Practicing Self-Regulation

This guided breathing exercise offers you a supportive framework for independent practice, promoting self-regulation and mindfulness. By engaging with this exercise regularly, you can calm your nervous system, enhance focus, and develop emotional resilience in various situations. Allow yourself to experience the profound benefits of mindful breathing as you cultivate a deeper sense of inner peace and well-being in your life.

Transcript

This is a practice of a powerful breathing technique for self-regulation and well-being.

This exercise will calm your nerve system and promote relaxation.

Regular practice trains your body and mind to find balance in any situation.

Find a comfortable space to sit or lay down.

If you would like,

Close your eyes to enhance focus.

Take a moment to notice how your body feels right now.

Set a gentle intention for this practice saying to yourself,

This is my time for relaxation.

Take a deep breath through your nose and as you exhale release tension.

Thoughts may arise during this exercise.

This is completely natural.

When you notice your thoughts,

You may label them as thinking,

Planning or remembering.

Then redirect your attention to the sensations of your breath in your nose.

Take a slow deep breath in for a count of four.

Notice your abdomen raising as you feel your lungs.

Hold your breath for a count of four.

Allow the oxygen to nourish your body.

Slowly release your breath fully for the count of six.

Feel the tension leaving with each exhale.

After exhaling,

Pause for a count of two before your next inhale.

Let's repeat the cycle together.

Inhale for one,

Two,

Three,

Four.

Hold for one,

Two,

Three,

Four.

Exhale for one,

Two,

Three,

Four,

Five,

Six.

Pause for one,

Two.

Continue the cycle at your own pace.

Maintaining a comfortable rhythm suitable for you.

If your mind wanders,

Gently bring your focus back to your breath.

Reviews

This breathing exercise is a great way for me to relax and improve my well-being. The simple steps make it easy to follow, helping me focus and calm my mind. Plus, it empowers me to practice independently whenever I need to unwind. It's perfect for finding peace in my day! Highly recommend giving it a try!