Guided Breathing for Anxiety or Fatigue

This short and simple breathing practice has a regulating effect on your body; it will balance out your nervous system. Use it to calm yourself when you are anxious, or boost yourself out of an afternoon energy slump . It's safe to use at any time of the day or night—sitting, lying down or even standing. I hope you find it helpful.

Background track:
Thunderbird Kevin MacLeod (incompetech.com)
Licensed under Creative Commons: By Attribution 3.0
http://creativecommons.org/licenses/by/3.0/

Transcript

Hello and welcome to this balanced breathing practice.

This is a simple but effective exercise.

You can do it seated or lying down,

Even standing.

It's best to close your eyes but if you're in a public space or you're standing up just soften your gaze.

This practice will calm you if your anxiety is on the rise and if you're having an energy slump it can also help boost you out of that.

Now let's do this.

Find a comfortable position sitting or lying on the floor or in a chair.

If you're in a chair come away from the back,

Plant your feet on the floor hip width,

Sit up straight,

Shoulders are slightly relaxed,

Chin is parallel to the floor,

Eyes and mouth are closed.

Try to breathe with a slight constriction at the back of your throat and generate a little snoring sound.

It goes like this.

Don't worry if you can't do it,

Just be sure to breathe through your nose.

We're going to breathe in and out to a full count for 10 rounds.

Let's keep it nice and smooth.

Let's begin.

Inhale for one,

Two,

Three,

Four.

Exhale four,

Three,

Two,

One.

Inhale one,

Two,

Three,

Four.

Exhale four,

Three,

Two,

One.

Inhale,

Exhale.

Inhale,

Exhale.

Inhale,

Exhale.

Exhale.

Inhale,

Exhale.

Inhale,

Exhale.

Inhale,

Exhale.

Inhale,

Exhale.

Last one.

Inhale,

Exhale.

Keep your eyes closed for a moment.

Let your breath return to its natural rhythm.

Remember this practice is regulating and versatile.

You can do it almost anywhere and it's safe to use any time of the day or night.

One last deep smooth inhale.

Exhale,

Maybe sigh it out.

Open your eyes.

Thanks for joining me.

Until next time.

Reviews

Very useful short breathing exercise! Thanks for sharing 😊🙏

Amazing thank you helped my nervous system calm a bit 🤍