SOS Breathing Practice. Version 2

This short but effective breathwork practice will help you feel calmer and at ease. It’s scientifically proven that if we follow the 1:2 breathing pattern for only three minutes, our Vagus nerve will start the rest and digest period in our bodies.
My counting and a gentle drum will help you easily follow the breathing pattern.
Use this meditation any time you feel stressed or anxious to calm down quickly. It’s also beneficial at night to let go of the day and relax into a deep restful sleep.

Transcript

Hi, My name is Diana Mirceaeva and now we will have a short but very effective breathing practice that will help you to relax and feel calm. It is scientifically proven that if our exhale is twice longer than our inhale, Only during three minutes our vagus nerve will send a signal to our brain that we are safe and that it is time for the rest and digest period. We will inhale for counts of four and exhale for eight. You can make them longer or shorter depending on how it feels for you. Soon you'll hear a drumbeat that will help you to follow the breathing pattern. I will also be counting along the way during the whole practice so you can relax your mind and let go of all the thoughts and rest your attention on each inhale and exhale. Let's start. Breathe in. Breathe out. Breathe in. Breathe out. Inhale. Exhale. In. Out. In. Out. In. Out. In. Out. In. Out. In. Out. In. Out. In. Out. In. Out. In. Out. In. Out. In. Out. In. Out. Amazing. Now you can let go of your breath and relax completely. Rest your attention on your natural breath and notice how you feel at the moment. Are there any changes since the beginning of the practice? I hope this meditation was helpful for you. See you next time. Bye.