Serenity Flow: Whole Body Breathing

Advanced Level Exercise

Legal Stuff: Before beginning this exercise, please be aware that by proceeding, you are acknowledging that you have consulted with your physician and are cleared to engage in new physical activities. This exercise program is intended for informational purposes only and does not constitute medical advice. You should not start any new exercise regimen without professional medical evaluation and approval. By continuing, you agree to assume all risks associated with participating in this exercise and release the creator from any liability related to injury or health issues that may arise.

Serenity Flow: Whole Body Breathing

Begin by lying comfortably on your back in bed, allowing your body to relax into the mattress. Take a moment to settle in, feeling the support beneath you. Close your eyes and take a deep breath in, letting it out slowly, releasing any tension.

First Variation: Turning Head Right and Left

Inhale: As you breathe in, turn your head gently to the right. Open your face wide into a lion’s face, opening your eyes wide and stretching your mouth open. At the same time, extend your hands fully, spreading your fingers wide. Feel the stretch across your face and hands. Hold this position for a moment, feeling the expansion.

Hold: Pause here, holding your breath gently for a few seconds. Feel the energy and openness in your body.

Exhale: Now, slowly turn your head to the left, puckering your lips as if blowing out a candle. Close your eyes tightly and make a tight fist with both hands. Hold this position for a moment, feeling the intensity.

Hold: Pause here, holding your breath gently for a few seconds. Feel the tension and focus in your body.

Repeat: Continue this cycle, moving mindfully and slowly.

Inhale: As you breathe in, turn your head gently to the right. Open your face wide into a lion’s face, opening your eyes wide and stretching your mouth open. At the same time, extend your hands fully, spreading your fingers wide. Feel the stretch across your face and hands. Hold this position for a moment, feeling the expansion.

Hold: Pause here, holding your breath gently for a few seconds. Feel the energy and openness in your body.

Exhale: Now, slowly turn your head to the left, puckering your lips as if blowing out a candle. Close your eyes tightly and make a tight fist with both hands. Hold this position for a moment, feeling the intensity.

Hold: Pause here, holding your breath gently for a few seconds. Feel the tension and focus in your body.

Repeat: Continue this cycle, moving mindfully and slowly.

Inhale: As you breathe in, turn your head gently to the right. Open your face wide into a lion’s face, opening your eyes wide and stretching your mouth open. At the same time, extend your hands fully, spreading your fingers wide. Feel the stretch across your face and hands. Hold this position for a moment, feeling the expansion.

Hold: Pause here, holding your breath gently for a few seconds. Feel the energy and openness in your body.

Exhale: Now, slowly turn your head to the left, puckering your lips as if blowing out a candle. Close your eyes tightly and make a tight fist with both hands. Hold this position for a moment, feeling the intensity.

Hold: Pause here, holding your breath gently for a few seconds. Feel the tension and focus in your body.

Repeat: Continue this cycle, moving mindfully and slowly.

• Inhale: Turn your head to the right, lion face, open eyes, extend fingers.
• Hold: Pause and feel the expansion.
• Exhale: Turn your head to the left, pucker lips, close eyes, make tight fists.
• Hold: Pause and feel the tension.
• Inhale: Turn your head to the right, lion face, open eyes, extend fingers.
• Hold: Pause and feel the expansion.
• Exhale: Turn your head to the left, pucker lips, close eyes, make tight fists.
• Hold: Pause and feel the tension.
• Inhale: Turn your head to the right, lion face, open eyes, extend fingers.
• Hold: Pause and feel the expansion.
• Exhale: Turn your head to the left, pucker lips, close eyes, make tight fists.
• Hold: Pause and feel the tension.

Second Variation: Flexion and Extension of Neck and Pelvis

Inhale: While breathing in, gently extend your neck backward, lifting your chin slightly. At the same time, arch your pelvis upward, creating a gentle extension in your spine. Open your face into a lion’s face, opening your eyes wide and stretching your mouth open, and extend your hands fully, spreading your fingers wide. Feel the stretch across your face, neck, spine, and hands. Hold this position for a moment, feeling the expansion.

Hold: Pause here, holding your breath gently for a few seconds. Feel the energy and openness in your body.

Exhale: As you breathe out, gently flex your neck forward, tucking your chin slightly. Allow your pelvis to sink down, creating a gentle flexion in your spine. Pucker your lips as if blowing out a candle, close your eyes tightly, and make a tight fist with both hands. Hold this position for a moment, feeling the intensity.

Hold: Pause here, holding your breath gently for a few seconds. Feel the tension and focus in your body.

Repeat: Continue this cycle, moving mindfully and slowly.

Inhale: While breathing in, gently extend your neck backward, lifting your chin slightly. At the same time, arch your pelvis upward, creating a gentle extension in your spine. Open your face into a lion’s face, opening your eyes wide and stretching your mouth open, and extend your hands fully, spreading your fingers wide. Feel the stretch across your face, neck, spine, and hands. Hold this position for a moment, feeling the expansion.

Hold: Pause here, holding your breath gently for a few seconds. Feel the energy and openness in your body.

Exhale: As you breathe out, gently flex your neck forward, tucking your chin slightly. Allow your pelvis to sink down, creating a gentle flexion in your spine. Pucker your lips as if blowing out a candle, close your eyes tightly, and make a tight fist with both hands. Hold this position for a moment, feeling the intensity.

Hold: Pause here, holding your breath gently for a few seconds. Feel the tension and focus in your body.

Repeat: Continue this cycle, moving mindfully and slowly.

Inhale: While breathing in, gently extend your neck backward, lifting your chin slightly. At the same time, arch your pelvis upward, creating a gentle extension in your spine. Open your face into a lion’s face, opening your eyes wide and stretching your mouth open, and extend your hands fully, spreading your fingers wide. Feel the stretch across your face, neck, spine, and hands. Hold this position for a moment, feeling the expansion.

Hold: Pause here, holding your breath gently for a few seconds. Feel the energy and openness in your body.

Exhale: As you breathe out, gently flex your neck forward, tucking your chin slightly. Allow your pelvis to sink down, creating a gentle flexion in your spine. Pucker your lips as if blowing out a candle, close your eyes tightly, and make a tight fist with both hands. Hold this position for a moment, feeling the intensity.

Hold: Pause here, holding your breath gently for a few seconds. Feel the tension and focus in your body.

Repeat: Continue this cycle, moving mindfully and slowly.

• Inhale: Extend your neck and pelvis, lion face, open eyes, extend fingers.
• Hold: Pause and feel the expansion.
• Exhale: Flex your neck and pelvis, pucker lips, close eyes, make tight fists.
• Hold: Pause and feel the tension.
• Inhale: Extend your neck and pelvis, lion face, open eyes, extend fingers.
• Hold: Pause and feel the expansion.
• Exhale: Flex your neck and pelvis, pucker lips, close eyes, make tight fists.
• Hold: Pause and feel the tension.
• Inhale: Extend your neck and pelvis, lion face, open eyes, extend fingers.
• Hold: Pause and feel the expansion.
• Exhale: Flex your neck and pelvis, pucker lips, close eyes, make tight fists.
• Hold: Pause and feel the tension.

Continue for several minutes, alternating between the two variations as you feel comfortable. Move slowly and mindfully with each breath. When you are ready to finish, bring your body back to a neutral position, resting comfortably. Take a few final deep breaths, allowing your body to relax completely. Open your eyes when you are ready, feeling refreshed and centered.

Reflection & Contemplation

Here are a few meaningful questions for you to reflect on your experience of doing this exercise:

1. How did your body respond to the gentle movements and coordinated breathing in this exercise?
2. Did you notice any areas of tension or discomfort in your body? How did these sensations change throughout the exercise?
3. What emotions or thoughts surfaced during the practice? How did you address them?
4. How did the combination of stretching and breath control affect your sense of relaxation and presence?
5. After completing the exercise, do you feel a difference in your overall energy and mood?
6. Were there any particular movements or positions that felt especially beneficial or challenging for you? Why do you think that is?
7. How does this practice compare to other mindfulness or movement exercises you have tried?
8. What insights or new awareness did you gain about your body and breath through this exercise?

Reflecting on these questions can deepen your understanding and enhance the benefits of your practice. Please feel free to share your experience, Reflections insights and/or questions in the comments section below.

thank you for sharing

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