Breathing For Stress And Anxiety Relief

This guided meditation will help you find calm and balance through the power of your breath. Using a simple yet effective 1:2 breathing ratio—where your exhale is twice as long as your inhale—you’ll activate the body’s relaxation response, easing stress and soothing anxiety. With gentle guidance, you’ll slow down, reconnect with yourself, and cultivate a deep sense of peace. Perfect for anytime you need to reset and restore.

Transcript

Hey it's Danny and welcome to your practice.

Today we'll be using a 1 to 2 ratio breathing technique to alleviate stress and come back to a state of calm.

To begin,

Find yourself a comfortable seat,

Be that on a chair,

The floor,

Or if you prefer you may find yourself lying down.

Wherever you are,

Lengthen through the spine and begin to relax the body from head to toe.

We'll use the nose for both inhalation and exhalation throughout the practice.

Take a long,

Full,

Deep breath in,

Fill the lungs,

Float in this buoyancy for just a moment before you exhale,

Emptying the lungs completely.

Let's do two more just like this,

Breathing in and exhale,

Let go of the breath,

Let go of the tension,

Let go of anything that doesn't serve you.

Last one,

Inhale and exhale,

Release.

Now we'll begin to move the breath a little differently.

We'll breathe in for a count of four and exhale for twice this count.

This slows down the heart rate,

Slows down any racing thoughts,

Brings our nervous system into a state of balance and allows us to feel calm,

Helping us to release any fear,

Worry,

Anxiety,

Or stress.

Make sure you're comfortable before we begin and we'll start with a breath in for a count of one,

Two,

Three,

Four,

Exhale,

Eight,

Seven,

Six,

Five,

Four,

Three,

Two,

One.

Inhale,

One,

Two,

Three,

Four,

Exhale,

Eight,

Seven,

Six,

Five,

Four,

Three,

Two,

One.

Breathing in,

One,

Two,

Three,

Fill the lungs all the way to the top,

Exhale,

Eight,

Seven,

Six,

Let it go,

Five,

Four,

Three,

Release,

Two,

And one.

Deep breath in,

Long breath out,

Breathing in fully,

Exhale.

Let's do three more rounds in your own time,

Counting your own breath.

In for four and out for eight.

After your next exhalation,

Release any control of the breath.

Notice any shifts,

Any changes in the body,

In the mind,

Your emotions,

Maybe in your aura that surrounds you.

Allow yourself to be still just another moment or two.

Gently raise the edges of the lips,

Slowly blinking open the eyes.

Namaste.