You're welcome.
I'm glad you're here.
This practice is for moments when anxiety has arrived.
When your thoughts are moving fast,
When your chest feels tight.
When something has shifted your system into a state of alert.
You do not need to fight what you're feeling.
You don't need to talk yourself out of it.
What we're going to do is very simple.
We're going to use the exhale.
To give your nervous system a different signal.
So take a moment now to find any position that feels safe and supported for you today.
Sitting with your back against something solid often helps in anxious moments.
If lying down feels better,
That is absolutely fine too.
Let your hands rest.
If it helps.
Place a hand on your chest or your belly.
Sometimes the weight of your own hand can be grounding.
Take a moment here to feel where your body makes contact with the surface beneath you.
Whether that's the floor,
The chair.
The wall behind you.
Just become aware of the support.
This is already there.
And then move your awareness to your chest.
And just notice the breath.
Not to change it yet.
But just to become aware.
It might feel short.
It may feel high in the chest.
This is normal when anxiety is present.
You don't need to fix it immediately.
When you are ready.
We'll begin with one simple shift.
Letting the exhale last just a little longer than usual.
So,
In your own time,
Take a natural inhale,
Just however it comes,
And a longer,
Slower exhale,
Not forced,
Just a gentle extension.
Let it take a little more time than usual.
Take another easy inhale when you're ready.
And again,
A longer,
Steadier exhale,
Letting the breath drain away slowly,
Feeling the small release as it finishes.
Inhale softly once more when you're ready.
And then exhale slowly,
Letting the out-breath be smooth and unrushed.
Jaw loosening,
Shoulders dropping a little.
A natural inhale in your own time.
A longer exhale.
Breath falls away to the end.
You wait for the next inhale to arrive on its own.
One more quiet breath in when you're ready.
And the slowest,
Easiest exhale of the practice so far.
Let it complete itself.
And then allow yourself to rest in the stillness at the end.
When you feel ready,
Let your breath return to its natural rhythm.
There's nothing more you need to do right now.
And just take a moment here to notice what shifted.
Even slightly.
Perhaps your thoughts have slowed a little.
Perhaps your chest feels a fraction more open.
Perhaps you are simply a small amount more present in your body than you were a moment ago.
Whatever you notice.
That is enough.
The exhale has done its work.
When you're ready.
Deepen your next inhale gently.
Wiggle your fingers or toes.
Let the eyes open if they were closed.
If you found this practice helpful,
I have more gentle breathwork and courses for anxious and exhausted nervous systems available on my profile.
Thank you for practicing with me today.
