Breathwork For Deep Relaxation

This breathwork session uses a combination of 4-7-8 breaths, three-part breaths (Deerga Swasam Pranayama), and breath-holds to help release anxiety and stress from the body and mind. This practice is great to do before bed to clear away the remnants of the day or in the morning to give yourself a fresh start.

Transcript

I invite you to find a place where you can sit or lay down comfortably.

Make sure your back is straight.

If you're sitting down,

Your hands can be relaxed in your lap.

If you're laying down,

Your hands can be by your side.

Take a moment to settle into your body.

Pay attention to any tenderness,

Any tension,

Any heaviness residing in your body.

And just use this moment to observe and accept without trying to change anything.

Accepting everything just as it is.

Bring your awareness to your breath.

Noticing how the breath feels in your body.

Not changing anything yet,

Just bringing awareness.

And slowly breathing into the belly through your nose and releasing the breath through your mouth nice and gently.

Trying to see if we can make the belly rise and fall with each inhale and exhale.

Accepting wherever you're at with this practice,

Knowing that it is a practice.

Breathing into the belly and gently exhaling through the mouth.

Letting any thoughts that come up in each other drift by,

Acknowledging them,

Acknowledging your thoughts without getting lost in them.

And then breathing into the belly and slowly releasing.

And then I want you to make this breath a little bigger by breathing into the belly,

Making the belly rise and then feeling the ribs expand and then feeling the heart rise.

And then gently exhaling through the mouth.

And the heart falls,

The ribs contract and the belly falls.

Emptying the lungs all the way and then inhaling again into the belly.

The ribs expand,

The heart rises and then gently exhaling.

The heart falls,

The ribs contract and the belly falls.

And the belly falls.

Let's do one more breath like this into the belly.

Belly rises,

Ribs expand,

Heart rises like a gentle wave and then exhaling the heart falls,

The ribs contract,

The belly falls.

Try a couple of breaths like this on your own,

And see if you can create that wave of breath through your body.

As you're exhaling,

Really making sure you're emptying the lungs all the way,

That there's no air left.

Beautiful,

Keep breathing.

And then we're going to do some four,

Seven,

Eight breaths.

So you'll inhale through the nose for four,

You'll hold your breath for seven,

And then you'll exhale gently through the mouth for a count of eight.

And I will guide you through it.

If you find yourself wandering or getting lost,

Just find my voice and return to the practice,

Okay?

On the count of three,

One,

Two,

Three,

Inhale,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Five,

Six,

Seven,

Exhale,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhale through the nose,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Five,

Six,

Seven,

Exhale through the mouth,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhale through the nose,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Five,

Six,

Seven,

Exhale through the mouth,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhale through the nose,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Five,

Six,

Seven,

Exhale through the mouth,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhale through the nose,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Five,

Six,

Seven,

Exhale through the mouth,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Inhale through the nose,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Five,

Six,

Seven,

Exhale through the mouth,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

One more time,

Inhale through the nose,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Five,

Six,

Seven,

Exhale through the mouth,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight.

Take a deep inhale and holding onto this breath for about 15 seconds,

And as you're holding onto this breath,

Try to feel a sense of calm spreading through your body,

Holding onto that feeling of calm,

Gentleness for three,

Two,

One,

Gently exhale.

And then taking another deep inhale,

And we're going to hold this one again for 15 seconds,

Letting that feeling of calm expand through your body,

Touching every part of you,

Moving from your toes to the top of your head for five,

Four,

Three,

Two,

One,

And gently,

Slowly exhale.

And taking a couple of just normal breaths in through the nose,

Exhaling through the mouth,

And then making this breath a little deeper,

Breathing into the belly,

Letting the ribs expand,

Letting the heart rise,

And gently exhaling,

Letting the heart sink,

The ribs contract,

The belly falls,

And then inhaling into the belly,

The belly rises,

The ribs expand,

The heart rises,

And then slowly exhaling through the mouth,

Letting the heart sink,

Letting the ribs contract,

Letting the belly fall,

And let's do one more,

Inhaling into the belly,

The ribs expand outward,

The heart pushes forward,

And then slowly,

Gently exhaling,

Letting the heart come down,

The ribs come together,

The belly falls down,

The belly button pushes down towards the spine,

And then we're going to do another round of four,

Seven,

Eight breaths together,

On the count of three,

One,

Two,

Three,

Inhale,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Five,

Six,

Seven,

Exhale,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight,

Inhale through the nose,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Five,

Six,

Seven,

Exhale through the mouth,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight,

Inhale through the nose,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Five,

Six,

Seven,

Exhale through the mouth,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight,

Inhale through the nose,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Five,

Six,

Seven,

Exhale through the mouth,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight,

Inhale through the nose,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Five,

Six,

Seven,

Exhale through the mouth,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight,

Inhale through the nose,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Five,

Six,

Seven,

Exhale through the mouth,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight,

Inhale through the nose,

Two,

Three,

Four,

Hold,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight,

Exhale through the mouth,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight,

Take a deep inhale,

And we're going to try and hold this breath for about 20 seconds,

Letting that feeling of peacefulness,

Of calm,

Stillness,

Travel through your body with this breath,

Hold,

Gently unfolding anything that's tight or tense or curled up inside of you,

For five,

Four,

Three,

Two,

One,

Slowly,

Gently exhale,

And then we're going to hold it at the bottom just for five,

Four,

Three,

Two,

One,

Take one more deep inhale,

And we're going to hold this breath again for about 20 seconds,

Letting that breath build in you like a stillness,

Like a calm lake moving through you,

A wave of relaxation,

For five,

Four,

Three,

Two,

One,

And then take one more deep inhale,

And then slowly try to slow down that exhale as much as you can,

Seeing how slow you can let this air go,

And then taking another quick deep inhale,

And slowly,

Slowly releasing on the exhale,

Trying to make that exhale way longer than the inhale,

Just barely letting the air escape,

Really focusing on your breath here,

Focusing on how slow you can let this breath move from your body,

Emptying your lungs all the way,

And then take one more deep inhale,

And slowly letting the air come down and escape,

Beautiful.

Just breathing normal for a couple of seconds here,

Just breathing into the belly,

Gently exhaling,

Not taking huge breaths,

But just nice and steady,

Slowing the breath down.

With each exhale,

Release whatever is holding you,

Release whatever is causing you tension or stress,

And with each inhale,

Inviting in that sense of calm,

Peace,

Gentleness.

Breathing nice and steady,

Accepting everything as it is in your body,

Knowing that you are doing a great job,

You're doing the best you can.

Taking one more deep inhale,

And then you're going to hold this breath,

And as you're holding this breath,

Try to tighten every muscle in your body,

As if you're flexing every single muscle,

And then as you exhale,

Let it go,

Release the tension all over,

Knowing that you can always return to a steady breath,

That you can always slow down for just a little bit to breathe,

To let go,

To rejuvenate,

To calm yourself,

Knowing that you have full control over your breath over this moment.

Have a wonderful day.

Reviews

One of my favorites

Just came across this a couple days ago honestly one of my favorite

I have a hiatal hernia and your breathing exercises can really help. Thank you ❤️

Favourite author on here 🙌🏼💫

🙏

Another great session. Thank you a lot for making it. I will keep coming back.

Beautiful- thank you x

Excellent breathwork. Background music volume is too high though

Amazing background music and great guidance!

I killjust love your medications. The guidance is so clear and you're so calming to listen to. 🙏❤️

Deliciousness for the heart, body and mind ! ♥️🙏🤩