"Grounding ourselves through the Breath," is the fourth class in a five-part series on the Breath hosted by Abdi Assadi and Pernilla Burke.

In this episode of the "Tools of Awakening" series, we dive into the fourth class focused on breath awareness and its transformative power. We emphasize how breath connects us to our feelings, which many of us unconsciously avoid due to discomfort. By practicing simple breathing techniques, like nostril and abdominal breathing, we can cultivate a deeper connection to both our breath and emotions, helping us process feelings gently.

We begin the session with a guided abdominal breathing exercise, followed by a three-part breathing technique. We explain how modern stress leads to shallow, chest-only breathing, and how deeper, abdominal breathing can ground the body and calm the mind. We also highlight how attention directs energy within the body, stressing the importance of grounding awareness in the lower body for relaxation.

Throughout the episode, we share practical tips for deepening breathwork, including the use of physical objects to practice abdominal breathing. We conclude with a discussion on the importance of fully exhaling to release stale air, allowing for a more complete and beneficial inhale.

We encourage everyone to practice these techniques regularly to build a better relationship with their breath, which fosters emotional balance and self-awareness.

(00:00) Introduction and welcome:
Pernilla welcomes listeners to the fourth class in the breath series, joined by healer and spiritual counselor, Abdi Assadi, to explore breathing techniques.

(00:47) Overview of breathing techniques:
Pernilla reviews nostril awareness, a simple technique to help center the mind, emphasizing the importance of repetition for building familiarity and connecting with emotions.

(03:10) Common breathing challenges:
Abdi explains that avoiding breath is often linked to avoiding emotions, which begins early in life. Shallow breathing blocks both discomfort and positive emotions.

(05:31) Guided abdominal breathing exercise:
Pernilla leads an abdominal breathing exercise, encouraging listeners to focus on how the abdomen moves and suggesting hand placement for better awareness.

(10:06) Pernilla’s reflection on breath grounding:
Pernilla shares how abdominal breathing grounds her, helping connect with her lower body and shift energy from the mind.

(11:20) Abdi on energy flow and attention:
Abdi explains that where we place attention, energy flows. Breathwork helps bring focus back to the body, countering the habit of external focus.

(12:32) Introduction to three-part breathing:
Abdi introduces three-part breathing, filling the lower, middle, and upper lungs in one breath, improving oxygen intake and reducing shallow breathing.

(18:10) Practical tip for abdominal breathing:
Abdi recommends placing heavy objects on the belly to practice abdominal breathing and emphasizes fully exhaling to clear stale air.

(19:35) Closing remarks:
Pernilla and Abdi stress the importance of exhalation in breathwork and encourage regular practice at home.