20-Minute (4-4) Breathwork

Dive deeper into your breathwork practice with this guided meditation. This powerful practice can help relieve stress & anxiety, as well as mental, physical, emotional tension & so much more. Today we will inhale & exhale both for the count of 4, we’ll breathe with awareness & connect more deeply to our bodies. If you’ve never done breathwork before try my “Introduction To Breathwork” meditation & if you’re looking for a quicker/less advanced solution try the 5 or 10-minute version.

Transcript

Hi, I'm Jenna owner of the Yogi nest More now than ever stress and anxiety have become a part of our normal daily lives Due to social media and are almost immediate and constant access to news and stimulation It can be hard to escape stress worry and anxiety These stressors are extremely detrimental to our health So it's important that we find easy and actionable ways to put them at ease Simple breathing exercises like this one can help immensely Today we'll be doing a breathing exercise called for for breathing or breath mirroring You'll be inhaling and exhaling through your nose both for the count of four This is a great way to quickly reduce the symptoms of stress and anxiety And all you need is a comfortable place to sit or lie down with little to no distractions If you've never done breath work before you might want to check out my meditation called introduction to breath work Where I discuss what breath work is how it can help you and provide a short breathing exercise to get you started if You're looking for a quicker and less advanced solution Try the five or ten minute version of this breathing exercise I'm so glad you showed up for yourself today Breath work is a powerful healing tool. It allows you to actively notice acknowledge control and direct your breath It's here that you get to breathe consciously with awareness and intent This practice helps you connect more deeply with your body and become more self-aware If you're dealing with stress anxiety high blood pressure increased heart rate symptoms of PTSD depression sleeplessness mental physical and emotional tension and So much more that I didn't mention here because the benefits cover an extensive range Breath work can help you find relief That being said let's get started find a comfortable place to sit or lie down Whether you're sitting or lying down make sure your spine is straight Allowing for air to easily flow in and out of the lungs May close your eyes if that feels comfortable If not, Try gazing down at the tip of your nose or focus on a fixed spot on a wall floor or even the palms of your hands Draw your shoulders down away from your ears Allow your face eyes and jaw to release and relax You may even want to open and close your jaw a few times We tend to clench our jaws and hold a lot of stress here notice the points of contact between your body and the support beneath you and Allow your body to release and relax melting into that support Start to pay more attention to your breath now breathing normally and naturally through your nose Notice without judgment or trying to change anything Where in your body you're breathing your upper chest middle chest or lower belly Pay attention to the quality of your breath as well. Is it short and shallow or long and slow? When we're experiencing stress and anxiety our breath tends to live predominantly in our upper chest and is short and shallow I'd like for you to see if you can allow your breath to be slow and long now Filling the whole space between your belly button and core You may feel a little bit of a stretch in your belly button But you may feel a little bit of a stretch in your upper chest You may feel a little bit of a stretch in your upper chest Feeling the rise and fall of your breath beneath your hands and connecting more deeply to your body As you work on allowing your breath to be slower and longer you might also observe how your body feels When you shift from short shallow breaths to long deep slow breaths Continue to notice your body rise expand and lift your body up and lift your body up and lift your body up and Continue to notice your body rise expand and lift as you inhale and as you exhale Notice your body release and relax You may even notice the temperature of your breath The cool air entering the nostrils on your inhale and the warm air leaving the nostrils on your exhale Just be here for a moment inhaling and exhaling through your nose Allowing yourself to make space for your breath and the energy within yourself Feeling your breath beneath your hands nice long slow breaths Let's start by taking one deep breath together inhaling through your nose and exhaling through your mouth Good Now return to normal breathing inhaling and exhaling out of your nose Allow thoughts feelings and Sensations to come and go freely today without judgment or trying to analyze or change them Give your inner voice space to communicate with you when they surface acknowledge them and then let them pass you by if physical sensations present themselves like itching tingling restlessness cold warmth etc Do the same Let them come Notice them and then bring yourself back to your breath and see if your breath can help your body find relaxation and comfort. I Like to keep a journal nearby so I can jot down notes about my experience And what came up for me once I've completed my meditation If you find yourself feeling lightheaded or dizzy slow your breath down or even temporarily come back to your normal breathing pattern until it passes and Come back to the sound of my voice and breathe as I count once again Let's begin counting starting on an inhale Inhale one two three Four exhale four three two One inhale one two Three Four exhale four three Two one inhale two three Four exhale three two One inhale two Three four exhale three Two One inhale two three Four exhale three Two one inhale two three Four exhale three Two one inhale two three Four exhale three two One inhale two three Four exhale three Two one inhale two three Four exhale three two One inhale two Three Four exhale three Two One inhale two three Four exhale three two One inhale two Three Four exhale three Two One inhale two three Four exhale three two One inhale two Three Four exhale three Two One inhale two Three Four exhale three Two One inhale two three Four exhale three Two One inhale two Three Four exhale three Two One inhale two Three four exhale three two One inhale two Three Four exhale three Two One inhale two Three four exhale three two one inhale two three four exhale three two one inhale two three four exhale three two one inhale two three four exhale three two one inhale two three four exhale three two one inhale two three four exhale three two one inhale two three four exhale three two one inhale two three four exhale three two one inhale two three four exhale three two one inhale two three four exhale three two one inhale two three four exhale three two one inhale two three four exhale three two one inhale two three four exhale three two one inhale two three four exhale three two one inhale two three four exhale three two one inhale two three four exhale three two one inhale two three four exhale three two one inhale two three four exhale three two one inhale two three four exhale three two one inhale two three four exhale three two one inhale two three four exhale three two one inhale two three four exhale three two one inhale two three four exhale three two one inhale two three four exhale three two one inhale two three four exhale three two one inhale two three four exhale three two one inhale two three four exhale three two one inhale two three four exhale three two one inhale two three four exhale three two one inhale two three four exhale three two one inhale two three four exhale three two one inhale two three four exhale three two one inhale two three four exhale three two one inhale two three four exhale three two one inhale two three four exhale three two one inhale two three four exhale three two one inhale two three four exhale three two one inhale two three four exhale three two one inhale two three four exhale three two one inhale two three four exhale three two one inhale two three four exhale three two one inhale two three four exhale three two one inhale two three four exhale three two one good now return to normal breathing still inhaling and exhaling through your nose take a moment to scan your body now from the top of your head all the way down to your toes and notice how different you feel now both physically and emotionally then you did when you first started this breathing meditation notice the shift in your thoughts feelings emotions and sensations notice that whatever brought you to this meditation has begun to dissipate and is now more manageable you can begin to bring some small movements back into your fingers and toes and when you're ready you can open your eyes or drift off to sleep come back to this meditation anytime you feel stress and anxiety weighing you down the thing I love the most about these simple breathing exercises is that I can access them anytime and anywhere your breath is with you all the time which makes this healing tool even more accessible so when you're in a meeting stuck in traffic in the middle of a heated discussion take a moment to tap into your breath slow it down and follow your inhales and exhales until you start to feel stress and anxiety dissipate your breath is always there for you please leave me a message to let me know how this meditation went for you or to ask any questions that came up for you during this practice you may also drop me any meditation requests that you think might be helpful for you be well

Reviews

This is truly helpful for me. I was feeling emotionally down after an argument with my mom. After practicing this breath work, I'm more calm, collected & peaceful. Thank you. 💗✨️

Thank you, Jenna that went really well

I’ve tried a lot of different meditations on here and they were all great but this was just amazing
Thank you

Extremly calming)