Reduce Anxiety In 3 Simple Breaths

Reduce and control your anxiety using 3 deep breaths. This extremely effective technique is one that I use with my private clients to help them overcome stress, anxiety, fear and panic attacks.

By training your mind to activate great feelings on command, you can eliminate the anxious feelings and replace them immediately whenever you wish.

Enjoy, and be sure to send me some feedback - so I may learn, improve and give an even better experience wherever possible.

Transcript

You can go ahead now and close your eyes.

Just close your eyes down and begin breathing deeply and slowly.

And before you let go completely and go into a deeper hypnotic rest,

Just let yourself listen carefully to everything I say to you.

It's going to happen automatically so you don't need to think about that now.

And you'll need no conscious control over what happens.

Those muscles in and around your eyes can just be allowed to relax all by themselves as you continue breathing easily and freely.

Without thinking about it,

Allowing that relaxation to spread throughout your entire body.

And you'll soon enter a deeper,

Peaceful,

Relaxed sort of situation without any effort.

There is nothing important for your conscious mind to do right now.

Absolutely nothing whatsoever to do,

Except to relax.

There is nothing important except the activities of your subconscious mind,

Your inner mind.

And that can be just as automatic as dreaming.

And you know how easily you can forget those dreams when you awaken.

Because you're already drifting into a more relaxed state without noticing it.

You've already altered your rate of breathing.

You're now breathing much more easily,

Calmly.

And yet you'd not thought about that breathing,

Except at the beginning.

And now you can really enjoy relaxing more and more.

And your subconscious mind will listen to each word I say.

And it keeps becoming less important for you to consciously listen to my voice.

Your subconscious can hear even if I whisper.

You're continuing to drift into a more detached state as you examine privately in your own mind secrets,

Feelings,

Sensations,

Behaviors you didn't know you had,

While at the same time letting go completely.

Your own mind is beginning to solve any problems at your own pace,

Just as rapidly as it feels you are ready.

Continue becoming more relaxed and comfortable as you remain right there with your eyes comfortably closed,

Experiencing that deeper sense of comfort because you don't have to move or talk or let anything at all bother you.

This is your own time.

Your own inner mind can respond automatically to the words that I speak to you.

And you'll be pleasantly surprised with your continuous progress,

Because you're getting much closer now to a deeper hypnotic rest.

Perhaps you're beginning to realize that you don't care whether or not you're going into this deep relaxation,

As being in this calm comfortable state enables you to experience the comfort of a relaxation anyway.

A most enjoyable pleasant calm immersing experience.

So it seems natural to include this relaxation in your future because you enjoy these sensations.

Comfort,

Calmness,

All sensations that come automatically from this experience.

You're now learning something about yourself,

Developing your own techniques of change.

Perhaps without even knowing you're developing them,

You can have them as a surprise sooner or later.

As you now begin to learn how to control anxiety,

And as a result of this technique you'll learn how to control any anxiety and remain in control at all times,

Allowing yourself to feel happier,

Much more confident now that you remain in control.

What I'd like you to do right now is to use your imagination.

And it doesn't matter if you're a more logical thinker,

Just try to use that imagination to imagine a scene in your mind.

I'd like you to attempt to visualize,

To imagine,

Or even just to get a sense of yourself being at a wonderful place.

Imagine a most relaxing place where there's no anxiety whatsoever.

This can be a place that you've been to before.

If you can't think of a place that you've been to before,

You can go ahead right now and create a place in your mind.

It can be a fantasy place or a real place.

Just imagine that place now.

Visualize it.

Imagine it.

Get a sense of this place.

Maybe it would be a holiday destination.

Maybe it's a room in your house that you feel really comfortable in.

Perhaps you can see it really clearly in your mind.

Maybe you can't.

If you can't imagine it,

Just think about it.

Think about a place that's free from tension.

Think about a place that's free from stress,

Free from any anxiety.

Just think about it now and the same purpose is being served.

You can even surround yourself with objects or activities that you find extremely enjoyable.

No stress whatsoever.

Take a few moments and create this place in your mind.

Create this scene in your mind.

Allow your mind to create this scene right now and as soon as you have this scene in your mind,

Hold on to that scene.

Explore that scene.

Look deeper into that place.

Visualize the place.

Imagine the place.

Have a look around.

See it clearly in your mind.

Imagine it.

Remember it.

Put yourself there.

Really begin to feel that you're in this wonderful place right now and say to yourself,

What a wonderful place this is.

And notice how you feel.

So now,

While you're in this comfortable place,

I'd like you to take three long slow deep breaths and as you exhale each one just allow yourself to breathe out any tension or stress and as you inhale,

Breathe in relaxation and on that third deep breath just allow yourself to soak up all the fantastic feelings of being in this special place right now.

Each time you inhale,

Imagine breathing in the sensations of calmness,

Comfort,

The excitement perhaps of being in this wonderful place,

This dream destination.

Just realizing that you're in a place right now where nothing affects you.

There is no anxiety,

No stress and no tension.

Nothing but amazing feelings of calmness,

Comfort,

Security.

So commit this place to memory.

I want you to commit your place to memory,

Every detail.

Have a look around.

See what you can see.

Hear what you can hear.

All the sounds around you.

Are you indoors or outdoors?

How hot or cold is the weather?

Is it spring,

Summer,

Autumn or winter?

Is it morning,

Afternoon or evening?

Notice everything about your special place right now because in the future,

Anytime you find yourself confronted by what used to be an anxiety-provoking situation or any kind of stress or nerves whatsoever,

What you'll need to do is to take those three deep breaths to instantly allow yourself to remember these feelings that you're feeling right now.

Bringing your mind back to this wonderful dream destination.

Anxiety-free,

Stress-free,

Tension-free,

Full of calmness,

Comfort and relaxation.

Those three deep breaths allowing you to remember all the feelings that you're feeling right now in this amazing place.

These feelings and this calmness that you've created for yourself.

So let's go ahead and try this technique.

Let's try it now to ensure you understand the concept.

Right now,

I'd like you to think of something or a situation or a time.

Something that may have happened to you.

A situation that may have caused you some anxiety in the past or perhaps it was the lead-up to a situation.

Maybe you'd had an argument with someone.

Maybe your views conflicted.

Maybe you're just feeling nervous about something that's about to happen.

Something you're not sure that will happen but you're feeling nervous anyway.

Whatever the situation is,

Wherever you are,

Whatever you're doing,

It's up to you.

But I want you to imagine that situation right now.

Imagine it as clearly as you can.

You're back there in that situation right now.

And as soon as you have that situation to mind and start to feel some anxiety,

Some stress,

Some pressure,

Some nervousness,

You know the feelings.

Hold on to them for just a few seconds.

That's good.

So now take your three long slow deep breaths.

Three long slow deep breaths.

Inhaling calm positive thoughts.

Exhaling any negativity,

Stress or tension.

Blowing it away.

Breathing in positivity,

Filling up your lungs.

Allowing yourself to engage with the wonderful feelings of coming straight back to your special place on that third deep breath.

Just breathe in all the sensations of being at that special place.

Remembering that place.

Your magical destination.

Feeling the feelings of being right back there,

Completely anxiety free.

Letting go of any stress,

Any pressure,

Any nerves,

Any tension.

Breathing in calmness,

Comfort and relaxation.

And it feels great,

Doesn't it?

Put yourself right back there in your dream destination and hold on to the good feelings.

Allow that calmness to flow up and down your body every single inch,

Replacing any tension,

Any anxiety that you may have been holding on to.

Let it go.

Three deep breaths was all that it took.

To start your whole body and mind feeling great again.

Soaking in all that calmness and that relaxation.

Three deep breaths.

So let's go through this exercise one more time to prove to yourself that you can now control anxiety levels.

So once again right now I'd like you to think of something or a situation that may have happened that caused you quite a lot of anxiety in the past.

Create that situation in your mind right now.

See that situation.

Remember that situation.

Notice where you are,

What you're doing.

Fill in all the details.

If it was the same situation you just thought about,

Then I want you to intensify the feelings of that situation only to a point where you can stand them.

To allow yourself to experience the tension,

The stress,

As you would normally associate with that anxiety provoking event much more than you did just before.

And when you're there in that situation remembering it,

Imagining it,

Reliving it.

When you've begun to associate with the anxiety,

The nerves,

The stress,

The tension,

The pressure.

Hold on for just a few seconds.

You're doing really well.

So now it's time to take those three long slow deep breaths to let that negativity just flow away from you like opening a tap,

Letting all the negative just pour out.

As you breathe in positive thoughts replacing all the tension that was there and allowing your mind to come straight back to your special place.

Really immerse yourself in this wonderful place now to allow yourself to relax completely mentally physically relaxed.

Allowing all the positive thoughts to flow back into you.

Breathing in all the great feelings of being in your dream destination,

The inner strength,

The self-belief,

The relaxation flowing over and through you once again holding on to the feelings of being in this dream destination.

Anxiety free,

Stress free.

Hold on to these feelings.

Let this relaxation and calmness flow up and down your entire body.

Allow your entire body just to feel fantastic every single inch from the very top of your head all the way down to the tips of your toes feeling wonderfully good again.

Now you've begun to learn a very powerful technique to allow you to control your anxiety levels and the more you practice this technique daily the more powerful those effects will become and each time you practice you'll find it much easier to relax into a state of controlled calmness.

So it's time to allow these suggestions and this technique to lodge itself deep down inside your subconscious mind to remind you at every instance you have a new technique to control anxiety levels which will allow you to feel more calm and more confident in everyday situations.

And now as you continue to relax thinking about your wonderful place in your own time you can just allow your eyes to open and reorient yourself to the room around you.

Allow your eyes to open wide awake.

Take a nice long slow deep breath if you want.

Maybe have a stretch.

Welcome back.

Reviews

Lovely, I went to my place so easily after being anxious, thankyou

Very effective method. I felt extremely relaxed when I was done.

Great meditation, and I really helps me go to sleep as well! Thank you Richard!

Loved this meditation. It certainly calmed my anxiety and left me with a feeling of peace and relaxation.😊

Loved the technique! In my own experience while doing it and listening to your guidance I felt a bit rushed by your pacing the words or from one sentence to another. That’s my only suggestion, otherwise it is an amazing way to bring you back to a state of calm and relaxation. I would play some background binary beats and use your 3 step breathing technique at my own pace. Thank you! 🙏🏻

Relaxing and helpful

Much more powerful feelings than I was expecting. I will use this technique. Thankyou.

It was great, need to try in a real life situation.

🙏🙏🙇🙇
The best meditation I've come across is a while. Thank you 🍃

This was a wonderfull experience .brought tears to my eyes .i will do this whene ever i feel stressed .thank you

This was amazing, so powerful and absolutely what I needed after a stressful situation. I will use these lessons over and over. Thank you!!

Great visualization, really helped for anxieties I'm facing and that are upon me.

Love this. Role playing and practicing the technique was extremely helpful. I'm looking forward to applying this technique everyday, most likely multiple times a day.

Awesome! Thank you.

Thank you, I relaxed so fast in a different way