This is a five minute immediate relief follow along breath work to calm the body and mind.
My name is Tammy and I have created this to help you reduce feelings of stress and anxiety or anger in real time.
This can be formed anywhere.
Simply follow along to my guidance and your eyes can be open or closed for the practice.
This breath work is not forceful at any point and if you start feeling dizzy simply make the breath work a bit softer or stop.
The breath involves two consecutive breaths in through the nose followed by a breath out through the mouth.
The breath in is ideally performed through the nose however if you are unable to perform this then you can breathe in through the mouth.
I will demonstrate first and then the remainder of the track will be a follow along of the same breath.
The first breath in is a regular breath in through the nose followed by a second sip of air in again through the nose.
Finally you will breathe out through the mouth as if you're breathing out through a slightly wider straw like so.
And now the remainder of this track will serve as your anchor as you breathe.
Breathe in,
Another sip of air in,
Breathe out,
Breathe in through the nose,
Second sip of air in through the nose,
Breathe out through the mouth.
Each time you exhale try and relax the shoulders a little bit more.
Each time you exhale try and soften the muscles into the chest a little bit more.
Allow the body to become softer into the surface beneath you.
In through the nose,
Second sip of air in through the nose and out through the mouth.
Gently in through the nose,
Again through the nose and then release out through the mouth.
The breath is not forceful.
Breathe in through the nose,
Second breath in through the nose,
Breathe out through the mouth.
As if with each exhale you take some more weight is being lifted away from your shoulders,
Away from your body.
Softening the tension in your hands,
In your knees,
In your thighs.
Softening all the muscles into your face,
Eyebrows,
Jaw,
Tongue.
Feel free to rewind and re-listen to this recording as many times as you need to and if you would like more tools in how to use your breath to relax your body.
I have created a course on Insight Timer specifically for this for you so you can learn how you can use your breath in real time to release both stress and anxiety or even anger and also methods you can use to create long-term changes in your brain and how you experience this feeling of stress and anxiety.
My name is Tammy Neville and if you have any questions do not hesitate to pop me a message or one in the comments.
