Breathing Practice For Calm

This short breathing practice is great to use when you need to change your state quickly. If you feel anxious, overwhelmed, or stressed, this practice can calm you down. You will start with breath awareness. Then you will be guided to breathe in for 3, and out for 3. Gradually your exhale will lengthen until you breathe in for 3 and out for 6. When your exhale is twice as long as your inhale, you will repeat this practice for 10 rounds. Ending with a brief check-in and closing words.

Transcript

Start by finding a comfortable position, Either sitting or lying down, Where your spine can be long and your breathing feels unrestricted. This practice is designed to help calm and relax you. It activates the rest and digest part of your nervous system. We will begin with breath awareness, Then you will be guided to breathe in for the count of three and out for the count of three. Next you will gradually increase your exhale until it is twice as long as your inhale. You can add a slight tension in your throat when you exhale to help make it easier to breathe out for longer periods of time. Once you are inhaling for three and exhaling for six, You will repeat this breath for ten rounds. If you find that this practice is a struggle or if you feel lightheaded, Dizzy, Or short of breath, Please stop right away. Let's begin with some simple breath awareness. Becoming aware of your natural breath, Feel the sensations of the breath as it enters and exits through your nose. Notice the temperature of the incoming breath. Feel the temperature of the outgoing breath. Feel the movement of the breath in your body now. Feel how the chest moves as you breathe. Feel if there is movement in your shoulders. Feel the movement in your ribcage. Notice movement, If any, In your belly. Where else can you feel the breath moving in your body? Now, Exhale naturally and inhale 2 3 exhale 2 3 inhale 2 3 exhale 2 3 inhale 2 3 exhale 2 3 4 inhale 2 3 exhale 2 3 4 inhale 2 3 exhale 2 3 4 5 inhale 2 3 exhale 2 3 4 5 inhale 2 3 exhale 2 3 4 5 6 inhale 2 3 exhale 2 3 4 5 6 inhale 2 3 exhale 2 3 4 5 6 inhale 2 3 exhale 2 3 4 5 6 inhale 2 3 exhale 2 3 4 5 6 inhale 2 3 exhale 2 3 4 5 6 inhale 2 3 exhale 2 3 4 5 6 inhale 2 3 exhale 2 3 4 5 6 inhale 2 3 exhale 2 3 4 5 6 inhale 2 3 exhale 2 3 4 5 6 great job now let go of the practice release the counting and just be with your breath notice how your breath feels notice how your body feels notice the state of your mind thank you for practicing with me may you be safe may you be happy may you be healthy and may you live in peace always