Guided Reduced Breathing

Guided reduced breathing practice to relax your body, and release tension. Slow down your breathing to help reduce stress, calm the mind, achieve deep sleep, and relaxation. Find a comfortable position with a straight back and enjoy.

Transcript

For this CD you will be asked to close your eyes and go into deep relaxation.

Therefore do not play while you are driving or operating machinery.

Before you commence relaxation and reduced breathing,

I would like you to take your control pause.

Choose a quiet place where you will not be disturbed and ideally you play this first thing when you wake up in the morning and last thing before bed at night.

Ten years ago I first began to apply the information contained in this CD and I can honestly say that relaxation,

Stilling the mind and quietening my breathing is the best thing that I have ever done.

It has enabled me to do so much more throughout the day in a feeling of calmness,

Energy and appreciation for life.

This CD will run for about 20 minutes.

It is a time out for you to rest your mind,

Relax and correct your breathing.

I am going to ask you now to adopt a comfortable position with a straight back.

Imagine a string of thread holding you up from the top of the back of your head.

Please now in a relaxed frame of mind allow your entire body to relax.

I would like you to look up at the ceiling without raising your head and gently close your eyes.

With the faintest trace of heaviness please let them shut.

When your eyes are closed you will be able to follow my words,

Concentrate better and relax.

You are completely under your own control and if at any time you want to wake up you can easily do so by just saying the words wake up.

I would also like you to close your mouth and gently place your tongue to rest in the roof of the mouth.

Now think of your right arm relaxing.

Thinking of your right elbow relaxing.

Think of your wrist and fingers relaxing.

Think of your left arm relaxing.

Think of your left elbow relaxing.

Think of your left wrist and fingers relaxing.

Allow your right leg to be relaxed.

Allow your left leg to be relaxed.

Allow your thighs to be relaxed.

Allow both knees and both calves to be relaxed.

Feel your entire body becoming relaxed.

Let all muscles of the body relax,

Including muscles of the head and neck,

Including muscles in between the shoulders and down the back.

Let your mind relax.

Relax the muscles around your face.

Relax the muscles of the forehead.

Feel absolutely relaxed.

Feel really at your very best.

I'd like you to bring attention now to your chest and think of it becoming relaxed.

Now bring attention to your stomach.

Imagine and feel the area around your tummy relaxing.

Imagine the area becoming soft,

Light and easy.

Feel the area relaxing.

Feel the tension dissolving.

Feel the tension diluting.

Completely relaxed,

Think of the whole chest and stomach being relaxed.

The face being relaxed.

The jaw being relaxed.

Your cheeks being relaxed.

Relax the muscles above the eyes and relax the muscles of the forehead.

Now I'm going to count to ten and as I count,

Feel your body and mind becoming more and more relaxed.

One,

Deeper and deeper,

Deeper and deeper still.

Two,

Three,

Four.

As I count,

You will feel yourself relaxing more and more.

Five,

Six,

Seven.

Deeper and deeper,

Deeper and deeper still.

Eight,

Nine,

Ten.

Feel your entire body becoming relaxed.

Relax now.

Your arms are relaxed.

Your trunk is relaxed.

Your face is relaxed.

Your chest and stomach is relaxed.

The muscles that go down your back are relaxed and you are relaxing more and more.

The whole of your body is relaxed,

Relaxing deeper,

Deeper and deeper with every second that goes by.

Let your mind relax the same way,

Absolutely relaxed.

This is our natural state.

Allow all unwanted thoughts to leave your mind easily and effortlessly.

When you relax,

Your breathing will automatically reduce by about 20% and that is great.

Now that you are relaxed,

I would like you to bring attention to your breathing.

Watch your breath,

Follow your breath and feel your breath.

Bring attention to your breathing.

It is a wonderful thing to do.

When you place attention on your breathing,

You take attention away from your mind.

Give your mind a rest.

Take a holiday from the mind.

Follow the inbreath and gently follow the outbreath.

You might feel your breathing as the air enters your nostrils or hits the back of the throat.

Or you might feel the movement of your chest or tummy.

Imagine and feel your breathing going quiet,

Gentle,

Level and calm.

Just like a still ocean where the sun settles across the water.

Your breathing has slowed down.

Movements have reduced considerably.

You might feel a slight shortage of air and that is great.

If not,

Just bring more relaxation to your breathing.

Imagine your breathing quietening.

Imagine it reducing.

Feel your breathing quietening and feel it reducing.

Creating a need for air through relaxation of the muscles of your chest and tummy is the best way for you to help your own health.

A need for air is a feeling of breathlessness or want for air.

It is a similar feeling to what you experience when you go for a walk.

It is something that you do experience many times per day.

Now I would like you to feel a comfortable need for air by allowing your breathing to quiet and calm,

Slow down and relax.

And now that you are relaxed,

Make your breath in smaller.

Take a smaller breath in than what you feel you would like to take in.

As you breathe in,

Slice 20% from the top of the breath.

Take a smaller breath in than usual and allow a relaxed breath out.

When you breathe out,

Wait until you feel the need to take a breath in.

It is not necessary to put a deliberate pause between breaths,

Just wait until you feel the need to breathe in again.

Reducing the depth of breathing means reducing the amount of air passing through the lungs.

It just means reducing the breath in and allowing a relaxed breath out.

Let the elastic recoil off the lungs and diaphragm play their full role in the exhalation process.

Breathe out similar to a balloon slowly deflating.

With your attention on your breathing and inner body,

Your mind will be still,

Quiet and without thought.

Every now and again the mind may wander off and,

If it does,

Just gently bring your attention back to your breathing.

Feel your breathing.

Follow your breathing.

Feel it relaxing,

Quietening and calming.

The more you do this,

The easier it becomes.

The more you do this,

The stiller your mind and more relaxed your body becomes.

Following the breath is the best thing that you can do.

Keeping your breathing quiet and calm is the best thing that you can do.

And as you go about your daily routine,

Continue to place some attention on your inner body,

With your stomach and chest feeling relaxed and free from tension.

Your breathing being quiet,

Calm and relaxed.

As you walk down the street you can have complete attention with what is taking place around you and also having some attention on your breath and inner body.

As you brush your teeth,

Instead of having lots of thoughts running through your head,

You find it easy to place some attention on your breathing.

Follow the breath in and feel and follow the breath out.

The objective is to create a comfortable need for air.

And by allowing your breathing to quieten and relax,

You will find it easy to create a comfortable need for air.

Your chest is still.

Your tummy is moving gently as you take each breath.

Your breathing is calm,

Regular,

Relaxed and quiet.

You are breathing perfectly,

Just like that of a healthy young child.

Your mouth is closed and the tummy gently moves in and out.

If your mind wanders off,

Just bring attention back to your breathing.

The mind may wander off every now and again and with each additional day that you follow your breath,

The mind wanders less and less.

If the mind wanders,

That's okay too.

Just bring attention back to your breathing.

Your breathing gradually becomes quieter and stiller,

Gently taking a small breath in and a relaxed breath out.

Small breath in and relaxed breath out.

Feeling a need for air that is perfectly okay for you.

As you know that breathing and stress are very related and heavy breathing increases brain cell excitability and stress.

You find it easier and easier to reduce your breathing to a level that is beneficial for you.

Each and every day you become more and more relaxed.

If you find you are a little stressed during the day or your mind is a little overactive,

Simply bring attention to your breathing and allow your breathing to calm to a level that is perfect for you.

You know how to reduce your breathing easily and effortlessly.

Make sure that your breathing is quiet and calm.

You know that a still mind is a happy mind.

A quiet mind allows you to relate to life and be part of life.

You had this as a child until it got covered up with layers of mental noise.

When you go to sleep at night,

Bring attention to your breathing.

You find it easy,

Comfortable and satisfying to breathe in and out through your nose.

You find it easy just to tape your mouth at night.

You know that reducing your breathing through relaxation for 15 to 20 minutes before bed will ensure a restful night's sleep.

You will find it so easy to have a restful night's sleep.

You sleep comfortably throughout the night with your mouth closed and when you awake in the morning,

You feel totally energized with a calm mind and are fully prepared to face whatever the new day brings.

Focus your attention on your breathing.

Feel your breathing becoming quieter and calm.

Feel your breathing relaxing and reducing.

You will find it easy to reduce your breathing to a level that is most beneficial for you.

Follow your breath.

This is a wonderful thing to do.

Notice how quiet your breathing is.

Your mind is learning the perfect level of breathing for you and as you continue to relax,

You feel so good as your mind becomes at ease.

As your mind becomes at ease,

Your breathing becomes quieter and calmer.

You feel more and more relaxed and the more you relax,

The better you feel.

The better you feel,

The more you allow yourself to relax.

That's right and just continue to enjoy the experience of breathing effortlessly,

Calmly,

Quietly and relaxed.

All systems work beautiful in relaxation.

You heal beautiful and you realize that everything flows effortlessly,

Cleansing,

Repairing,

Replacing,

Reorganizing and renewing.

Your blood flows effortlessly as your breathing becomes calmer and calmer,

More and more relaxed.

Your mind is clear and your body safe as you relax even deeper.

You can choose to place your attention on whatever you wish to place it upon.

You have the awareness to know the thoughts which are running through your mind.

As you notice your thoughts,

You gently acknowledge them and return attention back to your inner body or breathing.

You find this is so easy to do.

You find it so relaxing to place some attention on your inner body as you go about your daily activity.

You understand the nature of thought and choose to dwell only on thoughts that make you feel good.

In fact,

Thoughts that used to previously upset you all now just calm and relax you.

And the more they used to previously upset you,

The more they now just calm and relax you.

You love to do physical exercise,

That's right for you.

And each time you do physical exercise,

You have complete control over your breathing.

Your mouth is closed,

You feel an air shortage and breathing is controlled.

Following the breath in and following the breath out,

Breathing is quiet,

Calm,

Still regular and easy.

It is effortlessly bringing an abundance of oxygen to your brain.

In a few moments,

I'm going to end a CD.

To end a CD,

I'm going to count from 10 to 1 and when I reach 1,

You will feel fully refreshed,

Fully aware,

Feel wonderfully good about yourself and within yourself and with a wonderful sense of peace,

Harmony and confidence.

10,

9,

8,

7,

6.

Begin to become more alert.

5,

4,

3,

2,

1.

And now,

From this relaxed state of mind,

Feeling better than ever before,

Please wake up.

In a couple of minutes,

Please take your control pause.

Reviews

Put the rest of your breathing exercises on Insight Timer please 🙏🏽

Highly recommend this relaxing breath meditation

Love love love this

Heerlijk

Amazing!

Very calming, dropped in deep. Thank you!

Lovely 🙏🏻

Cannot recommend this highly enough. Read up about Patrick Mckeown's work - he is a true master of breathwork.

Amazing thank you

Very relaxing, there was no struggle to quiet the mind. Thank you Patrick

Lovely. Thank you. I feel truly at ease.

Interesting technique, I liked this! Thankyou 🙂

Wonderful!!!

Incredibly effective….thank you for so improving my day.

Amazing. So beautiful and effective. Like a cleansing waterfall that cleared the passage for spirit to flow through again. Thank you so much.

Thanks Patrick! This is a wonderful guided meditation. You have been a great help to me as I am learning to control my breathing 🙏

Out like a light! Very relaxing and felt refreshed afterwards.

Very nice and relaxing