hold the thighs tight , we pull everything inward when we get stressed , seeing with each inhale you can expand that belly and let it expand , let it grow . And with each exhale can you relax something . Each inhale expanding , each exhale , letting something go , that's it . Continuing to rotate that breath at your pace , in your way . That's beautiful .

And as you begin to find this pacing , what is your pacing today ? Your body's natural way that it wants to breathe , inviting in and welcoming in any emotions that might want to be felt in this moment . You could experience all things in your body all at once . You could have joy , you could have peace , anger , frustration .

You could have peace , anger , frustration , guilt , overwhelm and just noticing which of these things is swirling into your experience . Maybe it's one thing , perhaps it's many , and as you experience this , noticing if you can back your awareness out of those swirls , the swirls might continue to happen .

You might be feeling them , noticing how there is a part of you that is connected to something else . Maybe there's just one millimeter of disconnection between yourself and that sensation . Can you find it ?

Can you find this tiny space between , and maybe you can even use your inhale to move a little bit of energy and a little bit of space into that tiny space . Taking a breath in creating some space , exhaling , letting something go , creating space , letting something go , recognizing that emotions run through our body for 90 seconds .

Each of these tiny swirls has a maximum length of 90 seconds and the only thing that can cause us to feel these for longer is a reduction in that space is emerging as a holding . So can you , with your breath and on each breath , create a little distance , still allowing the emotions to be exactly as they are . We don't have to change them .

We just get to create that tiny bit of separation . Beautiful , just continuing to breathe into this for as long as feels good to you . If it supports you to pause this audio and continue to breathe for a bit , you're welcome to do that .

Otherwise , when you're ready , taking a final big , deep breath into the nose , filling up , feeling that belly fill , feeling your entire being fill , creating as much space as you can , holding that breath at the top and , even though you feel so full , seeing if you can take another sip of air in at the top .

And when you're ready , releasing that breath , letting it go , coming back to your natural breath , placing One hand on your chest and the other hand on your belly and connecting with the part of you that is separate from that swirl , separate from each of those 90 second emotions . There's something else here , maybe even simply being curious .

Is there something else here , apart from all of those sensations ?

What is that part of me that is witnessing and taking a breath in and on your exhale , allowing your awareness to rest right into the heart space , taking two more inhales right into that heart space , right into that heart space and feeling this heart space , this portal , this life force , this thing that supports your breath , this thing that supports your life .

Your heart supports every thought that you have , it supports every feeling that gets to swirl through your body . This heart that speaks to you day in and day out Sometimes gets drowned out by the thoughts and the swirls connected here to your heart . Asking your heart what is it that I truly live for ? What tiny miracles can you help me see today ?

Allowing your heart to respond in only the way that your unique heart responds to you could be a word , a phrase , a sensation , a color . What tiny miracles does your heart help you to see ? What tiny miracles does your heart help you to see and what miracles await you today ?

Opening up your heart and your mind and your body to the curiosities of what will drop in for you today , thanking yourself , thanking your heart , thanking each feeling that has shown up to support you past , present and future , and expecting miracles in every moment of every day .

When you're ready , beginning to bring your awareness back into the present moment , slowly returning back into the here and the now , perhaps gently pressing your body back down into the surface beneath you , feeling that little nudge of support back , blinking your eyes open , making eye contact with something here in the room , with you in the space that you're in ,

coming fully back into the present moment and your time in your way . Thank you so much for taking the time to join me for this breathwork session .

I hope that you found it supportive and I hope that it will support you , and I hope that today you will open your heart and open your mind and your soul to the miracles that are truly here and available to you . In fact , those miracles are seeking you , just as you've opened up to seeking them .

As we close out this episode , I would love to let you know about something . If you're not aware of it I am hosting a word of the year party . It is one of my favorite things , perhaps my favorite thing that I do all year .

This word of the year party will help you in crafting an intentional word of the year that will carry you through 2025 and welcome many , many miracles and lessons and beautiful possibilities into your world . If you'd like to join this word of the year party , you can go to genliscom slash 2025 , genliscom slash 2025 .

It's completely free and I would love to see you there 2025 . It's completely free and I would love to see you there . You just keep shining your magical unicorn light out there for all to see . I'll see you next time .