Breathwork For Anxiety & Stress

This guided breathwork practice offers a simple breathing pattern for calming stress, which you can do anywhere, sitting, lying down, standing or walking. You breathe in through the nose for a count of four and out through the mouth for a count of eight, imagining the out breath through a straw to slow it down, and gently bring the mind back to the breath whenever it wanders. To finish there are a few rounds with a short hold between the in breath and the out breath, before you return to natural breathing and notice how you feel in your body.
This content is educational and is not a substitute for one to one professional care. Please do not listen while driving.

Transcript

This is guided. Bread work practice. For calming anxiety and stress. You can do this practice anywhere. At any time of the day. And you can do it. Lying down or sitting up. Or walking, Or standing. You can do it with the eyes closed or open. Whichever feels more comforting. Or if you're in a safe place where you can close your eyes, You might want to close your eyes and put your attention inward onto your breath. So we'll begin with just becoming aware of the body. And how your body is feeling right now. So we breathe in through our nose and breathe out. Through our mouths. So we breathe in on the count of four. We breathe out on the count of eight. Breathe in on 4. Breathe out on 8. Breathe in on four. Alt and H. And you can imagine as you're breathing out, That you're breathing out through a straw. So that will help you to really slow down your out-breaths. And you breathe out until there is no more air in your lungs. And then there is a natural pause before you take in the new breath. And there is a natural pause there as well before you start breathing out slowly. Control breath through your mouth into the count of eight. And if your mind is wandering, Try not to judge yourself. Or get frustrated, It's completely normal that our mind will wander, Just bring it gently back onto the breath and you might want to silently count your breaths in on four out of eight and that will help you be present with your breathing. Or you might want to just follow the sensations of the breath in your body and follow the length of your breath. All the way in and out and how this feels in your body. So in on 4. Out on 8. And unfold. Out to me. That's all folks. Go, Go, Go. You Thanks for watching. Wow. It's so cute. For more information visit www. FEMA. Gov And you will notice that as you continue doing this breath just for a few minutes, That's all what is needed. First your body is slowly starting to relax. And then hopefully your mind and your thoughts will slowly start to relax. Calm down and to complete if you're still feeling some sympathetic arousal in your body we can intensify this practice by holding our in-breaths. So in between the in-breaths and out-breaths, We're going to lengthen the pose. So we are going to breathe in on four, Hold on four, And release through the mount on eight. So we'll just do a few rounds of those to complete. In on 4, Hold on for. . . Release on 8. In on 4, Hold. Release. Release. Release. Hold. Release. Last one, In on 4. Release. And just allow natural breath to return. Breathing in and out naturally Noticing the sensations of your breath. And noticing how you're feeling in your body right now.