G'day friend.
In this recording I'm going to guide you through three effective breathing techniques that'll help alleviate the anxiety or emotional turmoil that's holding you back today.
This will be short and sweet and I'm hoping that by the end of this you'll be feeling a little more relaxed and able to seize the day.
So let's begin.
I'll guide you through all three exercises.
Let's begin with the first one.
In this first one I'm gonna ask from you to take two quick breaths in through your nose and one slow breath out through your mouth.
Okay and we'll do this one together.
I'll guide you through.
So let's begin.
So in,
In,
Out.
Well done.
Again.
In,
In,
Out.
Nice and slow on the way out.
There's no rush.
And one more time.
In,
In,
And out.
I'll give you a few seconds just to catch up if you need to.
And for our next breathing exercise I'm gonna ask from you to place your right index finger onto your right nostril and I want you to breathe in as deep as you can through your left nostril.
So go ahead.
And now block your left nostril.
Remove your right index finger from your right nostril and breathe out through your right nostril.
And again now I want you to breathe in through your right nostril.
As deep as possible.
Then place your right index finger on your right nostril and exhale through your left nostril.
And let's breathe again in through your left nostril.
Block your left nostril with your left index finger and exhale through your right nostril.
Inhale through your right nostril.
Block your right nostril with your right index finger and exhale through your left nostril.
Take your time.
I'll give you a few more seconds to catch up if you need to.
And again one last time inhale through your left nostril while you're blocking your right nostril with your right index finger.
As deep as possible.
Block your left nostril with your left index finger and exhale through your right nostril.
When you fully exhale through your right nostril.
Inhale through your right nostril.
Now block your right nostril with your right index finger and exhale through your left nostril.
Nice and slow.
Notice any tension in your jaw.
Let's move on to the next one which is a very common and well known breathing technique.
The four seven eight.
So together you're going to inhale for four seconds.
Go ahead.
Two three four and hold for seven seconds.
Two three four five six seven.
Exhale for eight seconds.
One two three four five six seven eight.
Inhale for four two three four.
Hold two three four five six seven.
Exhale for eight two three four five six seven eight.
One more time.
Inhale for four two three four.
Hold for seven two three four five six seven and exhale for eight two three four five six seven eight.
Well done.
I'll give you a few more seconds if you need to catch up.
Just notice your body.
Whatever it is you're feeling just notice it.
Notice how your body is a little more relaxed.
I'd like you to think of one thing about your life for which you are grateful.
It can be anything.
I want you to feel the emotions that come with associating this thought with your life.
And then when you're done I want to thank you for taking the time to really do what's best for you and relieve yourself of this anxiety.
And I want to wish you an amazing rest of the day.
You got this.
You're amazing.
Much love.
