Quick Calming

Sometimes we find ourselves rethinking unhelpful thoughts, becoming stuck in a way of feeling or reacting. To move past the stuck-ness it is necessary to free yourself from the unwanted emotions or negative feelings. This quick and easy breathing exercise is very effective at slowing the nervous system when you are thinking in fear, when you feel worried or anxious or when you want to calm your body and mind.

Transcript

This is a quick and simple and very effective exercise for slowing the nervous system.

It does this by turning on your body's calming parasympathetic system and you can use it to switch from your nervous system activation when you're thinking in fear,

You feel worried or anxious or you just want to calm your mind and your body.

The exercise is 10 breaths where you will be inhaling deeply through your nose for 4 counts and then you will be breathing out through your mouth with your lips pursed as though you're blowing gently through a straw for 8 counts.

I will guide you through the first 2 sets of breaths and then just remind you on the inhale and the exhale for the remaining exercise.

So let's begin.

Inhaling through your nose deeply for 4,

3,

2,

1 and out through your mouth gently blowing through that straw for 8,

7,

6,

5,

4,

3,

2,

1.

In through your nose for 3,

2,

1 and out through your mouth gently 8,

7,

6,

5,

4,

3,

2,

1.

In through your nose,

Out through your mouth and in and out.

And in and out.

And in and out.

And in and out.

And in and out.

And in and out.

Last breath in and out.

And well done.

See you next time.

Reviews

Simple and easy to follow, but very calming and effective.

It helped lower my blood pressure reading

Very simple, easy to follow.
Quiet reassuring voice with clear directions. Calming exercise.
Thank you 😊

Calmed me down instantly! Perfect for unexpected anxiety attacks for real