Short Calming Breath Practice

This under-5-minute practice combines box breathing with an extended exhale to help lower your heart rate and calm the nervous system. You'll move through equal-count inhale, hold, and exhale phases of the box breath, then shift into a longer exhale to deepen the calming effect. The extended exhale signals safety to the body, helping shift you out of a stressed or activated state and into a steadier, more settled rhythm. In just a few minutes, you may notice your heart rate slowing and your body softening. Practice seated or lying down, wherever you can breathe fully and stay relaxed. Please do not listen while driving or operating heavy machinery.

Transcript

Hey everyone, Sharing a little breathwork meditation just for a few minutes. Really help you be your own backup. When life gets crazy and stressful and chaotic. Your best defense is that breath. It will send new signals to your nervous system to slow down. That things are okay and safe. And then you can access those executive functions like problem solving, Creativity, Big picture thinking, Patience. So all you need to do is tune into your breath. If you want to sit down, Shoulders back. Feet to the floor. Really establishing that connection. You can close your eyes. I'll do it with you. And just breathe. No direction. Just take notice. Do you breathe in through your nose or your mouth? Attention to the pace of your breath. As you breathe in through your belly. Your chest. Or your throat. Where do you feel it? Once you're aware of that breath. I want you to start counting with me and we're going to do a box breath. Four counts up. Home. Four counts back. And whole. You can picture a box four by four by four by four. Take a deep breath in, Two, Three. For hold. Too. Breathe. 4 release 2 3 4 and hold. Two, Three, Four. Again in 4, Hold 2, 3, 4. Release 2, 3, 4 and hold 2, 3, 4. For. Now just breathe. No need to hold at the top or at the bottom. I just want you to be aware of your stance one more time. Does your core feel a little more solid? Maybe your shoulders feel a little more relaxed. Maybe your jaw feels a little looser. Just pay attention for a moment. We're going to take a few final breaths. Learning how to access that parasympathetic nervous system. The signals that say you are safe. That you can slow down. Really access everything you need. So we're gonna take a breath in for four, But we're gonna release for six. We're going to extend that exhale. Are you ready? In 2, 3, 4. For release. Five. Four. Three. To One and again in two, Three, Four, Release. Bye. Three two, One. One final time in two, Three, Four, Release. Bye. Four, Three. You. What? Alright. You are all set. Know that your breath is your friend. It is your backup. It is your first line of defense. Free and accessible all the time. For you to tune back in to your inner strength and resilience. Have a beautiful day.