Controlled Breath Practice

​This practice of controlled breathing can be performed anywhere, with your eyes open or closed, and can be adapted to suit what you need. The idea of this meditation is that it will lower your heart rate and bring you into your body and into the present moment. This is perfect for stressful situations or moments where you may feel anxious or overwhelmed.

Transcript

Welcome to this guided meditation of controlled breathing.

Controlled breathing can be performed anywhere with your eyes open or closed and can be adapted to suit what you need.

The idea of this meditation is that it will lower your heart rate and bring you into your body and into the present moment.

This is great for stressful situations or moments where you feel anxious or overwhelmed.

So let's begin by sitting or lying comfortably.

Slowly closing the eyes and just tuning into your breath.

Taking a few deep breaths in,

Filling your belly and lungs and releasing them completely.

And when you're ready,

We're going to breathe in for a count of four,

Hold the breath for a count of two and slowly release the breath for a count of six.

So breathing in,

One,

Two,

Three,

Four,

Hold,

One,

Two,

And release,

One,

Two,

Three,

Four,

Five,

Six.

Again,

Breathing in,

Two,

Three,

Four,

Hold,

One,

Two,

And breathing out,

Two,

Three,

Four,

Five,

Six.

Breathing in,

Two,

Three,

Four,

Hold,

Breathe out,

Two,

Three,

Four,

Five,

Six.

And in your own time now,

Breathing in.

If you lose count,

That's okay,

Just start again.

And one last one.

Breathing in,

Two,

Three,

Four,

Hold,

And breathe out,

Two,

Three,

Four,

Five,

Six.

And now when you're ready,

Slowly open your eyes and just sit for a moment.

Take note of how you feel.

This meditation can be adapted to suit what you need,

So if you need to breathe in for longer or hold longer,

You can.

Just make sure your out-breath is longer than your in-breath.

That's what helps the heart rate to slow.

I hope you enjoyed this meditation,

And thank you for taking the time for yourself today.

Reviews

First time listening and the breathing wasn't too fast and I felt very relaxed after

Namaste

This is a good one for me. Thanks!

Such a calming voice and meditation. Thank you.

Thank you. Blissfully calming. Namaste. 🙏

Thank you for sharing

Clear and concise with instruction in how to utilize in the future.
Thank you!

Will do it again.

Almost missed flight and this was perfect to relax in plane.

Excellent breathing exercise for anxiety. Thank you!

I have been looking for something short like this. Where the out breath is longer than the in breath to slow the heart rate. She starts you counting out to her voice and gives time for you to count by yourself-then she finishes with you. Perfect for lowering anxiety and getting back to the present moment. I am sure I will be using it at work.