3-Minute Simple Breath To Reduce Stress And Enhance Focus

This simple breathwork practice uses extended exhales to help stimulate the vagus nerve, promoting relaxation and reducing the stress response. This helps lower heart rate and blood pressure, creating a sense of calm. Slower, extended exhales reduce anxiety by decreasing the production of stress hormones like cortisol.

This can enhance focus, clarity, and emotional resilience.

Transcript

Welcome,

My name is Alok with Rockwater Wellness and I'm happy you're here to take a moment with your breath,

Feel the power that you have within you to modulate and control your own nervous system.

This is one of the most powerful and effective ways I've found to melt away stress,

Boost relaxation and tune into a deeper feeling of bliss and calm in the mind.

This can be done any time you're feeling overwhelmed,

Stressed or just need a break.

This simple practice of extending and slowing your exhale promotes relaxation,

Reduces stress and anxiety and helps create a sense of calm.

It can be seated or lying down,

Just find a way to be comfortable,

Place your left hand on the heart,

Right hand on the belly.

Let's start with a couple of foundational breaths,

Deep inhale,

Belly expands,

Heart expands,

Feeling gratitude for your body,

Exhale,

Let it all out with a sigh.

Exhale,

Full breath in,

Belly,

Heart,

Gratitude and exhale.

I'm now going to guide you through three of these extended exhale breaths.

You can always do more if you have time.

Start with an inhale here,

Two,

Three,

Four,

Pause,

Exhale slowly,

Four,

Five,

Six,

Seven,

Eight,

Pause,

Inhale,

Fill the lungs,

Two,

Three,

Four,

Pause,

Exhale slowly.

Find that relaxation,

Pause,

Inhale,

Fill the lungs,

Pause,

Exhale,

Relax your jaw,

Your face,

Feel stress melting off,

Pause,

Another full breath in,

Feeling gratitude,

Appreciation for this moment,

Exhale all the air out slowly,

Feel yourself surrendering,

Letting go.

Nice,

One more deep breath in,

Fill the lungs and then exhale slowly,

Letting go of any tension left in the body.

Just breathing normally and feeling the effects of this beautiful practice of presence and awareness with your own breath.

You have the medicine within you.

Namaste.

Reviews

What a sweet & simple practice! I feel great after ☺️