Latest / The Rockyn YES Podcast - with Dr. Raquel Yarroch / S4. E5. Sunday Breathwork - Renewal Reset

Transcript

S4. E5. Sunday Breathwork - Renewal Reset · The Rockyn YES Podcast - with Dr. Raquel Yarroch

• 0:04
  SPEAKER_00: Welcome to a breathwork reset on the Rock and Yes Podcast, Your Empowered Self.
• 0:11
  SPEAKER_00: I'm Dr.
• 0:12
  SPEAKER_00: Raquel Yero.
• 0:14
  SPEAKER_00: Let's downshift your nervous system and come back to safety.
• 0:19
  SPEAKER_00: Starting now.
• 0:21
  SPEAKER_00: Find a comfortable seat, feet on the floor if you can.
• 0:26
  SPEAKER_00: Let your shoulders drop.
• 0:29
  SPEAKER_00: Unclench your jaw.
• 0:31
  SPEAKER_00: Soften your face.
• 0:34
  SPEAKER_00: Place one hand on your chest and one on your belly.
• 0:39
  SPEAKER_00: Today is a renewal reset.
• 0:42
  SPEAKER_00: A moment to release what's heavy and come back to what's true.
• 0:49
  SPEAKER_00: We're going to inhale through your nose for four, three, two, one, and exhale through your mouth for six, five, four, three, two, one.
• 1:10
  SPEAKER_00: Again, inhale for four, three, two, one, and exhale for six, five, four, three, two, one.
• 1:31
  SPEAKER_00: Let the exhale be longer.
• 1:34
  SPEAKER_00: Long exhales tell your body I'm safe enough to soften.
• 1:40
  SPEAKER_00: Then again, inhale for four, three, two, one, and exhale for six, five, four, three, two, one.
• 1:58
  SPEAKER_00: And I want you to keep inhaling and exhaling in that same pattern.
• 2:04
  SPEAKER_00: And what we're going to do, if it feels good, we're going to add a gentle release sigh at the end of the exhale.
• 2:12
  SPEAKER_00: It's like letting pressure out of a valve.
• 2:16
  SPEAKER_00: We're going to inhale for four and exhale for six and softly sigh it out.
• 2:29
  SPEAKER_00: Again, inhale and exhale, sigh it out.
• 2:39
  SPEAKER_00: One more inhale and exhale and sigh.
• 2:50
  SPEAKER_00: Good.
• 2:53
  SPEAKER_00: Keep on breathing nice in and out.
• 3:03
  SPEAKER_00: Now we're going to add an anchor phrase on the inhale.
• 3:07
  SPEAKER_00: We're going to think I let go.
• 3:11
  SPEAKER_00: And on the exhale, you're going to think of what I don't need.
• 3:18
  SPEAKER_00: So let's practice that.
• 3:20
  SPEAKER_00: Let's inhale for four.
• 3:24
  SPEAKER_00: I let go.
• 3:26
  SPEAKER_00: And we're going to exhale for six of what I don't need.
• 3:34
  SPEAKER_00: Again, inhale.
• 3:37
  SPEAKER_00: I let go.
• 3:40
  SPEAKER_00: And exhale of what I don't need.
• 3:46
  SPEAKER_00: Keep breathing.
• 3:48
  SPEAKER_00: Inhale, saying I let go.
• 3:50
  SPEAKER_00: And on the exhale of what I don't need.
• 3:55
  SPEAKER_00: And as you exhale, imagine you're setting something down.
• 4:00
  SPEAKER_00: Like pressure, resentment, fear, the need to control, the need to push through.
• 4:13
  SPEAKER_00: Just keep breathing.
• 4:16
  SPEAKER_00: In and out.
• 4:22
  SPEAKER_00: That's right.
• 4:26
  SPEAKER_00: Keep breathing in.
• 4:28
  SPEAKER_00: I let go.
• 4:31
  SPEAKER_00: And exhale of what I don't need.
• 4:38
  SPEAKER_00: Beautiful.
• 4:39
  SPEAKER_00: Now let's keep breathing, but we're going to have a different mantra.
• 4:43
  SPEAKER_00: We're going to say, we're going to shift into renewal.
• 4:47
  SPEAKER_00: So on the inhale, we're going to think I receive.
• 4:53
  SPEAKER_00: And on the exhale, a new pattern.
• 4:57
  SPEAKER_00: So let's practice that.
• 4:59
  SPEAKER_00: Inhale for four, I receive.
• 5:04
  SPEAKER_00: And exhale for six.
• 5:09
  SPEAKER_00: A new pattern.
• 5:11
  SPEAKER_00: Again, inhale, I receive.
• 5:19
  SPEAKER_00: And exhale a new pattern.
• 5:25
  SPEAKER_00: And keep doing that.
• 5:27
  SPEAKER_00: Keep inhaling and exhaling.
• 5:33
  SPEAKER_00: I receive a new pattern.
• 5:40
  SPEAKER_00: Let your body feel what it's like to start fresh.
• 5:44
  SPEAKER_00: Not because life is perfect, but because you are choosing a reset.
• 5:51
  SPEAKER_00: Because you're not broken, your pattern and patterns can change.
• 5:58
  SPEAKER_00: Again, inhale, I receive.
• 6:04
  SPEAKER_00: Exhale, a new pattern.
• 6:09
  SPEAKER_00: And inhale.
• 6:12
  SPEAKER_00: And exhale.
• 6:14
  SPEAKER_00: That's right.
• 6:19
  SPEAKER_00: Tonight you get to start a new pattern.
• 6:23
  SPEAKER_00: You get to receive a new pattern.
• 6:31
  SPEAKER_00: Alright.
• 6:33
  SPEAKER_00: Keep deep breathing, but as you're doing that, we're going to scan your body slowly.
• 6:40
  SPEAKER_00: Starting at the forehead.
• 6:42
  SPEAKER_00: Just gonna soften your forehead.
• 6:46
  SPEAKER_00: Just let it relax.
• 6:51
  SPEAKER_00: That's right.
• 6:53
  SPEAKER_00: Now go to your jaw and just release.
• 6:58
  SPEAKER_00: Release the tension.
• 7:00
  SPEAKER_00: Let your jaw drop.
• 7:04
  SPEAKER_00: Beautiful.
• 7:06
  SPEAKER_00: Inhale and exhale.
• 7:12
  SPEAKER_00: On the exhale, just let those shoulders drop.
• 7:17
  SPEAKER_00: Just let them melt and drop down.
• 7:20
  SPEAKER_00: That's right.
• 7:23
  SPEAKER_00: Beautiful.
• 7:27
  SPEAKER_00: Keep deep breathing.
• 7:32
  SPEAKER_00: And let's go now to the chest.
• 7:36
  SPEAKER_00: You're gonna open your chest five percent more.
• 7:41
  SPEAKER_00: Just open it up.
• 7:46
  SPEAKER_00: And exhale.
• 7:48
  SPEAKER_00: Beautiful.
• 7:51
  SPEAKER_00: Now on the belly.
• 7:55
  SPEAKER_00: We're just gonna let that belly relax.
• 8:00
  SPEAKER_00: Inhale for four.
• 8:06
  SPEAKER_00: And exhale for six.
• 8:09
  SPEAKER_00: And soften.
• 8:14
  SPEAKER_00: If you feel emotion, let it be there without fixing it.
• 8:20
  SPEAKER_00: This is renewal.
• 8:23
  SPEAKER_00: This is the exhale.
• 8:27
  SPEAKER_00: That's right.
• 8:33
  SPEAKER_00: And a couple more nice deep breaths.
• 8:50
  SPEAKER_00: Beautiful.
• 8:51
  SPEAKER_00: Let your breathing return to natural.
• 8:57
  SPEAKER_00: Ask yourself quietly.
• 9:00
  SPEAKER_00: What am I ready to release?
• 9:07
  SPEAKER_00: What am I ready to renew?
• 9:14
  SPEAKER_00: What does the next version of me choose today?
• 9:22
  SPEAKER_00: And repeat after me.
• 9:26
  SPEAKER_00: I release the old pattern.
• 9:30
  SPEAKER_00: I return to safety.
• 9:35
  SPEAKER_00: I choose awareness.
• 9:39
  SPEAKER_00: I am allowed to begin again.
• 9:45
  SPEAKER_00: Beautiful.
• 9:47
  SPEAKER_00: Nice gentle breathing.
• 9:50
  SPEAKER_00: Normal breathing.
• 9:52
  SPEAKER_00: And if you want, take two more nice deep breaths.
• 9:57
  SPEAKER_00: We're going to inhale for four and exhale for six.
• 10:06
  SPEAKER_00: Again.
• 10:07
  SPEAKER_00: Inhale and exhale.
• 10:14
  SPEAKER_00: Soften.
• 10:17
  SPEAKER_00: Beautiful.
• 10:19
  SPEAKER_00: Save this and come back to it anytime you need a reset.
• 10:24
  SPEAKER_00: And remember, you're not broken.
• 10:28
  SPEAKER_00: You're patterned.