4-Minute Deep & Easy Breathing For Pain Reduction

This breathing exercise is designed to bring attention to tension within the body that may be causing pain and provide an opportunity to let that tension go. It is far too often that we carry the emotions of our daily lives within our muscular-skeletal and nervous systems without recognizing the toll it takes on our bodies. With this practice, we are given the chance to put down those emotions for a little while and just be present with our breathing.

Transcript

Let's begin by finding a position,

Either lying down or seated,

Where you feel alert and awake,

But also comfortable and relaxed.

When you are ready,

Slowly allow your eyes to close or your gaze to soften.

As you check in with your body,

Observe if there are any areas that stand out to you.

Areas that may feel tense or contracted,

Areas such as the face or throat,

The neck and shoulders,

The wrist and hands,

The back or the hips.

Now we will begin the breathing by taking a slow,

Deep inhale,

Followed by an easy exhale.

Deeply in and easy out.

Continue with this pattern,

Breathing deeply and following the breath that it comes in through the nose on the inhale,

And then feeling the body release its weight into the chair on the exhale,

Allowing the shoulders to sink down and away from the neck,

Allowing the muscles of the face to soften,

Allowing the space between the shoulder blades to relax.

And with each exhale,

Letting go of anything you feel you do not need.

Just a few more.

Deeply in and easy out.

Deeply in and easy out.

Deeply in and release.

Allow the body to release its weight further into the chair.

Allow the hips and thighs to rest on the surface below.

Allow the back to relax into the backrest,

Letting go of any further weight the body has carried.

Deeply in and easy out.

Deeply in and easy out.

Keeping the belly soft,

The shoulders relaxed down and away from the ears as you breathe deeply in and easy out.

Finally,

Allow the hands and fingers to relax,

Neither reaching for the future nor clinging to the past.

Just resting here in the present,

Breathing deeply in and easy out.

Deeply in and letting go.

Letting go of anything you feel you do not need.

Letting go of the tension in your body.

Letting go of the tension in your life.

One final breath.

Deeply in and easy out.

And when you're ready,

Slowly allow the eyes to open.

Reviews

Thank you. Had little time today and this was very effective

Really relaxing for me! Thank you 🙏 By the way, your voice is very nice and calming. ❤️