12 Deep Breaths

Gentle guidance on taking 12 deep breaths into the belly to help shift the body from the sympathetic nervous system to the parasympathetic nervous system. The audio is timed so you don't have to count.

Transcript

So get yourself comfortable now,

Either sitting or lying.

I will wait.

And now that you're comfortable,

See if you can adjust your body to become 5 or 10% more relaxed.

Give yourself permission to take a brief timeout.

Now we're going to take 12 deep breaths,

Breathing deeply into the count of 3 and out to the count of 4.

Inhale 1,

2,

3,

Pause.

And exhale 1,

2,

3,

4.

Again,

Drawing the breath in slowly and deeply.

Pause briefly.

And then release the breath.

1,

2,

3,

4.

Continue breathing this way.

Just allow all the stress and tension to just melt away.

Send the breath deep into the belly to help shift the body from the sympathetic nervous system,

Which is your fight or flight,

Into the parasympathetic nervous system,

Which is your rest and digest.

Breathing in 1,

2,

3,

Pause.

And breathing out 1,

2,

3,

4.

On your last breath,

Breathe in deeply,

Sipping in just a little more air at the top of the breath,

Feeling the lungs stretch and expand.

And at the end of the exhale,

Push all the stale old energy out of the body.

Push again.

And again,

Releasing all stress and tension from the body.

Now start to bring your awareness back into the body.

Finish your practice with a small smile,

Extending gratitude for making the time to do this brief cleansing and healing meditation.

Reviews

Thank you.

Very calming for all that our family is going through.

✨️🙏🏻✨️

This was very helpful and effective in a small time frame. Your voice is soothing and pleasant. Thank you!

I loved this one a lot. Really helped me to feel safer.

This was so nice and relaxing. The music was also very enjoyable. Thank you. 🙏

Wonderful Soothing Balancing

The perfect meditation when in need of a quick and easy five minutes out.

Thank you that was just perfect for a quick reset 💕🙏🏻✨

I loved this to start my day!!! I'm totally going to add this my morning routine, so I can keep doing it and working on taking the time to breathe.

Amazing technique! Loved it! Thank you so much 🌻🌻🌻

Wow.. a simple yet powerful method of refocus. Well done.

Great breathe reset
Can’t wait to use again
Thank you!

I hope this will help control my anxiety attacks over seeing my doctor. White coat syndrome he calls it.

Simple restorative reset 🙏🏽

This was fabulous and just what I needed. Thank you.

Very beautiful music in the background. I love it 🙏

Great little pause button!

Totally brought to a place of ease and calmness. Thank you🕊

Relaxing. Love the background music

Comforting and relaxing. It definitely lowered my BP!

saving this. i need this for my anxiety