Instant Anxiety Relief Breath: Ground & Recentre

A simple yet powerful breathing practice with a focus on extending your exhale to engage the vagus nerve and the parasympathetic nervous system response. This gentle pranayama invites you to slow down, listen inward, and let go of any inner tension, stress, and anxiety you might be holding. Perfect for any time you feel overwhelmed, anxious, or out of balance. This simple breath can help bring you back to peace. Please note: This practice is intended for general wellbeing and does not replace professional medical or psychological care.

Transcript

Hi guys, Welcome to this space. Today, I'm just going to share with you a short but very powerful breathing practice that I often use when I feel overwhelmed and anxious, When I feel like anxiety is eating me inside. This breathing practice is really powerful to activate your parasympathetic nervous system, The vagus nerve, That state of rest and digest, Instead of staying in the flight or flight. Okay, So let's get to it. It's a very simple, So pretty much we just want to focus on extending the exhale, Longer exhale. So we'll be breathing in for the count of four and breathing out for the count of six. So wherever you are, Just exhale, Leaving the lungs totally empty. And then just inhaling for one two, Three, Four Exhale once. 2, 3, 4, 5, 6 Inhale once. Two, Three, Four. Exhale through the mouth. 2, 3, 4, 5, 6. Let's do it three more times like that. Inhale slowly. All the way up, Feeling this air. And then exhale fully, Extending the exhale and just letting go. Inhale once. Two, Three, Four. Exhale one more time. Two, Three, Four, Five, Six. Inhale. Exhale 1, 2, 3, 4, 5, 6. For the next three times, Let's do it without counting. Just focusing on longer exhale and creating like a small opening through your mouth like this. Very small, So you can really focus on that elongated breath out. So fast exhale, Leaving the lungs empty. Inhale slowly for longer, Taking that breath in. And then exhale. Lovely, Two more in. Excelsior! All the way out, Letting go of that air. And one more. Inhale fully. Excelsior Release. Beautiful, Inhale longer. And exhale this time open mouth. Love. And this is it, You can keep continuing that breath, A bit shorter breath in, But still take time to expand through your belly, Through your ribs and chest. And then on the exhale focus on that. Stream of your breath coming out. That's why I want to create that small opening. Allowing the breath to be more controlled. And a little bit longer. Okay, So this is one of the breathing practices that I really often do when I feel like super anxious. Last time I was actually doing it on my way to the class when I was feeling really, Really overwhelmed, When my heart was beating fast, My body started shaking. I done this longer extended exhale for about a minute or so. My body completely changed. My state completely changed. So you can adjust it to your own body. You can maybe inhale for six and exhale for eight. Whatever works for you. But this is it. This is it. Just extending your exhale whenever you are stressed, Whenever you are. Feeling like on edge, This will bring you back to center, Back to peace. Thank you so much for joining and hope to see you soon. Namaste.