4-6 Breath To Ease Anxiety, Stress & Overwhelm

This is a Breath-work/Pranayama practice, designed to ease anxiety, stress, and overwhelm. When anxious, our breathing naturally becomes shallow and rapid, keeping us on high alert. Ancient traditions revered breath as the essence of life, linking body, mind, and spirit.
This practice uses a rhythmic 4-6 breath—inhaling for 4 & exhaling for 6—to softly stimulate your vagus nerve and guide your nervous system into a deeply relaxed state. After some time, the rhythm will expand to 5-7.
You can breathe through your nose or mouth, whatever feels most nurturing for you in the moment. If the pacing feels challenging, pause the practice and rest.
Use this 5 min practice as often as you need to rest and let your nervous system calm. The practice can also be used in the morning to begin your day with intention or before bed to relax.
The track contains music created by Natalie, titled "Healing Water"and is available as a separate track. This track has a second version that contains no music.

Transcript

Hi, Welcome. My name is Natalie and this is a short pranayama breath practice to help you with any symptoms of anxiety, Stress, Or in moments when your nervous system may move into fight, Flight, Or even freeze. It's a simple breath where we fill up for the count of four and empty for the count of six. I will offer an option after a couple of minutes of breathing to extend to five and seven. But know that if my count doesn't suit the rhythm that your body needs to breathe in in the moment, Please take the rhythm that you need. And of course, If you need breaks, Take them. You can stop the practice at any time. Give yourself what you need and take this practice one breath at a time. You can also try this practice on your own at a slower or faster rhythm. Let's start with one slow breath in. And to sigh out slowly. Begin to breathe in for 4 3 2 1 Exhale 6 5 4 3 2 1 Inhale 4 3 2 1 Exhale 6 5 4 3 2 1 1 Inhale 4 3 2 1 Exhale 6 5 4 3 2 1 Inhale 4 3 2 1 Exhale 6 5 4 3 2 1. Inhale 4, 3, 2, 1. Exhale 6, 5, 4, 3, 2, 1. 4 3 2 1 In 5 4 3 2 1 Exhale 7 6 5 4 3 2 1 In 5 4 3 2 1 Out 7 6, 5, 4, 3, 2, 1. Fill up for 5, 4, 3, 2, 1. Hold for a moment One more sip of air if you can. 7… 6… 5… 4… 3… 2… 1… Natural breath. Take any size, Sounds, Or movements that you need. Thank you so much for joining me today, And may peace be with you.

Reviews

Lovely short practice. Thank you. 🙏

Joined you for an afternoon pick me up .. thank you , Natalie ..

Will return to this. Thank you.

Thank you Natalie! Will come back to the his one a lot ! 🙏🌺