[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:12.04,0:00:13.57,Default,,0000,0000,0000,,Take a deep breath.
Dialogue: 0,0:00:14.22,0:00:16.42,Default,,0000,0000,0000,,Yes, right now.
Dialogue: 0,0:00:16.42,0:00:18.18,Default,,0000,0000,0000,,Come up from the back of your seat.
Dialogue: 0,0:00:18.18,0:00:23.03,Default,,0000,0000,0000,,Sit up straight and take\Na big inhale, fill all the way up,
Dialogue: 0,0:00:23.03,0:00:24.60,Default,,0000,0000,0000,,and then exhale.
Dialogue: 0,0:00:24.97,0:00:28.88,Default,,0000,0000,0000,,Deep breath in and exhale all the way out.
Dialogue: 0,0:00:28.88,0:00:32.33,Default,,0000,0000,0000,,Now, do you feel like you get\Na little bit taller on the inhale?
Dialogue: 0,0:00:32.33,0:00:33.07,Default,,0000,0000,0000,,Yeah?
Dialogue: 0,0:00:33.07,0:00:34.97,Default,,0000,0000,0000,,How you get taller and stretch upwards
Dialogue: 0,0:00:34.97,0:00:36.81,Default,,0000,0000,0000,,and on the exhale sort of settle down?
Dialogue: 0,0:00:36.81,0:00:38.56,Default,,0000,0000,0000,,Because I'm seeing it.
Dialogue: 0,0:00:38.56,0:00:42.56,Default,,0000,0000,0000,,Well, if you do, you're what I call\N"a vertical breather."
Dialogue: 0,0:00:42.56,0:00:48.62,Default,,0000,0000,0000,,And unfortunately, it's an anatomically\Nincongruous way to breathe,
Dialogue: 0,0:00:48.62,0:00:52.42,Default,,0000,0000,0000,,meaning that you're breathing\Nout of sync with your body.
Dialogue: 0,0:00:52.42,0:00:56.18,Default,,0000,0000,0000,,However, nine out of ten people\Nbreathe this way.
Dialogue: 0,0:00:56.18,0:00:59.05,Default,,0000,0000,0000,,So, here's what happens\Nwhen you breathe vertically.
Dialogue: 0,0:00:59.05,0:01:03.52,Default,,0000,0000,0000,,First thing that happens is that you\Noveruse your neck and shoulder muscles.
Dialogue: 0,0:01:03.52,0:01:07.74,Default,,0000,0000,0000,,You see, your neck and shoulder muscles\Nwere never meant to be breathing muscles.
Dialogue: 0,0:01:07.74,0:01:09.81,Default,,0000,0000,0000,,So, even though it's a small movement,
Dialogue: 0,0:01:09.81,0:01:12.54,Default,,0000,0000,0000,,you're doing it thousands of times a day,
Dialogue: 0,0:01:12.54,0:01:17.75,Default,,0000,0000,0000,,millions of times a year, year after year.
Dialogue: 0,0:01:17.75,0:01:20.11,Default,,0000,0000,0000,,So, if you have neck and shoulder pain -
Dialogue: 0,0:01:20.11,0:01:21.23,Default,,0000,0000,0000,,just a little, right -
Dialogue: 0,0:01:21.23,0:01:24.13,Default,,0000,0000,0000,,you can blame the car,\Nyou can blame the computer,
Dialogue: 0,0:01:24.13,0:01:27.39,Default,,0000,0000,0000,,but first and foremost\Nblame your breathing.
Dialogue: 0,0:01:27.39,0:01:31.29,Default,,0000,0000,0000,,Second thing is that you're only using\Nthe top part of your lungs.
Dialogue: 0,0:01:31.29,0:01:34.94,Default,,0000,0000,0000,,Where's the biggest,\Nmost oxygen-rich part of your lungs?
Dialogue: 0,0:01:36.26,0:01:37.25,Default,,0000,0000,0000,,Right down here.
Dialogue: 0,0:01:37.25,0:01:39.25,Default,,0000,0000,0000,,Take your hands. Put them there.
Dialogue: 0,0:01:39.25,0:01:42.54,Default,,0000,0000,0000,,There we go. Right down here.\NThe biggest, densest part of your lungs.
Dialogue: 0,0:01:42.54,0:01:45.58,Default,,0000,0000,0000,,Do you use these\Nwhen you breathe vertically?
Dialogue: 0,0:01:46.27,0:01:47.00,Default,,0000,0000,0000,,No.
Dialogue: 0,0:01:47.00,0:01:50.86,Default,,0000,0000,0000,,So, you actually have to take\Nseveral smaller breaths,
Dialogue: 0,0:01:50.86,0:01:54.41,Default,,0000,0000,0000,,that is breathe faster\Nto get the air that you need.
Dialogue: 0,0:01:54.100,0:01:58.42,Default,,0000,0000,0000,,Now, here's what's most fascinating\Nfor me as a psychologist:
Dialogue: 0,0:01:58.85,0:02:02.14,Default,,0000,0000,0000,,the vagus nerve is a nerve\Nthat goes to the back of your head
Dialogue: 0,0:02:02.14,0:02:03.94,Default,,0000,0000,0000,,and goes throughout your whole body.
Dialogue: 0,0:02:03.94,0:02:06.33,Default,,0000,0000,0000,,"Vagus" means "wanderer" in Latin.
Dialogue: 0,0:02:06.33,0:02:09.06,Default,,0000,0000,0000,,And it does; it wanders\Nthroughout your whole body,
Dialogue: 0,0:02:09.06,0:02:12.50,Default,,0000,0000,0000,,picking up signals\Nto tell your brain how to feel.
Dialogue: 0,0:02:12.50,0:02:14.72,Default,,0000,0000,0000,,Now, when you're breathing vertically,
Dialogue: 0,0:02:14.72,0:02:17.90,Default,,0000,0000,0000,,the vagus nerve automatically
Dialogue: 0,0:02:17.90,0:02:21.68,Default,,0000,0000,0000,,puts you into a stressed out\Nfight-or-flight mode.
Dialogue: 0,0:02:21.68,0:02:24.49,Default,,0000,0000,0000,,And it doesn't matter what's going on\Nin your surroundings -
Dialogue: 0,0:02:24.49,0:02:26.73,Default,,0000,0000,0000,,they could be perfectly mundane routine -
Dialogue: 0,0:02:26.73,0:02:29.50,Default,,0000,0000,0000,,you're going to be in a fight-or-flight.
Dialogue: 0,0:02:29.50,0:02:34.02,Default,,0000,0000,0000,,So, this connection to stress\Nis what got me interested in the breath.
Dialogue: 0,0:02:34.02,0:02:40.02,Default,,0000,0000,0000,,I woke up one fall several years ago\Nwith a dull, throbbing pain in my jaw.
Dialogue: 0,0:02:40.02,0:02:42.31,Default,,0000,0000,0000,,And I found myself\Nat the dentist's office,
Dialogue: 0,0:02:42.31,0:02:44.87,Default,,0000,0000,0000,,hearing those five words\Nyou never want to hear,
Dialogue: 0,0:02:45.66,0:02:47.56,Default,,0000,0000,0000,,"Do you have dental insurance?"
Dialogue: 0,0:02:47.56,0:02:48.68,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:02:48.68,0:02:49.81,Default,,0000,0000,0000,,I didn't.
Dialogue: 0,0:02:49.81,0:02:53.48,Default,,0000,0000,0000,,And being a compulsive type A,\NI wasn't just grinding my teeth;
Dialogue: 0,0:02:53.48,0:02:55.31,Default,,0000,0000,0000,,I was pulverizing them.
Dialogue: 0,0:02:55.83,0:02:57.32,Default,,0000,0000,0000,,So, thousands of dollars later,
Dialogue: 0,0:02:57.32,0:03:00.66,Default,,0000,0000,0000,,I came to the conclusion\Nthat I was not controlling my stress;
Dialogue: 0,0:03:00.66,0:03:02.43,Default,,0000,0000,0000,,it was controlling me.
Dialogue: 0,0:03:03.32,0:03:05.40,Default,,0000,0000,0000,,It was time for a change.
Dialogue: 0,0:03:05.40,0:03:08.01,Default,,0000,0000,0000,,I started by signing up for a yoga class,
Dialogue: 0,0:03:08.01,0:03:11.06,Default,,0000,0000,0000,,where we would do breathing exercises\Nat the beginning of class.
Dialogue: 0,0:03:11.06,0:03:14.97,Default,,0000,0000,0000,,I heard words like kapalabhati, ujjayi.
Dialogue: 0,0:03:14.97,0:03:17.47,Default,,0000,0000,0000,,We would breathe\Nthrough one nostril, then the other;
Dialogue: 0,0:03:17.47,0:03:18.96,Default,,0000,0000,0000,,we would do breath holds.
Dialogue: 0,0:03:18.96,0:03:22.55,Default,,0000,0000,0000,,I was intrigued. I dove in headfirst.
Dialogue: 0,0:03:22.55,0:03:25.78,Default,,0000,0000,0000,,I took every class I could find,\Nread every book,
Dialogue: 0,0:03:25.78,0:03:27.94,Default,,0000,0000,0000,,studied every academic article.
Dialogue: 0,0:03:27.94,0:03:33.08,Default,,0000,0000,0000,,I found myself in classes\Nwith gong baths and chakra balancing.
Dialogue: 0,0:03:34.14,0:03:39.26,Default,,0000,0000,0000,,I read articles about cellular respiration\Nand rates of oxygen exchange.
Dialogue: 0,0:03:39.26,0:03:42.54,Default,,0000,0000,0000,,I studied breathing in birthing,
Dialogue: 0,0:03:42.54,0:03:46.79,Default,,0000,0000,0000,,freediving, singing, and martial arts.
Dialogue: 0,0:03:46.79,0:03:50.59,Default,,0000,0000,0000,,What was most alarming to me\Nwas when I looked around,
Dialogue: 0,0:03:50.59,0:03:55.13,Default,,0000,0000,0000,,almost everyone I knew\Nwasn't breathing correctly.
Dialogue: 0,0:03:55.13,0:03:57.85,Default,,0000,0000,0000,,And I knew - the medical research said -
Dialogue: 0,0:03:57.85,0:04:02.09,Default,,0000,0000,0000,,that breath affects your sleep, your back,
Dialogue: 0,0:04:02.09,0:04:06.52,Default,,0000,0000,0000,,your digestion, your memory, anxiety;
Dialogue: 0,0:04:06.52,0:04:08.06,Default,,0000,0000,0000,,all these different things.
Dialogue: 0,0:04:08.06,0:04:12.24,Default,,0000,0000,0000,,It affects parts of our body\Nthat you'd never even consider,
Dialogue: 0,0:04:12.24,0:04:15.64,Default,,0000,0000,0000,,like esophagus and your pelvic floor.
Dialogue: 0,0:04:15.64,0:04:18.30,Default,,0000,0000,0000,,It wreaks havoc\Nthroughout your whole body.
Dialogue: 0,0:04:18.30,0:04:23.43,Default,,0000,0000,0000,,It affects your immune system,\Nyour adrenal glands, acidity.
Dialogue: 0,0:04:24.75,0:04:29.60,Default,,0000,0000,0000,,So, I formalized what I was learning\Ninto a method and started teaching.
Dialogue: 0,0:04:29.60,0:04:32.94,Default,,0000,0000,0000,,Now, who do you think\Nwere the first people that called me?
Dialogue: 0,0:04:33.78,0:04:36.25,Default,,0000,0000,0000,,Was it members of the wellness community?
Dialogue: 0,0:04:36.25,0:04:37.88,Default,,0000,0000,0000,,Was it New-Age folks?
Dialogue: 0,0:04:38.32,0:04:39.06,Default,,0000,0000,0000,,Uh-uh.
Dialogue: 0,0:04:39.67,0:04:42.13,Default,,0000,0000,0000,,SWAT, Homeland Security,
Dialogue: 0,0:04:42.13,0:04:44.74,Default,,0000,0000,0000,,DEA, Border Patrol,
Dialogue: 0,0:04:44.74,0:04:47.07,Default,,0000,0000,0000,,Military and Law Enforcement.
Dialogue: 0,0:04:48.56,0:04:50.99,Default,,0000,0000,0000,,We know the importance of the breath.
Dialogue: 0,0:04:51.92,0:04:56.52,Default,,0000,0000,0000,,Ancient yogis say we come into this world\Nwith a certain number of breaths,
Dialogue: 0,0:04:56.52,0:04:59.91,Default,,0000,0000,0000,,and we can take them quickly\Nand live a short lifespan,
Dialogue: 0,0:04:59.91,0:05:04.96,Default,,0000,0000,0000,,or we can take them deeply and slowly\Nand live a long lifespan.
Dialogue: 0,0:05:04.96,0:05:07.44,Default,,0000,0000,0000,,4,000 years later, fast forward,
Dialogue: 0,0:05:07.44,0:05:10.99,Default,,0000,0000,0000,,the Framingham study found that breathing
Dialogue: 0,0:05:10.99,0:05:16.02,Default,,0000,0000,0000,,is predictive of longevity\Nin a quantitative way,
Dialogue: 0,0:05:16.02,0:05:17.62,Default,,0000,0000,0000,,longevity and health.
Dialogue: 0,0:05:19.95,0:05:21.66,Default,,0000,0000,0000,,So, I know what you're thinking.
Dialogue: 0,0:05:22.48,0:05:25.04,Default,,0000,0000,0000,,"I'm breathing wrong? How could this be?"
Dialogue: 0,0:05:26.05,0:05:28.04,Default,,0000,0000,0000,,Well, relax, it's not all your fault.
Dialogue: 0,0:05:28.04,0:05:32.04,Default,,0000,0000,0000,,Sometime between the ages of five and ten,\Nyour breathing changes
Dialogue: 0,0:05:32.04,0:05:35.39,Default,,0000,0000,0000,,from a lower-body breath\Nto an upper-body breath.
Dialogue: 0,0:05:35.39,0:05:37.76,Default,,0000,0000,0000,,And it happens because of several things.
Dialogue: 0,0:05:37.76,0:05:42.76,Default,,0000,0000,0000,,Number one is that you go to school\Nand you start sitting a lot.
Dialogue: 0,0:05:42.76,0:05:45.96,Default,,0000,0000,0000,,And sitting affects your posture,\Nwhich affects your breath.
Dialogue: 0,0:05:46.97,0:05:50.21,Default,,0000,0000,0000,,You go to the doctor;\Nthe stethoscope goes here.
Dialogue: 0,0:05:50.76,0:05:52.54,Default,,0000,0000,0000,,They say, "Take a deep breath,"
Dialogue: 0,0:05:52.54,0:05:56.00,Default,,0000,0000,0000,,and you think, "Hm, my lungs\Nmust be up here."
Dialogue: 0,0:05:57.87,0:06:01.25,Default,,0000,0000,0000,,Someone pokes you in the belly\Nand calls you fatty,
Dialogue: 0,0:06:02.57,0:06:07.40,Default,,0000,0000,0000,,and hence starts years,\Neven decades of gut sucking.
Dialogue: 0,0:06:07.40,0:06:10.78,Default,,0000,0000,0000,,So even now, as an adult,\Nyou're sucking it in
Dialogue: 0,0:06:10.78,0:06:13.50,Default,,0000,0000,0000,,because you're thinking\Nit makes you look thinner,
Dialogue: 0,0:06:13.50,0:06:16.46,Default,,0000,0000,0000,,because it's an emotional\Nresponse to fear,
Dialogue: 0,0:06:16.46,0:06:18.28,Default,,0000,0000,0000,,because it's a bracing stance
Dialogue: 0,0:06:18.28,0:06:21.76,Default,,0000,0000,0000,,that helps you feel prepared\Nto run or to strike.
Dialogue: 0,0:06:22.45,0:06:24.73,Default,,0000,0000,0000,,Because you believe the myth
Dialogue: 0,0:06:24.73,0:06:27.59,Default,,0000,0000,0000,,that tensing your abs\Nmakes your core stronger.
Dialogue: 0,0:06:28.01,0:06:31.09,Default,,0000,0000,0000,,But the breath has no choice\Nbut to rise to the top of your body,
Dialogue: 0,0:06:31.09,0:06:34.05,Default,,0000,0000,0000,,become vertical, and stay there.
Dialogue: 0,0:06:35.32,0:06:36.75,Default,,0000,0000,0000,,So, what should you do?
Dialogue: 0,0:06:37.77,0:06:42.84,Default,,0000,0000,0000,,Look no further than your toddler,\Nyour dog, your cat, even your fish.
Dialogue: 0,0:06:43.26,0:06:48.86,Default,,0000,0000,0000,,They breathe expanding and contracting\Nin the middle, using the diaphragm.
Dialogue: 0,0:06:49.27,0:06:52.01,Default,,0000,0000,0000,,Now, much of the confusion\Naround breathing occurs
Dialogue: 0,0:06:52.01,0:06:54.30,Default,,0000,0000,0000,,because we don't really\Nunderstand the diaphragm.
Dialogue: 0,0:06:54.30,0:06:56.04,Default,,0000,0000,0000,,It's a muscle deep inside;
Dialogue: 0,0:06:56.04,0:06:59.27,Default,,0000,0000,0000,,it's depicted as this little red line\Nthat crosses the body,
Dialogue: 0,0:06:59.27,0:07:03.27,Default,,0000,0000,0000,,when actually it's much more\Nlike the Starship Enterprise,
Dialogue: 0,0:07:03.27,0:07:06.16,Default,,0000,0000,0000,,this enormous muscle\Nin the very middle of your body,
Dialogue: 0,0:07:06.16,0:07:09.53,Default,,0000,0000,0000,,separating your thoracic cavity\Nfrom your digestive organs.
Dialogue: 0,0:07:09.53,0:07:14.02,Default,,0000,0000,0000,,And the only reason it was put there\Nwas to help you breathe,
Dialogue: 0,0:07:14.02,0:07:15.30,Default,,0000,0000,0000,,if you let it.
Dialogue: 0,0:07:15.65,0:07:17.69,Default,,0000,0000,0000,,So, let's get intimate with the diaphragm.
Dialogue: 0,0:07:17.69,0:07:19.45,Default,,0000,0000,0000,,Right now, really. Take your fingers.
Dialogue: 0,0:07:19.45,0:07:21.71,Default,,0000,0000,0000,,Put them right here,\Nat your sternum. Okay?
Dialogue: 0,0:07:21.71,0:07:24.02,Default,,0000,0000,0000,,Walk them around the bottom of your ribs.
Dialogue: 0,0:07:24.02,0:07:26.27,Default,,0000,0000,0000,,Go! Keep walking. There we go.
Dialogue: 0,0:07:26.27,0:07:31.77,Default,,0000,0000,0000,,Now, your ribs are attached\Nto your sternum like handles on a pail.
Dialogue: 0,0:07:32.46,0:07:37.30,Default,,0000,0000,0000,,On the inhale, they're meant\Nto move out horizontally,
Dialogue: 0,0:07:37.75,0:07:41.12,Default,,0000,0000,0000,,and on the exhale,\Nthey narrow with your body.
Dialogue: 0,0:07:41.88,0:07:45.66,Default,,0000,0000,0000,,What a beautiful machine the body is.
Dialogue: 0,0:07:47.32,0:07:52.18,Default,,0000,0000,0000,,But maybe it's time that we revisit\Nthis cornerstone of our health,
Dialogue: 0,0:07:52.74,0:07:58.11,Default,,0000,0000,0000,,especially now when the narrow screens\Nof the computer or handhelds
Dialogue: 0,0:07:58.82,0:08:02.82,Default,,0000,0000,0000,,result in us sipping in\Ntiny amounts of air;
Dialogue: 0,0:08:02.82,0:08:07.53,Default,,0000,0000,0000,,little inhales and little exhales\Nor sometimes none at all.
Dialogue: 0,0:08:08.29,0:08:09.61,Default,,0000,0000,0000,,Alright, let's fix this.
Dialogue: 0,0:08:09.84,0:08:11.56,Default,,0000,0000,0000,,Come up from the back of your seat.
Dialogue: 0,0:08:11.56,0:08:12.27,Default,,0000,0000,0000,,Come on up.
Dialogue: 0,0:08:12.27,0:08:14.45,Default,,0000,0000,0000,,Scooch up to the front\Nof your chair. Alright.
Dialogue: 0,0:08:14.45,0:08:16.34,Default,,0000,0000,0000,,We're going to do a breathing exercise.
Dialogue: 0,0:08:16.34,0:08:18.14,Default,,0000,0000,0000,,This is called Rock and Roll.
Dialogue: 0,0:08:18.14,0:08:20.25,Default,,0000,0000,0000,,You're going to put\Nyour hands on your belly.
Dialogue: 0,0:08:20.25,0:08:22.50,Default,,0000,0000,0000,,We're going to do the exaggerated version
Dialogue: 0,0:08:22.50,0:08:25.89,Default,,0000,0000,0000,,until your diaphragm starts to kick in,\Nstarts to get engaged.
Dialogue: 0,0:08:26.20,0:08:28.22,Default,,0000,0000,0000,,So, you might get\Na little bit lightheaded.
Dialogue: 0,0:08:28.22,0:08:29.12,Default,,0000,0000,0000,,Enjoy it. Alright?
Dialogue: 0,0:08:29.12,0:08:29.88,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:08:29.88,0:08:32.92,Default,,0000,0000,0000,,So, I want you to tip forward,\Ninhale, let your belly go. Ready?
Dialogue: 0,0:08:32.92,0:08:38.26,Default,,0000,0000,0000,,Tip forward, inhale, let it go, expand,\Nexhale, squeeze, round your back.
Dialogue: 0,0:08:38.26,0:08:40.68,Default,,0000,0000,0000,,Belly button gets closer to your spine.
Dialogue: 0,0:08:40.68,0:08:41.84,Default,,0000,0000,0000,,Use your abs.
Dialogue: 0,0:08:41.84,0:08:44.62,Default,,0000,0000,0000,,Inhale, tip forward, let your belly go.
Dialogue: 0,0:08:44.62,0:08:45.66,Default,,0000,0000,0000,,Expand it.
Dialogue: 0,0:08:45.66,0:08:48.04,Default,,0000,0000,0000,,Exhale, squeeze; get all that air out.
Dialogue: 0,0:08:48.04,0:08:50.72,Default,,0000,0000,0000,,Round your shoulders;\Nthey have nothing to do with this.
Dialogue: 0,0:08:50.72,0:08:55.26,Default,,0000,0000,0000,,Big inhale, expand. Exhale, squeeze.
Dialogue: 0,0:08:55.26,0:08:58.00,Default,,0000,0000,0000,,Forwards and back.
Dialogue: 0,0:08:58.00,0:09:00.44,Default,,0000,0000,0000,,You're now breathing horizontally.
Dialogue: 0,0:09:00.44,0:09:02.38,Default,,0000,0000,0000,,We're going to do a breathing exercise.
Dialogue: 0,0:09:02.38,0:09:05.24,Default,,0000,0000,0000,,It's a Counting Breath.\NIt comes from the military.
Dialogue: 0,0:09:05.24,0:09:08.26,Default,,0000,0000,0000,,It's my favorite one.\NIt's called Tactical Breath.
Dialogue: 0,0:09:08.26,0:09:11.74,Default,,0000,0000,0000,,So, you're going\Nto inhale for four, hold for four,
Dialogue: 0,0:09:11.74,0:09:13.34,Default,,0000,0000,0000,,exhale for six, hold for two.
Dialogue: 0,0:09:13.34,0:09:15.98,Default,,0000,0000,0000,,We're going to do it together.\NReady? Okay.
Dialogue: 0,0:09:15.98,0:09:19.24,Default,,0000,0000,0000,,Inhale - two, three, four -
Dialogue: 0,0:09:19.24,0:09:21.84,Default,,0000,0000,0000,,hold - two, three, four -
Dialogue: 0,0:09:21.84,0:09:26.20,Default,,0000,0000,0000,,exhale - two, three, four, five, six -
Dialogue: 0,0:09:26.20,0:09:27.48,Default,,0000,0000,0000,,hold - two.
Dialogue: 0,0:09:27.48,0:09:30.28,Default,,0000,0000,0000,,Inhale - two, three, four -
Dialogue: 0,0:09:30.28,0:09:32.98,Default,,0000,0000,0000,,hold - two, three, four -
Dialogue: 0,0:09:32.98,0:09:37.10,Default,,0000,0000,0000,,exhale - two, three, four, five, six -
Dialogue: 0,0:09:37.10,0:09:38.48,Default,,0000,0000,0000,,hold - two.
Dialogue: 0,0:09:38.48,0:09:41.78,Default,,0000,0000,0000,,Inhale - two, three, four -
Dialogue: 0,0:09:41.78,0:09:44.96,Default,,0000,0000,0000,,hold - two, three, four -
Dialogue: 0,0:09:44.96,0:09:49.82,Default,,0000,0000,0000,,exhale - two, three, four, five, six -
Dialogue: 0,0:09:49.82,0:09:51.10,Default,,0000,0000,0000,,hold - two.
Dialogue: 0,0:09:51.10,0:09:54.74,Default,,0000,0000,0000,,Close your eyes - two, three, four -
Dialogue: 0,0:09:54.74,0:09:58.04,Default,,0000,0000,0000,,hold - two, three, four -
Dialogue: 0,0:09:58.04,0:10:03.26,Default,,0000,0000,0000,,exhale - two, three, four, five, six -
Dialogue: 0,0:10:03.26,0:10:04.60,Default,,0000,0000,0000,,hold - two.
Dialogue: 0,0:10:04.60,0:10:05.54,Default,,0000,0000,0000,,Tip forward.
Dialogue: 0,0:10:05.54,0:10:09.54,Default,,0000,0000,0000,,Inhale and continue on your own
Dialogue: 0,0:10:09.54,0:10:16.42,Default,,0000,0000,0000,,with a beautiful, anatomically congruous\Nlower-body horizontal breath.
Dialogue: 0,0:10:16.82,0:10:17.75,Default,,0000,0000,0000,,Thank you.
Dialogue: 0,0:10:17.75,0:10:19.64,Default,,0000,0000,0000,,(Applause)