Calm Anxiety With The Breath

A short guided breath practice to ground the body and quiet the mind, based on the Viniyoga approach. Use it anytime anxiety starts to rise. No special equipment, no complicated techniques, just your breath.

Transcript

Welcome to this short guided breath practice designed to help you settle anxiety by gently extending the exhale.

So when you feel ready,

Find your way to a comfortable seated position or lie down if you prefer.

Allow your hands to rest gently and if it feels okay,

Close your eyes or allow your gaze to soften.

Now take a moment to notice how does your body feel today?

And then move your attention to your breath and just notice whether it feels slow or quick,

Deep or shallow.

Don't try to fix it,

Just notice.

And then become aware of the contact between your body and the ground.

Allow that contact to support you.

Now bring your awareness to your breath and feel the breath as it comes in and as it flows out.

You don't need to change it yet,

Just stay with it.

And if it feels comfortable to do so,

Start to gently lengthen your exhale like a slow sigh through the nose.

Let your shoulders drop,

Let your jaw soften.

Now we'll stay with that longer exhale,

Inhaling gently,

Exhaling slowly.

As you inhale,

You can think breathing in.

As you exhale,

Think letting go.

Repeat this quietly in your mind.

Breathing in,

Letting go.

If your mind wanders,

Just come back to those simple words.

There's no rush,

No pressure,

Just breath.

When you feel ready,

Release the words.

Allow the breath to find its own rhythm once more.

And take a moment to notice how your body feels now.

When you feel ready,

Gently open your eyes or return to your surroundings.

Give yourself a moment before moving on to the rest of your day.

Thank you for practicing with me.