“Mastering the Breath: Simple Practices for Greater Awareness” is the fifth class in a five-part series on the Breath hosted by Abdi Assadi and Pernilla Burke. 

In this fifth episode of Tools of Awakening, we’re continuing our exploration of practical breathing techniques. We go through nostril awareness, abdominal breathing, and three-part breathing, with an added focus on exhaling through the mouth to release tension and stagnant air. These simple practices help us ground ourselves, calm the mind, and feel more connected to the body. As always, it's about bringing awareness back to the present moment in an easy, accessible way that anyone can practice, regardless of where they are on their journey.

(00:00) Introduction to the Tools of Awakening Series – Pernilla Burke introduces the episode and explains the focus on practical breathing techniques to help calm the mind and body.

(00:35) Overview of Breathing Practices – Recap of nostril awareness, abdominal breathing, and three-part breathing, with an emphasis on the importance of exhalation.

(01:13) Guided Nose Tip Awareness Practice – Guided practice bringing awareness to the breath at the tip of the nose, feeling the cool air enter and warm air exit.

(02:03) Following the Breath: Chest and Belly Awareness – Focus shifts from the nose to the chest and belly, encouraging listeners to follow the natural rhythm of their breath.

(05:15) Three-Part Breathing Exercise – Listeners are guided through a full-body breathing exercise, filling the lower, middle, and upper lungs before exhaling.

(07:02) Exhaling Through the Mouth Practice – Introduction of exhaling through the mouth, helping to release tension and expel stale air more effectively.

(08:02) The Importance of Complete Exhalation – Discussion on the importance of fully exhaling to remove stale air and tension, along with a simple tongue technique to aid the process.

(10:09) Exhalation Counting Exercise – Guided practice in counting during exhalation to fully release air and extend the breath.

(11:11) Putting It All Together: Full Breathwork Practice – Combining all the techniques—nostril awareness, three-part breathing, and counting during exhalation—into a cohesive practice.

(13:01) Closing Practice and Final Thoughts – Final breathwork session and reflections on the benefits of regular breath awareness practice for relaxation and connection.