Breathing For Deep Calm And Relaxation

A simple guided breathing practice to help you unwind and release tension during your day.
This technique focuses on extending the exhale, which helps signal to the body that it’s safe to relax and settle.
It can be especially useful when you’re feeling tense, overwhelmed, or looking to wind down.
A practical way to slow things down, ease the body, and return to a calmer, more relaxed state.

Transcript

Hi, I am Dora, A mindfulness and well-being guide and today I'm going to guide you through a simple breathwork practice. You can use this breathwork to help you unwind and release tension during your day. It's called extended exhale where the out-breath is slightly longer than the in-breath and this can help the body to signal to the body that it's safe to relax, Supporting deeper relaxation, The sense of calm and helping you feeling more at ease. So let's begin. I invite you to make yourself comfortable. If you want, You can be sitting upright or for this exercise you might lie down. It's whatever feels comfortable for you today and you can keep your eyes open or close them down or gently lower the gaze and we will inhale for a count of four and exhale for a count of eight. And I will guide you through a few rounds starting with a natural breath in and out through the nose and now gently inhale two, Three, Four and slowly exhale two, Three, Four, Five, Six, Seven, Eight and again inhale two, Three, Four and exhale two, Three, Four, Five, Six, Seven, Eight. One more round. Inhale two, Three, Four and exhale two, Three, Four, Five, Six, Seven, Eight and now continue at your own pace and keeping that slightly longer exhale and slowly let your breathing return to normal. I'm perhaps taking a moment to notice how you feel now compared to when we started. And you can use this technique at any point in your day to unwind and reset. So you could think of this as a simple pause to return to what matters most. Taking a moment like this can make a real difference in your day.