Quick Breath Practice

This short breathing practice is for those who may be feeling overwhelmed, stressed, frustrated or anxious and need a quick re-set. This is for those who are feeling time poor or may not have time to commit to a long meditation to assist in re-centering themselves.

Transcript

Begin by closing your eyes and focus on your breathing.

Place your hands on your stomach and your chest and observe how the chest and abdomen expand and deflate with each cycle of breath.

Breathing in and out,

In and out.

Now I want you to take three big breaths to the count of four.

Breathing in,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Out,

Two,

Three,

Four,

Hold,

Two,

Three,

Four.

In,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Out,

Two,

Three,

Four,

Hold,

Two,

Three,

Four.

In,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Out,

Two,

Three,

Four.

Now return to your usual pattern of breath.

If your mind wanders,

Return your attention to your breathing.

Notice how your abdomen and chest expand on the in-breath and deflate on the out-breath.

Not altering your breath in any way.

I want you to notice where the breath enters your body and the sensation as it leaves your body.

The pressure in your chest being released on the out-breath.

I want you to envision where the breath goes as the air moves around your body before you exhale,

Keeping your awareness on your breath.

Notice how you maintain this pattern of breathing without any conscious effort.

Take another few deep breaths.

And when you are ready,

Return your awareness to your surroundings.

Reviews

I just started back to college after several years & this was very much needed. Thank you!

Thank you. Relaxing quick breath practice, perfect for mid day. 🙏🏼💜

A nice quick pick me up :)