Latest / The Rockyn YES Podcast - with Dr. Raquel Yarroch / [Breathwork] Release What You've Been Carrying - 10 min

Transcript

[Breathwork] Release What You've Been Carrying - 10 min · The Rockyn YES Podcast - with Dr. Raquel Yarroch

• 0:04
  SPEAKER_00: Welcome back to the Rack and Yes Podcast, your Empowered Cell.
• 0:09
  SPEAKER_00: I'm Dr.
• 0:10
  SPEAKER_00: Raquel Yarrow, and before we begin, I want you to settle in and take a nice deep breath.
• 0:21
  SPEAKER_00: There's nowhere you need to go, nothing you need to do.
• 0:27
  SPEAKER_00: This time is for you to slow down, to reconnect, and to gently come back to your body.
• 0:40
  SPEAKER_00: Find a comfortable seat, feet on the floor if you can, drop your shoulders, unclench your jaw, soften your face.
• 0:56
  SPEAKER_00: Put one hand on your chest and one hand on your belly.
• 1:02
  SPEAKER_00: And just notice what have you been carrying today, this week?
• 1:11
  SPEAKER_00: Not in your head, where do you feel it in your body?
• 1:19
  SPEAKER_00: I want you to inhale through your nose for a count of four, three, two, one, and exhale through your mouth for six, five, four, three, two, one.
• 1:39
  SPEAKER_00: Beautiful.
• 1:40
  SPEAKER_00: Again, we're gonna inhale for four and exhale for six.
• 1:50
  SPEAKER_00: That's right.
• 1:52
  SPEAKER_00: Let the exhale be a little slower than the inhale.
• 1:58
  SPEAKER_00: Inhale again, beautiful and exhale.
• 2:08
  SPEAKER_00: Long exhale is a safety signal.
• 2:13
  SPEAKER_00: And again, inhale for four and exhale for six.
• 2:23
  SPEAKER_00: On the inhale, silently say I'm allowed.
• 2:28
  SPEAKER_00: So inhale, I'm allowed and exhale to let this go.
• 2:38
  SPEAKER_00: So inhale for four.
• 2:42
  SPEAKER_00: I'm allowed.
• 2:45
  SPEAKER_00: And exhale for six to let this go.
• 2:51
  SPEAKER_00: Again, inhale for four.
• 2:57
  SPEAKER_01: I'm allowed.
• 3:01
  SPEAKER_01: And exhale for six to let this go.
• 3:08
  SPEAKER_00: As you exhale, feel your shoulders soften, feel your chest loosen, feel your belly relax just a little.
• 3:21
  SPEAKER_00: And inhale for four.
• 3:26
  SPEAKER_00: And exhale for six.
• 3:30
  SPEAKER_00: Just keep doing that nice deep breathing.
• 3:37
  SPEAKER_00: Now, without making a story, name what you're carrying.
• 3:42
  SPEAKER_00: Just one word is enough.
• 3:45
  SPEAKER_00: It could be pressure, worry, responsibility, grief, anger, fear, exhaustion.
• 4:08
  SPEAKER_00: Good.
• 4:09
  SPEAKER_00: Inhale for four.
• 4:13
  SPEAKER_00: Good.
• 4:14
  SPEAKER_00: Exhale for six.
• 4:17
  SPEAKER_00: And when we're doing the inhale and exhale.
• 4:21
  SPEAKER_00: Again, inhale.
• 4:24
  SPEAKER_00: I'm allowed.
• 4:26
  SPEAKER_00: Exhale six.
• 4:28
  SPEAKER_00: To let this go.
• 4:31
  SPEAKER_00: To let the worry go.
• 4:34
  SPEAKER_00: To let the responsibility go.
• 4:39
  SPEAKER_00: To let the grief go.
• 4:43
  SPEAKER_00: To let the anger go.
• 4:46
  SPEAKER_00: To let fear go.
• 4:50
  SPEAKER_00: To let the exhaustion go.
• 4:53
  SPEAKER_00: So let's breathe in for four.
• 4:56
  SPEAKER_00: I'm allowed.
• 4:59
  SPEAKER_00: And exhale six.
• 5:02
  SPEAKER_00: Let whatever you need go.
• 5:06
  SPEAKER_00: Let it leave your shoulders.
• 5:10
  SPEAKER_00: Inhale for four.
• 5:14
  SPEAKER_00: And exhale for six.
• 5:17
  SPEAKER_00: Let it leave your jaw.
• 5:21
  SPEAKER_00: Beautiful.
• 5:22
  SPEAKER_00: That's right.
• 5:24
  SPEAKER_00: Inhale for four.
• 5:28
  SPEAKER_00: And exhale.
• 5:30
  SPEAKER_00: Let it leave your belly.
• 5:34
  SPEAKER_00: Good.
• 5:35
  SPEAKER_00: Continue breathing.
• 5:37
  SPEAKER_00: And bring your awareness to your back, your upper back, and your lower back.
• 5:46
  SPEAKER_00: So many people carry tension here without realizing.
• 5:52
  SPEAKER_00: Beautiful.
• 5:53
  SPEAKER_00: Inhale for four.
• 5:57
  SPEAKER_00: And exhale for six.
• 6:00
  SPEAKER_00: Let your back soften.
• 6:04
  SPEAKER_00: Good.
• 6:05
  SPEAKER_00: Inhale for four.
• 6:08
  SPEAKER_00: So many people carry tension here in your back without realizing it.
• 6:12
  SPEAKER_00: So on the exhale for six, just let your back soften.
• 6:19
  SPEAKER_01: Just let it soften.
• 6:20
  SPEAKER_00: Again, inhale.
• 6:25
  SPEAKER_00: And exhale.
• 6:28
  SPEAKER_00: If it feels good, imagine the exhale moving down your spine.
• 6:32
  SPEAKER_00: Like a slow release.
• 6:37
  SPEAKER_00: Let it inhale for four.
• 6:42
  SPEAKER_00: And exhale for six.
• 6:45
  SPEAKER_00: Let it release.
• 6:48
  SPEAKER_00: Let it move down your spine.
• 6:50
  SPEAKER_00: And gently massage and release all those tight muscles.
• 6:54
  SPEAKER_00: Again, inhale for four.
• 6:58
  SPEAKER_00: And exhale for six.
• 7:04
  SPEAKER_00: Beautiful.
• 7:05
  SPEAKER_00: Keep breathing.
• 7:07
  SPEAKER_00: Now we're gonna do a reset statement with your breath.
• 7:12
  SPEAKER_00: On the inhale, you're gonna think I return.
• 7:17
  SPEAKER_00: And on the exhale, to safety.
• 7:20
  SPEAKER_00: So let's try that.
• 7:23
  SPEAKER_00: Let's inhale for four, I return.
• 7:29
  SPEAKER_00: And exhale for six to safety.
• 7:35
  SPEAKER_00: Beautiful.
• 7:37
  SPEAKER_00: Again.
• 7:38
  SPEAKER_00: Inhale for four.
• 7:41
  SPEAKER_00: I return.
• 7:44
  SPEAKER_00: And exhale for six to safety.
• 7:49
  SPEAKER_00: Now we're gonna add on the inhale, I choose, and the exhale, a new pattern.
• 7:59
  SPEAKER_00: So inhale, I choose, exhale, a new pattern.
• 8:10
  SPEAKER_00: Again, inhale, I choose, and exhale, a new pattern.
• 8:20
  SPEAKER_00: Continue breathing.
• 8:24
  SPEAKER_00: Because you're not broken with your pattern.
• 8:28
  SPEAKER_00: And patterns can change.
• 8:31
  SPEAKER_00: You don't have the states where you are the ability to release it, to move, to choose something different.
• 8:44
  SPEAKER_00: So let's get your breath back to natural and ask yourself wildly.
• 8:51
  SPEAKER_00: What can I release today that isn't mine to carry?
• 9:00
  SPEAKER_00: What do I need more of right now?
• 9:03
  SPEAKER_00: Breath, boundaries, support, clarity.
• 9:12
  SPEAKER_01: What is one small act of care I will do today?
• 9:24
  SPEAKER_01: Perfect.
• 9:24
  SPEAKER_01: Now let's repeat it after me.
• 9:28
  SPEAKER_00: I am successful without being in survival mode.
• 9:36
  SPEAKER_00: I can be successful without being in survival mode.
• 9:46
  SPEAKER_00: I am allowed to let things be lighter.
• 9:54
  SPEAKER_00: I return to safety.
• 10:01
  SPEAKER_00: I choose a new mood.
• 10:06
  SPEAKER_00: I choose a new thought.
• 10:14
  SPEAKER_00: Take a nice deep breath in for four.
• 10:20
  SPEAKER_00: And exhale for six.
• 10:22
  SPEAKER_00: Beautiful.
• 10:23
  SPEAKER_00: And one more time.
• 10:25
  SPEAKER_00: Inhale for four and exhale for six.
• 10:32
  SPEAKER_00: That's right.
• 10:35
  SPEAKER_00: Beautiful.
• 10:36
  SPEAKER_00: Save this and come back to it anytime you need a reset.
• 10:41
  SPEAKER_00: Remember, you're not broken, you're patterned.
• 10:47
  SPEAKER_00: And we can shift together.
• 10:51
  SPEAKER_00: If you feel called to, feel free to look at my website, rockinhealth.com, and learn how you can start working with me.
• 11:01
  SPEAKER_00: Get us rockethealth.com or ck by the