Pranayama For Anxiety Release

This short Pranayama practice helps to release anxiety, stress and rush. By using deep, diaphragmatic breathing we instantly become more grounded and calm. Set up intention to breath in new, fresh energy and breath out whatever you wish to release.

Transcript

Hi,

My name is Evelina.

I'm very happy to guide you through this short pranayama practice for anxiety release.

Find your comfortable seated position.

Bring awareness to the very base of your spine and just scan throughout your spine vertebra by vertebra.

Slowly lengthening your back,

Sitting more upright.

And with your next exhalation release any tensions from all your body.

Close your eyes.

Bring full awareness into your breath.

On every inhalation allow your belly to freely expand to fill up like a balloon with the air.

And on every exhalation allow it slowly to come back in.

Try to make your breath as long and as steady as you can.

And instead of breathing in lots of air in one time,

In one go,

Just constrain the flow of the air gently so you can lengthen your breath even more.

And now let's begin using full yogic breath which is a deep diaphragmatic breathing.

So inhale and exhale in your own rhythm.

And now let's begin,

Inhale into your belly expanding it freely.

Your ribs,

Your chest everything is expanding.

Exhale slowly out of your chest,

Ribs and belly everything is coming back in.

Inhale expansion of your belly,

Ribs,

Chest,

Exhale chest is coming back in.

Inhale,

Ribs,

Belly.

Inhale into your belly,

Ribs,

Chest,

Exhale out of your chest,

Ribs,

Belly.

And expanding your belly,

Ribs,

Chest,

Exhale out of your chest,

Ribs,

Belly.

Continue for a moment at your own rhythm.

Try to fill up your belly with the air as much as you can on each inhalation.

This expansion of the belly is really important because through that you are activating the deep diaphragmatic breath which is a great tool to use in order to release stress,

Anxiety,

Rush and grant ourselves in the present moment.

Every exhalation allow your belly to come back in and release all the air out without holding back.

You may visualise that with each inhalation you are just breathing in all the new and fresh energy and with every exhalation you are releasing and letting go of whatever doesn't serve you.

Let's stay here in the silence for a little moment,

Breathing deeply and steadily.

Now begin bringing awareness back to your body,

Back to your surroundings.

This state of your mind.

And let's take last long and steepest inhalation right into the belly and exhale with the side out through your mouth.

Remember breathing throughout the day as often as you remember using our diaphragmatic breath which is a great help to release anxiety and which is always there for you whenever you need it.

Whenever you are ready open your eyes and I wish you a beautiful calm day.

Thank you for joining me.

Reviews

Fantastic instant lessening of anxiety

Thank you Ewelina!!

Short, simple and very helpful. Thank you!

Great guided meditation! Loved the background music as well.

Thank you, this was a simple short, well needed relaxing 😌 meditation. 💖🙏🏻

Felt an instant shift in energy and mood 💫 Love the calm, soothing nature of this breath practice. Very effective!

Really helps with anxiety. Thank you! 🙏🏼

I always love your classes.. such great information and your voice is so lovely!! Thank you 😊

Thank you. Very peaceful and helpful

Nice breathing exercise, thank you!