Breathing To Calm The Mind

How can we use our breath to help us focus and help ease anxiety? In this exercise, you will learn and practice box breathing or square breathing. This proven relaxation technique returns breathing to its normal rhythm after stressful experiences. It helps calm the mind, relax the body, and improve focus.
With love
Background music is Decidea by the brilliant Composer and Meditation Guide Tom Evans.

Transcript

Welcome,

I'm Nami and in this practice we are going to learn and practice a really effective breathing technique that's clinically proven to calm the mind in stressful situations.

It's very simple but does take some practice.

Once you've mastered it,

It's something that you can use in everyday life and you can also share with family and friends.

It's incredibly effective.

Before we get on to the breathing technique,

Let's just settle into our space.

Feel the weight of your body against the surface that you're resting on.

Notice your feet on the floor.

Notice the in-breath and the out-breath coming into your body and into this session.

Don't put too much pressure on yourself to master the technique right away and you shouldn't feel like the technique itself is stressful.

As we practice,

Stay at your comfort level making sure that you're breathing very gently and not straining.

Let's start by breathing out slowly releasing all the air from your lungs.

Breathe in through your nose as you count to four in your head and be conscious of how the air fills your lungs and stomach.

Hold your breath for a count of four.

Exhale,

Breathe out for another count of four and then hold your breath again for a count of four.

The next time we practice I will count just to make it slightly easier to get the rhythm and then we'll practice a couple of times.

Breathe in for a count of one two three four.

Hold two three four.

Out two three four.

Hold two three four.

Breathe in for a count of two three four.

Hold two three four.

Out two three four.

Hold two three four.

Try it yourself a couple of times and just find your own rhythm.

That's great.

So remember that this technique has a really large evidence base behind it.

It will help to calm your mind.

So practice it,

Share it with friends and family and come back to this practice if you'd like some guidance.

Before we leave today's session I'd like to thank you so much for joining me today.

May you be blessed,

May you be well and may you be safe and at ease.

Go gently.

Reviews

Thank you for this calming breathing exercise. I feel so much lighter ✨

Calming voice and solid breathing technique, thank you !

A simple and effective practice. Very clear and helpful guidance. Thank you. 🙏❤️

“May I be safe and at ease” thank you for affirming that.