One of the simplest and most effective breathing patterns for combating anxiety is the long,
Slow exhale.
In this practice,
You'll work up to extending your exhale twice as long as your inhale.
To begin,
Find a comfortable seat,
Or lie down if you prefer.
Just be sure that you feel supported in whatever position you've chosen.
And give yourself a moment to work out any wiggles.
Let yourself feel symmetrical and able to maintain this position for the next 10 minutes.
Now close your eyes and just become aware of whatever your breathing pattern looks like right now.
There's no right or wrong.
Just notice the length,
The cadence,
And the depth of your inhales and exhales.
Notice anywhere you feel the movement of air on your skin.
Perhaps at the tip of your nose,
Or the back of your throat,
Or across your lips.
If it's possible for you,
Begin to breathe only through your nose now.
Gentle,
Easy,
Natural breaths in and out through your nose.
Now with your next inhale,
Begin to count your breaths.
As you inhale,
Count from 1 up to 4.
As you exhale,
Count from 4 down to 1.
Continue this for several cycles until your inhales and exhales have become even and smooth.
As you continue this cyclic breath,
Keep your shoulders relaxed,
Your jaw and your forehead soft,
Allowing your belly to puff up and out with every inhale,
And passively fall with every exhale.
On your next inhale,
Again count from 1 up to 4.
With your exhale,
Change the count 6 down to 1.
Inhaling up to 4,
Exhaling backwards from 6.
Send your breath deep into your belly with every inhale.
Exhale easily,
Smoothly,
And slowly.
If you feel that you run out of air on your exhale,
Try blowing out through pursed lips,
As if you're breathing out through a straw.
With your next cycle of breath,
Inhale from 1 up to 4.
Exhale backwards from 8 down to 1.
Allow the movement of your inhale to come from deep down in your belly.
Exhale slowly through your nose or through pursed lips.
Inhaling up to 4,
Exhale backwards from 8 down to 1.
At the end of your next exhale,
Release the counting.
Notice again your natural breath,
How it might have changed from your natural breath before this practice.
Broaden your awareness to your entire body now.
Notice any sensations you feel within your muscles,
On the surface of your skin.
Notice the state of your mind,
The swirling or the absence of thoughts.
And finally,
Sweep your awareness open to your five senses,
Becoming awake to the environment around you once again.
Rejoice in any and all effects of your practice,
No matter how gradual.
And know that these effects compound over time.
The more often you practice,
The more quickly you'll be able to drop into a relaxed state of mind.
Thank you for joining me today,
And please come back anytime you need a reset.
Take care.
