Grounded Breath Flow - 4164 Breathing

When anxiety strikes or the mind begins to race, this guided practice is here to bring you back into calm and balance. Blending grounding awareness of the senses with the gentle rhythm of the 4.1.6.4 breathing technique, this track helps quiet the nervous system and restore steadiness. This style of breathing activates the parasympathetic state (the relax, rest, and flow state of the nervous system). Whether you’re in the midst of overwhelm or simply seeking peace, these simple steps guide you back to safety, presence, and ease.

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Transcript

Welcome to this guided meditation.

If you're here right now,

It might mean that you're feeling anxious,

Overwhelmed,

Or even caught in a panic.

I'm here to assure you that you are safe,

And this practice will help calm your body and bring you back into balance.

If you ever feel that you're in a true crisis,

Please,

Please,

Please reach out to a friend,

A hotline,

Or medical support.

For now,

Please take these few minutes just for you.

Before we dive into the breathing practice,

I would like you to quickly bring yourself back into the present moment.

Notice five things that you can see,

Anything at all,

Colors,

Shapes.

And now,

Take a moment to notice four things that you can hear,

Both near and far away.

Take a moment now to notice three things that you can feel,

Noticing two things that you can smell.

And finally,

Notice one thing that you can taste or sense inside your mouth.

As you drop into the sensory awareness,

I ask you to feel the ground beneath you.

Remember that you are supported.

We'll now move into a calming breathing rhythm I like to call 4-1-6-4.

And this is where we're going to inhale for four counts,

Hold for one,

Exhaling for six,

And then holding for four.

We'll do this together with my guidance,

And so when you're ready,

Settled and comfortable,

We'll begin in 3-2-1.

Inhaling through the nose,

2-3-4,

And hold.

Out through the nose,

2-3-4-5-6,

And hold,

2-3-4.

In,

2-3-4,

And hold.

Out,

2-3-4-5-6,

And hold,

2-3-4.

In,

2-3-4,

And hold.

Out,

2-3-4-5-6,

And hold,

2-3-4.

In,

2-3-4,

Hold.

Out,

2-3-4-5-6,

And hold,

2-3-4.

In,

2-3-4,

And hold.

Out,

2-3-4-5-6,

And hold,

2-3-4.

In,

2-3-4,

And hold.

Out,

2-3-4-5-6,

And hold,

2-3-4.

In,

2-3-4,

Hold.

Out,

2-3-4-5-6,

And hold,

2-3-4.

In,

2-3-4,

And hold.

Out,

2-3-4-5-6,

And hold,

2-3-4.

In,

2-3-4,

And hold.

Out,

2-3-4-5-6,

And hold,

2-3-4.

In,

2-3-4,

Hold.

Out,

2-3-4-5-6,

And hold,

2-3-4.

In,

2-3-4,

And hold.

Out,

2-3-4-5-6,

And hold.

Slowing down your breathing.

In,

2-3-4,

And hold.

Out,

2-3-4-5-6,

And hold,

2-3-4.

In,

2-3-4,

Hold.

Out,

2-3-4-5-6,

And hold,

2-3-4.

And now,

Let the breath return to its natural flow.

Noticing any shifts inside.

More grounded,

More steady,

More relaxed.

Remember,

You can use this practice any time panic or anxiety rises.

Your breath is always here,

And it is always your way back home to calm.

And together,

Let's take one more slow inhale in through the nose.

Sighing it out.

Sighing it out.

You are safe.

You are secure.

You are supported.

Be well and be inspired.

Namaste.