Hi,
I'm Neil Tranter and this is a guided breathing exercise to help you find relief from feelings of anxiety,
Panic and overwhelm.
This is an amazing tool for your well-being because not only will it help you feel calmer in the short term,
But it also acts to repair your nervous system so that with regular use you'll start to feel more resilient and peaceful in your daily life.
This technique is known as coherent or resonant breathing and there are three key elements to this breathing exercise.
So firstly we'll be breathing slowly in time with the bells that I'm going to play.
And this will help you to calm your nervous system down and help you shift from fight or flight mode into a more relaxed state of peace and calm.
Secondly we'll be breathing quietly and gently through the nose and this will prevent you from over breathing or hyperventilating.
And thirdly we'll be bringing awareness to the sensations of breathing down in the belly and around the sides of the lower ribs.
And this will support you in breathing diaphragmatically which will further calm your nervous system.
Don't worry if you didn't catch all of that as I'll repeat these instructions as we go through the exercise together.
This is quite a powerful exercise and although it's suitable for most people,
Please don't use it if you're pregnant or have any serious health conditions before consulting your doctor.
You can find more safety information in the description but most importantly listen to your body and take a break or stop if you need to.
So in a moment I'll start the bell sounds and I'd like you to breathe in through your nose on the high bell and then breathe out through your nose on the low bell.
Don't worry if it takes you a few cycles to get in sync with the bells,
That's absolutely fine.
Okay so let's start the bells now.
And then when you're ready,
Gently breathing in,
Gently breathing out.
Gently breathing in,
And gently breathing out.
Breathing in through the nose,
And breathing out through the nose.
Breathing softly and quietly,
Breathing gently and smoothly.
Feeling the breath in the belly and around the lower ribs.
Gently breathing in,
And gently breathing out.
The lower ribs expanding on the in breath,
Lower ribs moving inwards on the out breath.
Good,
You're doing really well.
Remember that you can take a break if you need to.
Allowing your body to relax as you breathe.
Allowing your jaw to relax.
Allowing your shoulders to relax.
Allowing your arms to relax.
Allowing your belly to relax.
Allowing your whole body to relax.
Gently breathing in,
Gently breathing out.
Breathing in through the nose,
And breathing out through the nose.
Breathing softly and quietly,
Feeling the breath in the belly.
And now breathing on your own for the next three minutes or so.
Breathing softly and quietly as you go.
Breathing in through the nose,
And breathing out through the nose.
Breathing in through the nose,
And breathing out through the nose.
Breathing in through the nose,
And breathing out through the nose.
Breathing in through the nose,
And breathing out through the nose.
Breathing in through the nose,
And breathing out through the nose.
Breathing in through the nose,
And breathing out through the nose.
Breathing in through the nose,
And breathing out through the nose.
Breathing in through the nose,
And breathing out through the nose.
And so now as we come towards the end of this exercise,
Just letting go of any control of the breath,
And just allowing your breathing to return to its normal rhythm and depth.
Perhaps noticing if there's any positive feedback from the body,
Noticing if you feel calmer or warmer,
Or if there's saliva in the mouth.
Perhaps your mind has slowed down or you feel more clarity.
And these are all signs that your body is benefiting from the exercise,
And that you're supporting your well-being.
And if you found this recording helpful,
Then perhaps setting an intention to return to this exercise later in the day or tomorrow.
And in that way you can support your long-term well-being.
But for now,
Thank you so much for breathing with me today,
And I wish you all the best.
Thank you.
