Three-Part Breathing For Stress And Anxiety Relief

This guided practice introduces three-part breathing, a simple technique to help regulate your nervous system and reconnect with your body. It can be used during moments of stress, anxiety, overwhelm, or emotional tension. This is a foundational skill you can return to anytime you need to slow down, reset, and come back to yourself. Practice at your own pace and notice what shifts in your body.

Transcript

Guys my name is kiana and i am a licensed professional counselor in the pennsylvania area I specialize with working with trauma and helping people heal. Their nervous systems and connect with their bodies again. And so today we're going to do a quick short practice to kind of give an idea of what doing meditation with me will feel like or look like. You get a sense of my vibe. This is my background. And so, Yeah. We will begin. And so you can do this with your eyes open or closed. You can stand, Lay down, You can sit. Whatever makes sense for you. When we are done, You will hear the sound. And then that signals that we are done. And so? Take a moment to gather yourself. And if at any moment, Your mind wanders, That is normal. It's a part of the practice. I invite you just to bring your attention back to my voice and your breathing. And if you also notice that maybe something's triggering in the body, That's also okay. I just invite you to take a moment to pause and then you can rejoin. Or if you need to do something else. To take care of yourself, That is also fine. So what I invite you to do is take a moment to take a big deep inhale through the nose. Holding at the top. Excellent. We'll do that again, Inhaling. Holding at the top. Exhale now. Letting that go. Allowing your body to melt so whether you're standing Just notice what it feels like to be planted, Have your feet planted on the floor. The same if you're sitting. Notice what it feels like to be supported by your seat. And if you're lying down. Letting go, Noticing that whatever is there will catch you. Take another moment to inhale. Hold at the top. Exhale, Now. So what we're going to do. . . This is a three-part read. So what this looks like is that we're going to inhale. We're going to break her in. Inhaling in three different parts. Instead, We're just gonna fill up a little bit our stomach. Fill up a little bit more into our chest and rib cage. And then we're going to bring it up all the way. And then exhale out of our mouth. You can use your hands to help guide you if you would like, But you do not have to. So. . . I invite you to inhale, Filling up your stomach. Inhale some more, Filling up the chest with the ribcage. And now bring it up all the way. Exhaling out your mouth. Thank you. We'll do that again. Inhale. Just breathe. And him all the way bringing it up. What would he have to do? Exhale now. And Ellen will end up with stomachs. Inhale, Jesper Beach. Inhale bringing it up all the way. Holy. Exhale your mouth. Know you're doing a good job, Even if your mind's raised. Started racing. Have you lost your track? You're just showing up, It's more than enough. Do two more sets. Inhaling. Filling up the stomach. Amen. Just repeat. Exhale. And how's that? Now just repeat. Exhale. Now please forgive me, I cannot remember if I said two more or three more. We'll just do it one more time. It's so. We will inhale, Filling up our stomach. And I'll just repeat. Amen. Excellent. Letting it all go. We are just going to sit here and take a moment to take that in. What I invite you to do is think of something you would like to let go of. In this moment. Or if you would like to set an intention for this moment. But ever since, You best. Taking a moment to notice whatever that is here. You have it? Take one last final inhale. Exhaling letting go we don't want inviting in whatever the intention. Have a beautiful rest of your day. If you fall asleep, That's okay. It happens. That means you needed a moment to relax. I will see you guys soon. Through video bye