Bri opens the video with a warm greeting and a springtime reflection, asking viewers to notice how they feel. This section sets the tone and invites you to meet yourself where you are before the practice.
Bri names the revitalization breath and explains why the long psychological sigh is her favorite pranayama. She frames the practice as a way to influence mood and witness emotions.
This section guides you through closing your eyes, tuning into the nostrils, and using longer exhales to ground and release. Bri offers cues (audible exhale, jaw unclench), specific counts (in 3 out 4, optional 4–5), and invites several cycles and a 30–60 second practice.
After the exercise, Bri reflects on how meditation reveals our tendency to fix outwardly and emphasizes the power of the pause between stimulus and reaction. She encourages applying spacious awareness in daily life.
Bri shares upcoming travel plans to Japan, thanks viewers and contributors, and signs off with simple wellness reminders like drinking water and spreading kindness. This wraps up the session and previews future content.
Hello, happy Friday cadre. So excited to be here, excited to feel into all this spring weather. I've been loving it, been spending a lot of time outside and I know that this month, hey Speak Wonder, so great to see you. I know that I'm a spring baby, so I love spring. I love seeing all the buds and the blooming and hearing the birds again. And it's just been a really great past couple days. And I'm curious how you're feeling. If you have a word that comes to mind or maybe 1 to 10 you're feeling.
great or meh or just not great at all. Let's meet you where you're at and from there I'll try to decide what breath work activity that we can dive into. But I know like kind of going off of last week, breath work can be done anytime and you've never heard anyone say after they took a deep breath they felt worse. it's possible for us to take control of our mood, of our mindset and master our emotions and maybe not even master them, but just witness them, watch them, feel into them and adapt and evolve.
And that's why I wanted to share this breathwork practice this past month. I'm not sure what we'll go into for next month, but We'll see. Hey, Rachel. Yeah, love spring. Some surprise strawberries popped up. Oh my gosh, that's a great surprise. Oh my goodness. Yeah, I'm so excited to get back into gardening and everything. I'm a little behind my 8 ball with that, but there's still plenty of time here, so I'm looking forward to it. Blooming. We are blooming and evolving. I love April's theme of blooming and becoming.
It's something that I always strive at because I look at every day as a chance to renew, as a chance to grow, as a chance to evolve and try to get it right in this wacky thing we call life. seeing some comments, but I think it's kind of like cut off a little bit, but that's all right. I want us to do a revitalization breath. There's so many different breath counts you can do, different pranayamas you can do, but my favorite, it doesn't matter what the count is, My favorite breath of all time that makes me feel the best over a lot of different pranayamas that I have practiced over many years is just the long psychological sigh.
Nothing better than a long exhale for me. Keeping it simple, that is one of the best ways to just help me ground and just to let go of whatever might be stirring up in my mind. and arising within my body sensation-wise. So let's just start with closing our eyes, inviting some gentleness into all of our joints, inviting air to come in and out without quite trying to manipulate it yet, but being aware of our nose, the nostril area as you feel air come in and out. And then you might even notice the air above your upper lip.
You could feel its temperature or maybe some texture. And after focusing on that, you'll notice that your mind wanted to take you elsewhere. That's okay. That's its MO. And that's what it does. And this practice is to come back into your body. Every conscious breath you take is one step towards total freedom from yourself, for yourself. And pinpointing your focus to one tiny area of your body, shows you how the mind wants to do anything but that. And that's okay. You notice that the mind is taking you elsewhere and you take a deep breath in and a longer, deeper breath out and notice it.
And that's how we train our brains. That's how we elevate our consciousness is witnessing when our minds take us elsewhere and being like, oh, I see that I gotta relax to release. So I take a deep breath in and deep breath out and I recalibrate, I restart. So allow your natural breath to come and go. And over time, your inhales will be soft. but your exhales will be elongated, will be deeper. Breathe in. And you can even add audible exhale, unclenching your jaw and just breathing out and letting that go.
In through the nose and out through the mouth. In for a count of three, and out for a count of four. In through the nose, two, three. Out through the mouth, two, three, 4. In through the nose. and out through the mouth. And just keep that sequence going. You may even want to go in for a count of four, out for a count of five. What matters is that the exhale is longer than the inhale. Signaling safety to our bodies, calmness to the mind. And it also invites some space. You're opening and building strength and capacity, not only to focus and to be conscious and be here in the now, but also for your physical body, your lungs, your nervous system.
So notice what you notice and when the mind wanders off just take an even bigger exhale to just relax again so you can start anew. Take this for about another 30 seconds to a minute seeing all that there is to watch. Take 2 more cycles and ask yourself how you feel. Coming back to life, opening the eyes, breathing, feeling, and giving your body love because you just went inward. We're always going outward to try to fix being unwell on the inside, right? And that's the biggest thing that meditation has taught me is we manipulate the outside so much just to try to feel good on the inside when it's just that we're not okay on the inside.
And so the more you witness that and see that, the more you calm and come back into your body and see that you have this this opportunity to pause between the stimulus and the reaction. There's a space and that's the pause. Good old Viktor Frankl quote. And that's our power is practicing this pause, practicing this spacious awareness that we're living in. I hope that you can take this with you and relax your release and pause and breathe when you need to. I wish you well and I will be gone next week, but I will be coming back to you in the second week of May and I'm looking forward to sharing some more travel journeys.
It'll be the end of our travel era. We're going to Japan and so we're been brushing up on my Japanese, so I'm very excited. After that, I'm going to live the domestic life. So we're very, very excited. And Rachel, thank you for the inspiration and the idea for this. I know that I'll incorporate it more going forward and it might be more like short video shares for the breath work or I'll include it in with my talks again. I can't remember, but I mean, we'll see what happens. Yeah, Japan, Konnichiwa.
I am so excited. I've been, this is like, I'm very fortunate to be able to travel and go to cool places, but this one's been on my list for a long time, just with the culture and the history and Buddhism, since that's where I resonate with the most. And so, yeah, I will definitely send some photos and I'll probably come back with some cool things I learned. Hopefully, we'll see. But arigato for coming on here and I hope you have a splendid and lovely rest of your weekend. Bye friends. Drink some water, spread kindness, eat veggies.
That's my thing that I like to say. Peace.
