In this meditation,
We will explore one of the simplest and most accessible breathing techniques to manage anxiety.
Perced lip breathing.
This breathing technique can be a game-changing skill for anyone who suffers from anxiety,
Panic attacks,
Or feelings of being overwhelmed.
For this lesson,
I recommend starting in a comfortable upright sitting position.
However,
Pursed lip breathing really can be done in any position,
Anytime,
Anywhere.
So feel free to try it laying down,
Standing up,
While walking,
Whatever works for you.
Let's begin.
As you breathe in and out through your nose,
Notice any physical sensations that come into your awareness.
Notice any aches or pains.
Notice how your body moves as you breathe.
Notice the sensation of your body making contact with the floor,
The cushion,
The chair.
As you deepen your physical awareness,
Now move a step deeper inwards and start to take note of your mental state.
What thoughts are flowing through your mind?
Are you able to maintain your focus on the present moment or do your thoughts start to wander to the past or to the future?
It's so natural for the mind to wander and so when it does,
Before you gently guide it back to the present moment,
Just take a pause to examine what the thought was.
Was there a component of worry,
Agitation,
Or anxiety?
It's okay if the answer is yes or if it's no.
At this point,
We aren't concerned with what the thoughts are.
Just notice them and be gentle with your attention to your inner self.
Now go one step deeper into the self-exploration and notice what your emotional state is like right now,
What feelings are arising,
How do these feelings affect your body?
Can you find a physical sensation associated with them?
Do they live in your heart,
Your gut,
Your head,
Your fingers,
Or your toes?
Now bring your awareness back to your breathing.
As you slowly inhale through your nose,
Try pursing up your lips as if you're going to blow a kiss or drink through a small straw.
On the exhale,
Try slowly breathing the air out through those pursed lips.
Imagine that there's a candle flame about 6 to 12 inches in front of you.
Breathe out as if you could make that flame flicker but not fully extinguish.
Inhale through the nose,
Exhale slowly through those pursed lips.
If you like,
Try adding a count to your inhales and exhales.
Try inhaling for a count of 3 or 4 and then exhale for a count of 6 or 8 or even longer.
As you lengthen out your exhales,
A powerful relaxation reflex is engaged in your body.
This long exhalation triggers our parasympathetic nervous system.
This is our body's natural antidote to our fight or flight or freeze reflex.
This parasympathetic nervous system will trigger your heart rate to slow down and it will calm the stress response.
Exhale through the nose,
Exhale slowly through pursed lips.
The beauty of this breathing technique is that even though it obviously won't impact whatever external conditions are triggering the stress and anxiety that you might be feeling,
This breathing practice allows that stress and anxiety to stay external.
It calms the stress response inside your body and protects you from the negative impact that stress could be causing physiologically.
Inhale through the nose,
Exhale slowly through pursed lips.
Continue to lengthen your exhalations through pursed lips for several more rounds.
Start to notice what effect this breathing is having on your mental state.
Are you able to stay more focused on your breath?
When your mind wanders,
Where does it go?
Now notice what effect this breathing is having on your emotional state.
What feelings or images are coming to mind?
How is this practice affecting your heart,
Your gut,
Or anywhere else where emotion is living inside of you?
After this next slow exhale,
Gently return to a natural,
Effortless breathing pattern.
What changes are you noticing in your mind right now?
What changes are you noticing in your body?
Take a moment to allow those changes,
Thoughts,
Feelings,
Or sensations wash through your body with every breath.
Thank you so much for exploring the relaxing powers of pursed lip breathing with me today.
I hope you're feeling calmer and more centered and grounded.
And I hope you have a wonderful rest of your day or your evening.
Namaste.
