3-Minute Self-Soothing Breathing Exercise

This is a simple breathing exercise in which we hold for a count of 2 at the top of the inhale and the bottom of the exhale. The breathing pattern is called box breathing. 4-5 breaths of this type almost instantly tell your brain you are safe and okay. It is an easy tool to utilize for disturbances from within our bodies or outside, such as external circumstances.

With Loving-Kindness, Allison

Transcript

Hi,

My name is Allison and I'd like to guide you through a short breathing meditation to ideally bring you to a more calm and relaxed state of being.

We're going to start by inhaling,

Completely filling our lungs all the way down deep into our bellies,

Holding that inhale for a count of two,

Then exhaling completely,

Expelling all the air out of your abdomen and your lungs,

And then holding again for a count of two.

So I will guide you through that now.

Inhaling,

One,

Two,

Exhaling completely,

Hold one,

Two,

Inhaling,

Filling completely with air,

Hold one,

Two,

Now exhaling all the air.

Hold one,

Two,

Inhaling one more time,

Hold one,

Two,

Exhaling slowly now,

Hold one,

Two,

And now just begin to breathe naturally.

Notice any differences that have occurred,

Perhaps nothing,

Perhaps you feel just a little bit more grounded,

A little bit more clear minded.

Four to five of these holding box breaths,

We call them,

Really help to bring you into the present moment to initiate the rest and relaxation response,

To initiate the parasympathetic nervous system and allow our body to relax,

Rest,

Digest.

So when you find yourself overwhelmed by either bodily sensations from within or discomfort from outside external forces,

Please remember this tool that you can carry with you anytime,

Anywhere and no one will even know that you're utilizing it.

I am so grateful that you chose to listen to this recording today from my heart to yours.

May you be happy,

May you be healthy,

May you be peaceful.

Have a wonderful day.

Thank you for listening.

Reviews

A great little practice, thank you for sharing ♥️

You have a gift for settling the nerves