Hello,
My name is Vivian.
This is a short five-minute practice to assist in reducing acute anxiety or distress.
This practice will focus on breathing to stimulate the parasympathetic nervous system,
The rest and digest system.
Firstly,
Sit yourself on the edge of a bed or a chair,
Leaning forward and resting your elbows or forearms on your thighs.
Through the nose,
Inhale deeply,
Holding your breath for five seconds.
Four,
Three,
Two,
One,
And now exhale nice and long,
Longer than your inhale.
And again,
Inhale deeply,
Holding for five,
Four,
Three,
Two,
One,
And exhale as slowly as possible.
You're doing really well.
Inhale,
Hold for five,
Four,
Three,
Two,
One,
And exhale gently.
Inhale,
Hold for five,
Four,
Three,
Two,
One,
And exhale again with control.
Last one,
Deep inhale,
Holding for five,
Four,
Three,
Two,
One,
Controlled breath out.
Take a moment now to assess how you feel.
Is your heart rate still rapid?
Your body warm or shaky?
If so,
We'll continue and slow things down even further.
For the next minute,
We will work with an inhale to the count of four and exhale immediately to the count of seven.
This is called paced breathing.
If after the first round you feel this is too strenuous for you,
Reduce the count to three and five.
So long as your exhale is timed longer than your inhale,
Paced breathing is effective.
So let's begin.
Inhaling,
Two,
Three,
Four,
Exhaling,
Two,
Three,
Four,
Five,
Six,
Seven.
Deep inhale,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven.
Deep inhale,
Two,
Three,
Four,
And exhale,
Two,
Three,
Four,
Five,
Six,
Seven.
Deep inhale,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven.
Continue for the next 30 seconds with this breath count.
See if you notice a change in your physical presentation.
Are you able to follow the breath count?
Possibly able to think clearer?
If this is not the case for you,
That's okay.
Simply return to the start of this practice.
You may even like to pair some muscle relaxation movements with the breath count or apply a cold compress while you focus on your breath.
However you choose to proceed,
You will get control,
That I can guarantee.
