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Do this seated or laying down. For now, we'll do it in a seat. I'll invite you to come to the edge of your seat so that you can have a nice upright spine. Let's take your two fingers. We're gonna place them like this with both hands. And that's gonna be the primary thing we're using is our pointer finger and our middle finger together. The breathing pattern throughout this entire thing is gonna be inhale through the nose, nice and slow. And exhale through the mouth. Sound is welcome. Or just quiet exhale is fine. And the whole time you're breathing, really focusing on how full and relaxed can I have my chest? Right? Shoulder blades pulled apart, neck and shoulders relaxed. And even how soft can I hold my belly, right? My abdominal wall. Can we let that soften, especially on the exhales, right? On the feeling that belly come sort of almost up and in when that we let that abdominal wall soften, as well as the hips, everything surrounding it. It's all connected. So let's just start with three of those breaths in through the nose. We'll do it together in. And out, nice soft shoulders and chest. Very good. Nice upright posture in again through the nose. And out for six. One more time, even more relaxed. In and softly out. Really nice. You keep that going at your own pace. And we take both of these fingers, right? Both hands, and with a nice upright posture, but keeping the abdomen as soft as you can. Take the two fingers on both hands and press them right into the center, like your solar plexus, right between where the rib cage, the tops of the rib cage meet. And while you're breathing, at that slow relaxing pattern, press both of the fingers deep into that solar plexus. And it's alright if there's discomfort. It's alright if you feel that tension. Just breathe into it. We're holding that pressure and seeing if we can press just a little bit deeper, just 10 to 15 percent deeper into our tolerance level for the discomfort. And slowly we'll move that circularly. So let's start counterclockwise. So just move small counterclockwise circles, radiating outwards, pressing nice and firm, keeping the breath smooth. Okay, the spine is tall but relaxed. Chest is open, the pelvis is neutral, the hips, the jaw, everything's as soft as we can allow it to be. Can change directions, keeping the breath nice and smooth, clockwise now. Very good. Yeah. So now just take the fingers of the right hand. You can let the left hand relax. And let's open up the rib cage. So we're gonna go down the left wing of the rib cage, the left side of the body. So keep that pressure in the center of the solar plexus. And digging and pressing underneath the rib cage as deeply as we can into that tissue. We're gonna drag from the center of the solar plexus all the way down to the left hip. Nice and slow while we're breathing in for three, out for six. So that slow movement underneath and down the side of the rib cage. Very good. We're gonna do three full lines nice and slow. Go ahead and do a second one. Pressing deep into the solar plexus underneath those ribs. Yeah. This is much better doing laying down so your full body can relax, but all that tension and pressure deserves your attention. This is where we hold a lot of our defenses stored physiologically right here. So at the bottom of that final stroke down, we'll come back up to the center. We're gonna switch hands. Let the right hand relax. Take your left pointer finger and middle finger. Same thing. We're using it slowly, take it from the center all the way down to the bottom of the right hip. Getting all those tissues right three times. And being aware of how our neck, shoulders, and chest are responding to this. And I keep the breath nice and deep. And then on the end of that last third time through, bring in both of the fingers back to the center. Now we're this time we're gonna go downwards, all the way past the belly button. So press nice and deep. Just bring it down that center line of the body. All the way past the belly button three times. Nice deep breaths. All the way down. As much pressure as you can tolerate. When you're done with your third time through, let's just take a little shake. Just a light like invitation to the whole body to settle in a little bit. Nice. And another deep breath. And we're almost ready to start the breathing exercise. We're just gonna bring those fingers back to the solar plexus for one last thing. And pressing with the right hand, let the left hand relax into the solar plexus. Bring it diagonally. So in between that line of the rib cage and in between that straight line up and down, there's that extra area that we haven't touched yet. And we're gonna take that, press it in, draw it in a direct line down to the hip and bone. Right? Again for three. Three full slow lines, stimulating the tissue, inviting it to relax. Very good. Let the right hand relax. We're gonna do our right side of the body with the left hand. So deep breath in. Press into the solar plexus. Slow diagonal line between the midline and the rib cage. That diagonal line directly down to the hip. Feeling all that tissue. It's connected to the whole body. Okay. And slowly finishing that last round. Give yourself a breath or two to settle in and just feel and witness the impact of working with all of the protection that lives in our hips, our pelvic floor, our chest, our abdomen, and our diaphragm. And acknowledging the extra space we've just cultivated. Very good. So now it's time to come to a tall seat. For me, I like my sit bones at the edge of the chair so I can sit up nice and tall, anchored down, feeling the pressure of your feet against the floor, feeling the pressure of your sit bone against the seat. And then stacking up all the way, feeling the spine stack, feeling a neutral pelvic tilt, like there's a bowl of water that's not spilling forward, not spilling backwards. Right? Climbing up the spine, soft belly, tall spine. When you get to your chest with your awareness, feel the backs of the shoulder blades slightly pull apart, right? So that our arms are almost stretched or pressed just gently outwards in both directions to your left and right side. Right? And that opens up the top of the chest. And then scanning upwards to the neck, the shoulders, and just giving them permission to soften. Take your finger, gently touch your forehead between the eyebrows. Just rub that area a little bit. This is your focus point. Especially at the end of the breath holds, we're going to triple the attention on that spot. And during the breath hold, we want to focus gently on the body and where it's tight and where we can surrender more. So you can release the forehead. Bring your hand back down. And we'll start with our regulation breath. So inhale for three through the nose, deep into the belly. Out for six. Feel that belly nice and soft on the exhale. Inhale for three. And out for six. Soft, soft belly. Tall spine. Inhale for three. And out. One more deep, deep inhale. Fill up the belly and chest all the way. And then breathe everything out. You're welcome to fold forward if it helps you. Exhale all the way. Really let all those last bits of air come out. Coming back up nice and tall. Feel that slight gentle vacuum of the abdomen. We're holding only for five here. Five. Three. Two. One. Inhale slowly. The attention is on the forehead. And hold the attention there on a full breath. Softening the attention back to our relaxation breaths. Inhale for three. Exhale for six. Keep the whole body soft and relaxed. Inhale for three. Through the nose and exhale through the mouth. One more, a little bit deeper on the inhale. See how full you can get. Soft exhale for six. Now preparing for the breath, hold deep inhale into the belly. Into the chest. Fold forward, let it all out. The belly softens. You're holding this void nice and tall. Hold for five more. If you have it, five, three, two, one. Inhale through the nose, focusing on the forehead, holding the focus there. Gently relax. Three more relaxation breaths. We'll do our final breath hold here. So inhale for three. Out for six. In for three. Out for six. A little bit deeper on the third one. Inhale. And exhale. Preparation breath. See how full you can get in your belly. And all the way to the top of your chest. Fold forward. Breathe it all out through the mouth. Nice and tall. Hold that emptiness. That soft belly. Ten more seconds. Ten. Relaxing. Five. Three. Two. One. Inhale through the nose to the third eye. And hold the attention there. Soft body. Soft mind. Firm attention and will. Relax. Breathe at ease. Take a moment. Acknowledge how you feel in this moment. Remember what you came into this practice with. And know what you are walking away with. And give yourself another moment to just anchor in everything that you're feeling. And take your time when you come out of this to keep this awareness with you. As you go about the rest of your day. And this is also a great time to practice meditation right after this.