Shift Out Of Survival - Breathing Meditation

This practice will help you to get yourself out of the survival state: fight/flight/freeze, stress, anxiety, distress, or overwhelm. Survival mode keeps you anchored in the activity of the sympathetic nervous system, which prevents you from relaxing, impairs immune function and over-stimulates your body.

You will be guided through a breathing practice to help you feel safe and calm.

Transcript

Sitting up in a comfortable position and relaxing your body.

Releasing any points of tension if you can.

If you're feeling over aroused,

Stressed or stimulated right now,

Just reassure yourself that you are safe.

I'm here with you.

And it's okay to take this time for yourself right now.

If you're familiar with EFT or tapping,

I encourage you to tap gently on the side of hand point with your fingertips or any other EFT point that you know of to help calm your body during this practice.

I'll be guiding you through a technique known as 2-1 breathing.

In this technique,

You breathe in for a count and then you breathe out for double the time.

I'll take you through a few breaths,

Breathing in for 4 and breathing out for 8.

But you can choose a 2-1 timing that works for you.

Let's begin.

Breathing in,

2,

3,

4 and breathing out.

2,

3,

4,

5,

6,

7,

8.

In,

2,

3,

4.

Out,

2,

3,

4,

5,

6,

7,

8.

Breathing in,

2,

3,

4 and breathing out.

2,

3,

4,

5,

6,

7,

8.

In,

Out.

In,

Out.

I'll leave you to take some breaths by yourself now.

Breathing this way stimulates your vagus nerve and activates your parasympathetic nervous system,

Both of which promote relaxation,

Repair,

Restoration and feelings of comfort,

Safety and peace,

Allowing you to move from survival mode to healing mode.

Breathing in and breathing out slowly.

As you exhale,

Noticing the tension releasing from your muscles,

Noticing your body as it relaxes,

As that safety washes over you.

Continuing breathing this way for as long as you like and coming back when you're ready.

Thank you.

Reviews

This is very calming and relaxing and brought me back into my body. Thank you. 🙏✨🙏✨🙏✨🙏

I’m coming back for this again, thank you so kindly. It was just want I needed.

That breathing exercise really helped with calming anxiety and stressful feelings...Gratitude 🙌🏽

Great! 🙏♥️

Put me to sleep! So amazing

Thank you SO much! Loved the counting and my independent time.

Wonderful exercise! Thank you!

Simple yet very effective technique. Thank you for the scientific instructional component, I really appreciate that! 🙏🏼