Calming Breath Practice For Anxiety & Stress

This is a breathing exercise to help you calm your nervous system by activating the parasympathetic response, the rest and digest response in your body. You can use this practice to alleviate anxiety, stress, overwhelm, and to help with insomnia for a deeper night's rest.

Transcript

Welcome to your practice. My name is Casey Glassman, And this is a breathing exercise to help you calm your nervous system by activating the parasympathetic response, The rest and digest response in your body. Begin in a comfortable seat, And just take a deep inhale through your nose, And to clear all the air, Exhale through the mouth. One more time like this. Inhale through your nose, And exhale out the mouth. Let it all go. Seal your lips, And for this next breath cycle, We'll inhale through the nose for a count of four, And exhale through the nose for a count of six, Expanding the exhale, And exaggerating the exhale to calm the nervous system. Inhale for one, Two, Three, Four. Pause at the top. Exhale for six, Five, Three, Two, And one. Exhale all in the air, Let everything go. Inhale for one, Two, Three. Pause at the top for two, Three, And exhale six, Five, Four, Two. Inhale for one, Two, Three, Four. Rest at the top of the breath for three, And four. Exhale six, Five, Four, Three, Two. Inhale for one, Two, Three, Four. Pause at the top for two, Three, And exhale six, Five, Four, Three, Two, And one. Inhale for one, Two, Three, Four. Rest at the top of the breath for three, And four. Exhale six, Five, Three, Two, And one. Inhale for one, Two, Three. Pause at the top. Exhale six, Five, Three, Two, And one. Access and slowly return to the natural rhythm of your breath, Bringing the calming effects of this breath with you into the rest of your day. Wishing you a beautiful day. Thank you so much for being here, For breathing with me. Namaste.