Release Overwhelm: Tension & Anxiety Relief

Your instant pause button for moments of overload. This 5-minute breath practice is designed for busy professionals and parents, offering immediate relief from overwhelm and anxiety, anywhere, anytime. We use the Physiological Sigh (two short inhales, one long exhale) and warm visualization to quickly calm the nervous system and restore inner peace. Allow yourself this small, powerful moment of self-care.

Transcript

Right now,

When overwhelm rises,

This breath can be the gentle,

Quiet pause your body and mind have been asking for.

Hello,

I'm Sujin Prae,

An artist and meditation guide.

Today,

We'll open a gentle moment to soothe the body and mind.

When we are busy,

We often forget how to breathe fully.

This breath pattern,

Two short inhales and one long exhale,

Has been associated with inviting or calming response in the nervous system.

Since effects may vary by individual,

Please simply join me within a range that feels safe and comfortable for you.

Rest your hands where it feels natural.

You may close your eyes or soften your gaze.

Right here,

Right now,

Becomes your small,

Safe space for meditation.

Whatever feeling arises,

Simply allow yourself to notice it.

Through the nose,

A short inhale,

And then invite a little more air through the mouth and to exhale.

Long and gentle,

Allow the weight you are carrying to release fully and safely.

Again,

Through the nose,

Breathe in,

Allow a little more space,

And then soft to exhale.

Emptying your overloaded heart with a warm,

Healing wind.

A final time,

Gather the breath,

Gather just a little more,

And then soft to exhale,

Long and slow,

Allowing all tension within you to flow out like a mountain mist,

Light and free.

Now,

Return to your natural belly breath.

With each inhale,

Invite a warm,

Steady light to spread from your head,

Through your chest and belly,

Out to your fingertips and toes,

Like a golden wave gently embracing your entire being.

With each exhale,

Tension dissolves as particles of light flowing out through your hands and feet,

Like dust dancing in afternoon sunlight.

Place a kind sentence for yourself in the center of your heart.

I am already doing well enough.

Whenever I feel overwhelmed,

I will return to this breath.

Even in busy days,

I will allow time to care for myself.

Feel that sentence rest as a small,

Warm light in your chest.

Inhale,

And then soft to exhale.

When you are ready,

Open your eyes and return to your day,

Carrying this calm within you.

Remember,

You can always return to this breath to care for yourself.

May calm stay with you.

This was Sujin Play.

Thank you so much.