Light Slow Deep Breathing To Settle An Anxious Body

Light, slow and deep: three small adjustments to the breath that together switch on the body's relaxation response. Lighter means less air than you think you need, as if breathing through a thin straw. Slower means aiming for four to six breaths per minute. Deeper means letting the breath drop into the belly rather than the upper chest. The light part is the one most people miss, because forceful deep breathing can actually increase stress.

This is a discreet practice you can do at your desk, in a queue or lying in bed, and it pairs well with a few minutes of stillness afterwards.

Note: Please do not do this practice while driving or operating machinery.

Transcript

Next, We're going to explore a guided LSD breathing practice. Remember that LSD stands for light, Slow, And deep breathing. Okay, Let's begin. First, Place your hands at either side of your body, Right on either side of your ribcage. Go ahead and do that now. Now as you breathe in, I want you to feel your ribs expanding outwards towards your hands. Not up into your chest, But out to the sides. Like you're gently inflating a balloon between your ribs. Take a slow breath in through your nose and feel your ribs moving outwards. And as you allow the exhale to full. . . Without forcing it, Feel your ribs moving inwards, Back towards your spine. Beautiful. Let's do that again. In through the nose. Ribs expanding out to the sides. And out, Ribs moving inward. Remember, There's no need to hear your breathing during this practice. Let's keep going for 4-5 more breaths. Breathing in. . . And outs, Ribs drawing inwards. Breathing in, Feeling that gentle expansion, And out, Releasing completely. Notice if you can relax your belly just 10% more as you continue doing this. Almost like it's melting downwards. Great. Now see if you can imagine that with each inhale, You're breathing space into any areas that feel tight or constricted. Beautiful. Now let your hands rest wherever feels comfortable. And just breathe naturally for a moment. Notice what you feel in your body right now. Maybe there's a sense of settling or expansion. Or simply more space than when we started. The wonderful thing about light, Slow, Deep breathing is that the more you practice this, The more this will become the default breath you take in the 24, 000 breaths you take every single day. So now that you know what to do, See if you can spend the rest of today checking in with your breath and returning to this light, Slow, And deep breathing as your new default.