Calming Breath

The calming breath practice is a wonderful technique to regulate our nervous system and thereby reduce stress and anxiety. As we intentionally prolong our in and out breath, we send signals to our nervous system, letting it know that we are safe. You can do this guided practice either with your eyes closed, in a seated position or during your day with your eyes open.

Transcript

This is the guidance for the calming breath practice. The calming breath is a profoundly powerful and yet so simple practice. We are often stressed. That's simply because we live in our time, In our world in which we live at right now. Family, Traffic, Traveling, Jobs, Projects. All this is taxing on our system. And actually from an evolutionary point of view evokes a sense of stress, Survival in our system, In our bodies. The sympathetic nervous system, The fight, Flight or freeze system is activated. There are however ways how we can tell our body that it's okay. That there is no life threatening thing out there. That we are not really in danger. And so we can activate our parasympathetic nervous system that is about resting and digesting and recharging. So that is the calming breath. For the calming breath, We make sure that our in-breath is long through the nose, Perhaps at a count of four. And that our out-breath, Which may be through the nose or your mouth, Is even longer. Almost one and a half times longer than your in-breath. It comes at a count of five or six. And by doing that we indicate our body that everything is okay. So very simply breathe in through your nose, Counting slowly to four. One, Two, Three, Four. And breathing out, Nose or mouth, One, Two, Three, Four, Five, Six. And in, One, Two, Three, Four. And out, One, Two, Three, Four, Five, Six. And you're welcome of course to find your very personal pace and to adjust the practice in a way that suits you. You can also imagine to support the effect that with your out-breath you are letting out, You're letting go everything that doesn't serve you anymore. Any unpleasant emotions or even visualize used breath, Used energy. Whereas with your in-breath you take in and receive fresh energy, Life force. If you practice the calming breath method a few minutes each day, Then you can activate it very quickly throughout your day. And just three breaths can sometimes help you to switch back from your stress into your relaxation mode, From your sympathetic into your parasympathetic nervous system. So continue with the practice a little longer, Few more breaths as you wish.

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