Quick Anxiety Relief Exercise

This is a 5-minute anxiety-reducing breathing exercise which will assist us with calming down our nerves, ground, and take us to a state of tranquility and balance. You don’t need to do anything else than to show up and let yourself be guided. The rest will take care of itself. Treat yourself to these 5 minutes, and experience the almost magical shift in mind and body when we are done.

Transcript

Hello friend,

Welcome to this pranayama breathing exercise,

Which is called yogic breathing.

This is a sectional breathing exercise,

Which will help us to lengthen our breath by such,

Perhaps assist us with calming our nerves when we need it.

You don't need to think about anything else than just to try to be here in the moment and follow my cues.

You're welcome to sit comfortably with your spine erected or perhaps lay down on your back.

We will breathe in and out through our nose,

As mentioned in sections,

Where the inhale begins in the stomach area,

Going up through the chest area all the way to your throat and on the exhale beginning with the throat through the chest all the way deep down in your stomach.

Let's begin with taking a deep breath in and an exhale out.

Wonderful.

Okay,

Let's go.

Inhale stomach 5,

4,

3,

2,

1.

Chest 3,

2,

1.

Throat 1,

Exhale throat 1,

Chest 3,

2,

1.

Stomach 5,

4,

3,

2,

1.

Inhale stomach 5,

4,

3,

2,

1.

Chest 3,

2,

1.

Throat 1,

Exhale throat 1,

Chest 3,

2,

1.

Stomach 5,

4,

3,

2,

1.

Inhale stomach 5,

4,

3,

2,

1.

Chest 3,

2,

1.

Throat 1,

Exhale throat 1,

Chest 3,

2,

1.

Stomach 5,

4,

3,

2,

1.

Inhale stomach 5,

4,

3,

2,

1.

Chest 3,

2,

1.

Throat 1,

Exhale throat 1,

Chest 3,

2,

1.

Stomach 5,

4,

3,

2,

1.

Inhale stomach 5,

4,

3,

2,

1.

Chest 3,

2,

1.

Throat 1,

Exhale throat 1,

Chest 3,

2,

1.

Stomach 5,

4,

3,

2,

1.

Inhale stomach 5,

4,

3,

2,

1.

Chest 3,

2,

1.

Throat 1,

Exhale throat 1,

Chest 3,

2,

1.

Stomach 5,

4,

3,

2,

1.

Inhale stomach 5,

4,

3,

2,

1.

Chest 3,

2,

1.

Throat 1,

Exhale throat 1,

Chest 3,

2,

1.

Stomach 5,

4,

3,

2,

1.

Inhale stomach 5,

4,

3,

2,

1.

Chest 3,

2,

1.

Throat 1,

Exhale throat 1,

Chest 3,

2,

1.

Stomach 5,

4,

3,

And exhale,

Exhale all the air,

Exhale all the air.

Amazing.

Let's take a deep breath in and an exhale out.

And just land.

Wonderful.

Just showing up for yourself even if it is for a couple of few minutes is so valuable.

So take a little time and thank yourself for taking these minutes and perhaps also trust that they hold enormous value.

Excellent.

Reviews

Loved this! Followed this quick breathing exercise before making a phone call that was giving me some nervous and anxious feelings, and I felt great afterwards! Brought me back to my centre, calmed me down and I went into the phone call with a clear and calm mind and body. Thank you so much for sharing!! 💖

Very good voice and background music.
Would love to hear a yoga Nidra or body scan with Nilo!