When the Day Finally Goes Quiet | 16 Min Guided Quantum Breathwork

Hey everyone, I'm Ed. Today I'll share a fairly advanced technique called quantum breathing. This ultra-slow, deeply intensive breathing technique is said to stimulate oxytocin, the love hormone, and bring an unprecedented sense of relaxation. In this practice, we take three breaths per minute. Breathe in through your nose for eight seconds. Then breathe out through your nose for twelve seconds.

You can also use your mouth if you prefer. When practicing breathwork, breathing smoothly and freely matters most. As you exhale, we can use a technique called victorious breathing, or monkey breathing. It's called Ujjayi breath. With Ujjayi breathing, exhaling feels a little like

you're fogging up a mirror. Like this. Make this sound. You should feel your throat gently engaging. Use just a little effort. Then, like this. That's the feeling.

We'll do six rounds in total, with seven breaths per round. After the seventh breath of each round, once you've finished exhaling, hold for twenty seconds. After those twenty seconds, without a break, begin the second round.

There are no extra holds or pauses in between. We'll do three rounds straight through. The key to this technique and its benefits is that as you breathe, you keep noticing as you inhale and exhale, all the sensations arising in your body. Any sensation is welcome.

For example, feel the air gently brushing your nostrils, then moving into perhaps the area around your mouth, then your throat, then your chest, then your belly. Explore all those sensations,

like expansion and contraction. Keep following whatever sensations arise within. Explore how your breathing creates a sense of flow inside. Sometimes these sensations may extend beyond where you imagine

the air is flowing. They may arise anywhere in your body. Anywhere at all. Simply put, as you breathe, bring your full attention to all the sensations your breathing creates. Let your awareness be unrestricted.

Okay. Now sit comfortably or lie down. Choose any position you like. For this quantum breathing practice, though, I strongly recommend lying down. It helps you relax much more deeply and suits this ultra-slow breathing especially well.

Let's begin. 3, 2, 1. 1, 2, 3, 4, 5, 6, 7, 8. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12. 1, 2, 3, 4, 5, 6, 7, 8, 9. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12. As you breathe in, focus only on the sensations arising in your body.

Lengthen your exhale as if fogging up a mirror. 1, 2, 3, 4, 5, 6, 7, 8. 9, 10, 11, 12. Follow your awareness wherever it goes. Don't use thoughts or ideas to label your sensations. 1, 2, 3, 4, 5, 6, 7, 8. 9, 10, 11, 12.

Now hold for twenty seconds.

3, 2, 1. Round two. 1, 2, 3, 4, 5, 6, 7, 8. 9, 10, 11, 12. Keep your awareness on your breath and the sensations it creates within. Don't judge your sensations or question whether your breath caused them.

Just keep feeling. Breathe in joy. Exhale negative energy.

1, 2, 3, 4, 5, 6, 7, 8. 9, 10, 11, 12. 1, 2, 3, 4, 5, 6, 7, 8. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12. Stay focused on the sensations arising within.

Okay. Hold for twenty seconds.

3, 2, 1. Round three. 1, 2, 3, 4, 5, 6, 7, 8. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12. 1, 2, 3, 4, 5, 6, 7, 8. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12. Be present with your body. You are now in the safest place in the universe.

Feel the wholeness of this moment. Does anything feel missing right now? 1, 2, 3, 4, 5, 6, 7, 8. 9, 10, 11, 12. 1, 2, 3, 4, 5, 6, 7, 8. 9 10 11 12 Hold for 20 seconds 3 2 1 Round 4

1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 1 2 3 4 5 6 7 8 9 10 11 12 Keep following the sensations in your body

1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 Hold for 20 seconds

3 2 1 Round 5 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

1 2 3 4 5 6 7 8 Notice any tension still in your body Let it go, like unclenching a fist

1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 1 2 3 4 5 6 7 8 9 10 11 12 Hold for 20 seconds

3 2 1 Round 6 1 2 3 4 5 6 7 8 1 2 3 4 5 6 7 8 9 10 10 11 12 That pleasant tingling in your body What is it?

Explore it 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

1 2 3 4 5 6 7 8 Hold for 20 seconds

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