6 Second Breathing For Calm And Stability

This simple but powerful breath meditation practice is ideal for moments when we quickly need calm and stability. Or for when we have a stressful or difficult few hours ahead. It pulls us out of stress reactivity and busyness and activates our rest and digestion functions. Calming our body and mind. It can be done anytime, anywhere. By taking time intentionally to breathe in, and breathe out, we regain the stability we need and build our capacity for longer practices too.

Transcript

Welcome to Waking Waves.

I'll finish up today with a very simple breathing practice.

You can do this anytime in a few minutes and you don't need to be an expert.

All you need to do is to breathe in for four to six seconds and breathe out for four to six seconds,

Maybe slightly more on the out breath.

You can build up the duration of the breath as you get more comfortable.

It could be three when you begin and if you like you can try raising the arms up the side of your body on the in breath and lowering them on the out breath.

This simple practice which can be done daily or several times in the day will pull you out of stress reactivity,

Help release tension and activate your rest and digest function.

It will also increase your capacity for longer practices.

So several benefits in one.

If you can,

Let's try a few now.

I'll do the first count,

Starting with a slow intentional breath in.

This breath,

One,

Two,

Three,

Four,

Five,

Six,

And out,

One,

Two,

Three,

Four,

Five,

Six,

And breathing in and breathing out and breathing in and breathing out and breathing in and breathing out and you can stop whenever you are ready.

Reviews

Thank you. This is a perfect, short practice to do any time, any where. 🙏

So simple and so effective! I’ve been looking for this kind of meditation for a while. Thank you 🙏🏽

I loved this so much I started journaling and doing a quick meditation before and this really helped thank you

Derek, hi 👋
This was such a healing way to settle into bed tonight. Thank you for offering it!