Welcome to this guided breathing exercise to help reduce your anxiety and increasing and improving your respiratory function.
Please find a quiet place where you won't be disturbed,
Turning off or silence any distractions and find a comfortable seated position,
Softly closing down your eyes.
Relaxing your body now,
Starting off from the top of your head as the crown of your head relaxes,
Softening into your face,
Unclenching your jaw,
Relaxing into your throat and neck,
Shoulders resting away from your ears,
Allowing your arms to relax and become heavy,
Softening into your chest and back,
Allowing your stomach to rest as you continue that relaxation down into your legs.
Take a deep breath in and a long breath out.
Inhale for 3,
2,
1.
Exhale for 6,
5,
4,
3,
2,
1.
Inhale for 3,
2,
1.
Exhale for 6,
5,
4,
3,
2,
1.
Inhale for 3,
2,
1.
Exhale for 6,
5,
4,
3,
2,
1.
Inhale for 3,
2,
1.
Exhale for 6,
5,
4,
3,
2,
1.
Inhale for 3,
2,
1.
Exhale for 6,
5,
4,
3,
2,
1.
Inhale for 3,
2,
1.
Exhale for 6,
5,
4,
3,
2,
1.
Inhale for 3,
2,
1.
Exhale for 6,
5,
4,
3,
2,
1.
Inhale for 3,
2,
1.
Exhale for 6,
5,
4,
3,
2,
1.
Inhale for 3,
2,
1.
Exhale for 6,
5,
4,
3,
2,
1.
Inhale for 3,
2,
1.
Exhale for 6,
5,
4,
3,
2,
1.
Inhale for 3,
2,
1.
Exhale for 6,
5,
4,
3,
2,
1.
Inhale for 3,
2,
1.
Exhale for 6,
5,
4,
3,
2,
1.
Inhale for 3,
2,
1.
Exhale for 6,
5,
4,
3,
2,
1.
Inhale for 3,
2,
1.
Exhale for 6,
5,
4,
3,
2,
1.
Inhale for 3,
2,
1.
Exhale for 6,
5,
4,
3,
2,
1.
Inhale for 3,
2,
1.
Exhale for 6,
5,
4,
3,
2,
1.
Inhaling for 4,
3,
2,
1.
Exhaling for 8,
7,
6,
5,
4,
3,
2,
1.
Inhaling for 4,
3,
2,
1.
Exhaling for 8,
7,
6,
5,
4,
3,
2,
1.
Inhaling for 4,
3,
2,
1.
Exhaling for 8,
7,
6,
5,
4,
3,
2,
1.
Inhaling for 4,
3,
2,
1.
Exhaling for 8,
7,
6,
5,
4,
3,
2,
1.
Inhaling for 4,
3,
2,
1.
Exhaling for 8,
7,
6,
5,
4,
3,
2,
1.
Inhaling for 4,
3,
2,
1.
Exhaling for 8,
7,
6,
5,
4,
3,
2,
1.
Inhaling for 4,
3,
2,
1.
Exhaling for 8,
7,
6,
5,
4,
3,
2,
1.
Inhaling for 4,
3,
2,
1.
Exhaling for 8,
7,
6,
5,
4,
3,
2,
1.
Inhaling for 4,
3,
2,
1.
Exhaling for 8,
7,
6,
5,
4,
3,
2,
1.
Inhaling for 4,
3,
2,
1.
Exhaling for 8,
7,
6,
5,
4,
3,
2,
1.
Inhaling for 4,
3,
2,
1.
Exhaling for 8,
7,
6,
5,
4,
3,
2,
1.
And return back to your natural breath.
And with regular practice of this breathing exercise,
You will be able to expand your breathing.
Inhaling for the count of 5,
And exhaling for the count of 10.
Then inhaling for the count of 6,
And exhaling for the count of 12.
And this will help to engage your parasympathetic nervous system,
Your relaxation response.
But please only practice what is comfortable for you,
What is comfortable for your breathing,
And for your body.
And practice safely.
Thank you for meditating with me.
