This breath work practice is designed to enhance core strength and improve overall well-being through focused breathing techniques. By engaging the diaphragm, a deep core muscle, we create pressure dependent on airflow to build strength. The key is to maintain strong yet relaxed breathing, ensuring the exhale remains consistent from start to finish. Incorporating humming further attunes our frequency and harmonizes cellular communication, boosting nitric oxide production, which dilates blood vessels, enhances blood flow, reduces blood pressure, and combats pathogens.

• The practice begins with box breathing at 4 counts and progressively increases until reaching 10 counts in a cycle of 10 inhale, 10 hold, 10 exhale, and 10 hold. The goal is to sustain a steady hum throughout the practice. Regular engagement in this breath work will not only strengthen your breathing capacity but also improve nervous system regulation, promoting a sense of calm and resilience.

• Box breathing: We will start with box breathing at 4 counts and add on each round until we hit 10 counts in 10 hold, 10 out, 10 hold. The aim is to keep the hum steady the entire time.

• Diaphragm deep core muscle: We use pressure to strengthen it. Pressure is dependent on airflow. Aim for strong yet relaxed breathing.
• Exhale: The exhale should remain just as strong from start to finish. Use a hum if possible.
• Humming: Attunes our frequency and harmonizes the way our cells communicate. It increases nitric oxide, which dilates blood vessels, raises blood supply, lowers blood pressure, and kills pathogens.

• Regular practice: Practice regularly to strengthen your breathing capacity and improve nervous system regulation.