Breathe For Instant Calm

Discover the soothing power of you breath, in this short yet effective 3-minute practice. Perfect for finding balance and tranquility in your busy day.

Ideal for:
-Easing anxiety and stress
-Preparing for sleep or meditation
-Centering yourself before important events
-Taking a mindful break during a hectic day

Whether you're new to breathwork or an experienced practitioner, this accessible technique offers a simple way to reset your nervous system and find inner peace. In just 3 minutes, you can transform your state from stressed to serene.

Transcript

Hello and welcome to your practice.

This is a short breathing practice designed to turn on the parasympathetic nervous system and to help you find calm and stillness.

To begin,

Breathe deeply in through your nose and let something go out through your mouth.

We'll practice samavritti,

Equal ratio breath or otherwise known as the box breath.

Inhale deeply for four counts.

Hold the breath at the top for four counts.

Exhale deeply for four counts.

Now hold the breath at the bottom for four counts.

Inhale for five.

Hold for five.

Exhale slowly for five.

Hold the breath at the bottom for five.

Inhale for six counts.

Hold the breath at the top for six counts.

Slowly exhale for six counts.

And hold the breath at the bottom for six counts.

Now we'll inhale slowly for seven.

Hold the breath at the top for seven.

Slowly exhale for seven.

And hold the breath at the bottom for seven.

Inhale through your nose.

Deep and slow.

And can you make your exhale double as long as that inhale?

Let's do that one more time.

Breathe in nice and slow.

And allow your exhale to be double as long as your inhale.

Can slowly come back to the natural rhythm of your breath.

But try to preserve the elongation of breath and the elongation of the exhales we've practiced today.

I hope you feel more centered,

More calm,

And I hope to see you next time.