A Longer Sit With a Steady Pulse | 20 Min Guided Heartbeat Breathwork

Hey, I'm Philly. Today we'll do six rounds of heartbeat breathing. This guided breathing can take you into a deep state of consciousness. It can slow your brainwaves and restore your brain's factory settings, reshaping your daily reality to help you find joy and ease suffering. One of our greatest strengths is our ability to adapt. Even someone who eats five McDonald's meals a day and weighs over 100 kilos can get used to the pain of a body on the verge of breaking down.

A friend of mine often had to socialize for work. For years, his schedule was packed with social events. Last year, he got sick and had to rest at home. So he stopped drinking for a while. He was shocked by what happened. He realized that once he stopped, he felt amazing, both mentally and physically. It was like living a different life.

He told me he couldn't believe that all those years, he'd gotten so used to being hungover that he'd come to think that was how life should feel. Think about that. Even something as miserable as a hangover can become normal to us. It's like waking up in hell every day. In fact, 99% of people

follow this pattern to some degree. We pick up a new bad habit. Our physical and mental states decline. But after a while, we get used to it. Then we slip further. And get used to that too. Suddenly, we're deep in a hole. Remind yourself:

you can feel better than this. You can feel happier every day, with less suffering and more love and motivation. Breathwork is one of the most effective ways to move toward a happy, fulfilling life. It can directly reshape how you experience reality. OK.

For heartbeat breathing, take two inhales through your mouth, then exhale. On the first inhale, fill up halfway. On the second, fill up completely. Keep your mouth and throat open as you breathe. Stay open and relaxed, like you're breathing hard during intense exercise. Let me demonstrate.

Try to match the sound of my breathing. You should hear your own breath too. If you can't hear it, you're not breathing deeply enough. When this session ends, share how you feel in the comments. What feels different from before you started? Where do you feel vibrations in your body? First, find a comfortable spot.

You can lie down or sit. OK, let's get ready. 3 2 1 Round 1 Breathe in halfway. Breathe in again to fill up.

Challenge yourself. See how deeply you can breathe. Remember to make your breath audible. Connect the two inhales smoothly. Keep your body relaxed as you inhale. Breathe all the way in. Follow the rhythm of the breathing and music. Each breath brings us deeper into the present.

Last 10 breaths. 5 4 3 2 1 Double the pace. Breathe powerfully.

Keep your body relaxed. Last 10 breaths. 5 4 3 2 1 Breathe in deeply.

Hold for 15 seconds. Focus between your eyebrows. 3, 2, 1. Release. Hold for 40 seconds. Scan your whole body. Release any tension.

Last 10 seconds. 3 2 1 Breathe in deeply. Hold.

3 2 1 Release. Well done. Get ready for the next round. Round 2 Focus on each breath.

Give each breath your best. Breathe all the way in. Breathe in peace and joy. Last 10 breaths.

5 4 3 2 1 Double the pace. Breathe powerfully. Keep your body relaxed.

Last 10 breaths 5 4 3 2 1 Breathe in deeply Hold for 15 seconds Focus between your eyebrows 3 2 1 Let it go Breathe through your nose for one minute

Relax your whole body Feel your heart beating in your chest And your blood flowing Let it slow down

Last 10 seconds 3 2 1 Breathe in deeply Hold 3 2

1 Let it go Great Get ready for the next round Round 3 Follow the music and breathing rhythm Let each breath fill your whole body Exhale all your tension and stress

Last 10 breaths 5 4 3 2 1, double speed

Last 10 breaths 5 4 3 2 1 Breathe in deeply Hold

Focus between your eyebrows 3 2 1 Let it go Hold for 1 minute and 15 seconds Enjoy the tingling in your body

Please like, subscribe, share, and donate to support Mingjing and Diandian Last 10 seconds 3 2 1 Breathe in deeply and hold

3 2 1 Let it go Great Get ready for the next round Round 4 Focus on every breath Breathe all the way in Keep your body relaxed

Last 10 breaths

4 3 2 1 Double speed Breathe with power

Last 10 breaths 5 4 3 2 1 Breathe in deeply Hold for just 15 seconds

Focus between your eyebrows 3 2 1 Let it go Hold for 1 minute and 30 seconds Sink deeper into the present moment Deeper into stillness

If you need air, take a small breath, exhale, and hold again

Last 10 seconds Breathe in deeply and hold

3 2 1, let it go Well done. Get ready for the next round Round 5 This is the second-to-last round Keep going Breathe all the way in Breathe in with your whole body relaxed

Last 10 breaths

5 3 2 1, double speed Breathe with power Keep your body relaxed Last 10 breaths

5 4 3 2 1 Breathe in deeply and hold for 15 seconds Focus between your eyebrows

3 2 1, let it go Hold for 1 minute and 45 seconds Enjoy the energy and stillness you've created Just feel it

It's okay if thoughts arise Come back to feeling your body

Please like, subscribe, share, and donate to support Mingjing and Diandian Last 10 seconds

3 2 1, breathe in deeply and hold

3 2 1, let it go Well done. Get ready for the next round Round 6 This is the final round Give this your full attention Let each breath fill your whole body Breathe in fully

Last 10 breaths 5 4 3 2 1 Double the pace Last 10 breaths

5 4 3 2 1 Take a deep breath in Hold for 15 seconds Focus between your eyebrows 3 2 1 Let it go

Begin your two-minute breath hold Let go of your thoughts Bring your awareness into your body Feel your whole body at once Right now There is no past or future

Please like, subscribe, share, and donate to support Mingjing and Diandian Last 10 seconds 3 2 1 Take a deep breath in Hold 3

3 2 1, ha ha, let it go It's an honor to guide your breathwork Let's take the positive energy and joy we've created And share it with everyone around us If you enjoyed this, share it with those around you Find the link to our LINE group below We offer free breathwork classes every Saturday Thanks for watching