Breathing Practice For Anxiety Relief

Anxiety can leave the mind feeling busy, unsettled, and difficult to quiet.

This guided cyclical breathing practice is designed to help regulate your stress response, release built-up tension, and create a greater sense of calm and steadiness.

Through a simple rhythmic breathing pattern, you will be invited to shift your attention away from anxious thoughts and back into the present moment. As the breath settles, the body can begin to soften, allowing space for clarity, ease, and a deeper connection with yourself.

This practice can be used whenever you feel overwhelmed, mentally overloaded, or simply need a moment to reset.

Find a comfortable position, allow yourself to be guided by the breath, and notice what becomes possible when you give yourself permission to pause.

Transcript

Hello friends. My name is Mandeep. And today we are doing a breathing practice that helps you with anxiety. Overthinking. And in times when the mind just won't stop. So let's get started. Arrive in a seated position either on a chair or on the ground. Keep your spine upright, Soft shoulders. Eyes can be closed or you have a softer gaze. Start by connecting with the space that you're in. Noticing the sounds around you in this space. Feeling the texture. What you're sitting on. And then slowly connecting with your breath. Noticing the breath. As it comes in and out. Noticing if it's slow or fast. Noticing if it's in the chest or in the belly. And then slowly making effort to slow the breath down. Of each round. Taking a slightly longer breath in. And a slightly slower breath out. And a slightly longer inhale. On a slower exhale. Continue breathing like that for a few more rounds. Just warming the breath up. Slowly and gently. And now we'll move into the breath work. It's called cyclical graph. How we do it is taking a half inhale, Holding it there, Then taking the full breath in. And exhaling through your mouth with a soft sigh. I'll guide you throughout the practice. Here we go. Take a half inhale, Hold. Now take the full breath in, Fill up, Fill up. And open your mouth, Exhale, Let it come. Half breath in, Hold. Now full breath in. Exhale. Exhale. Exhale. Open your mouth, Exhale, Let it go. Half breath in, Hold. Now, Hold breath and relax your mind. Very loud. And then open your mouth, Exhale. Half breath in, Hold. Full breath in, Open your mouth, Exhale Half breath in, Hold. Full breath in, Fill up, Fill up. Stay in love. And open your mouth. Exhale. Last round, Half breath in, Hold. Full breath in, Bell, Bell, Bell, And open your mouth, Exhale. And then allow the breaths to settle and return back to a natural pace. Notice if the breath has shifted. Notice if the energy in your body has shifted. Return back to the space you're in. Notice the sounds around you. Notice the textures underneath you, What you're sitting on. And then when you feel ready, Slowly open your eyes. Turning back to the present moment. Thank you.