Feel Calmer in 3 Minutes - SOS Breathing

This short but powerful breathing exercise is designed to help you calm your mind and body in less than 3 minutes.

You can use it during particularly stressful moments in life such as a waiting for a job interview, before a giving a presentation, during an anxiety attack or just to generally feel calmer.

This guided exercise combines coherent breathing (at 5.5 breaths per minute) with muscle relaxation. It calms the nervous system by stimulating the vagus nerve and also improves oxygen delivery to the brain by keeping your breathing soft, quiet and gentle.

Although this exercise is suitable for most people, please don’t use it if you are pregnant or have any serious health conditions without first consulting your doctor or therapist. Most importantly, listen to your body and take a break or stop if you need to. Also, please don't listen to this recording while driving or operating machinery.

Transcript

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 down in the belly and around the lower two ribs. Gently breathing in and gently breathing out. Listening to your body and adapting the exercise accordingly. Relaxing as you breathe in, Relaxing as you breathe out. The jaw is relaxing, The shoulders are relaxing, The arms are relaxing, The belly is relaxing. The buttocks are relaxing, The whole body is relaxing. 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 down in the belly and around the lower two ribs. Gently breathing in and gently breathing out.

Reviews

That I was brilliant! using those tones with the breath, your pacing, the steps you took us through – perfect! I will be passing this on to every friend I have who suffers from anxiety and panic attacks. Bravo Neil many thanks