Breathing Break To Calm Your Nerves

Learn how to breathe abdominally to feel calmer and more relaxed. Practice daily to change the way you breath and change your life for the better. A common symptom of anxiety is a feeling of tightness in the chest brought on by muscle tension and faulty breathing patterns. "Humans have lost the ability to breathe correctly, with grave consequences" (James Nestor 2020, 'Breath' published by Penguin Life).

Transcript

It's okay to be anxious.

It's a normal response to situations that are new or challenging.

The physical symptoms can be unpleasant though and vary from person to person.

A common one is the feeling of tightness in the chest brought on by muscle tension and faulty breathing patterns.

Here I'm going to share with you the beauty of abdominal breathing,

Which is simply the art of breathing deeply into your middle.

Some people call that the gut or the belly.

And there are many benefits to deep breathing,

From decreasing stress to increasing calm and more.

But it's best for you to find out for yourself.

So I invite you now to find a comfortable position,

Sitting with your feet resting on the floor.

Either close your eyes or lower your gaze,

Whichever you prefer.

Notice how you are feeling.

Notice how you are feeling.

When you are ready,

Breathe out for one breath to reset your natural breathing pattern.

Now take a deep breath in up through your nose and allow it to go down into the depths of your lungs.

Then through your mouth,

Just breathe out gently as if you are blowing out a candle.

This will help you to get a better grip on your breathing.

This abdominal breath allows the tightness in your chest to begin to dissolve.

So now you know the practice,

Let's repeat.

Take a deep breath in up through your nose and allow it to go down into the depths of your lungs.

Then through your mouth,

Breathe out gently as if you are blowing out a candle.

Repeat again.

Take a deep breath in up through your nose and allow it to go deep,

Deep down into the depths of your lungs.

Then through your mouth,

Breathe out gently as if you are blowing out a candle.

Keep repeating this until you feel the tightness in your chest release and a sense of calm returning.

When you are ready,

Let your breath return to its normal rhythm and notice how you are feeling.

So there you have it,

An abdominal breathing exercise helping to dissolve the tightness in your chest and calm your nervous system.

Thank you for listening,

I'm Hilary Hart.

Namaste.

Reviews

Thank you Hilary, a gentle short meditation which helps to reset. Tension always starts in my abdomen, so I found this type of breathing helpful, calming and able to come back to my natural breath flow easily.
Namaste 🙏✨️

Quick and simple deep calming breaths to relax and reset. Great for when you feel anxious.

Thank you! That really helped me quickly relieve some anxiety.

Great! I felt the difference after the Fist cycle. Thank you 😊

Lovely accent, clear instructions. Straight to the point 👍

Amazing almost instant relief. Absolutely necessary and welcomed

A great reminder on how to dissolve anxiety. Gracias 🙏

Thank you Hilary for this simple breath practice to help heal my chest pressure ❤️🙏🏻

Great breathing exercise for when you’re short on time and need a quick reset. Thank you!

Simple, effective and beautifully delivered by Hillary