Emergency Breathing Meditation To Reduce Cravings

We'll do a powerful breathing exercise to wake up our vagus nerve and reduce the feeling of fight or flight mode. The nature sounds and breathwork work together for quick relief of cravings or strong relapse urges.

Transcript

Hello friend,

Welcome to Embrace.

Today's meditation is for times of emergency,

When the urges feel overwhelming and anxiety washes over us.

We'll start with deep breaths and continue to a 1-2-3 breathing exercise that helps with extinguishing the fight or flight mode.

Start by finding a comfortable seat of your choice.

You can lie down.

You can walk around.

Let's start by 10 deep breaths.

Five more.

Deep breaths are great for centering.

Whenever you feel a wave of anxiety coming,

Just breathe.

Close your eyes.

We'll do a 1-2-3 breathing exercise.

Let your body show you the in-breath.

You hold the breath in for twice as long as the in-breath.

And you let the breath out for three times as long as the in-breath.

In,

Hold,

And out.

This exercise is great for your nervous system.

It will calm down the fight or flight mode.

In,

Hold.

When you feel an urge coming,

Don't turn away from it.

Look into it.

Look into the wave.

They go over you.

Imagine what would happen if you surrendered to the urge.

Let's do five more breaths.

Hold.

Hold.

You are in control.

Let your body tell you the size of the breath.

Hold it.

Big,

Slow breaths out.

Imagine if you don't surrender to the urge.

How would that feel?

How would your day look,

Your week,

The next year?

What do you prefer?