Hello and welcome to this relaxation technique for calming down quickly.
To begin,
Get into a comfy position.
Allow the body to settle and take a deep breath in and a long breath out.
Allow the breath then to settle and let the eyes comfortably close and just become aware of the body.
Become aware in particular of the breath.
Notice the rhythm of your breath in and out.
Make sure you're breathing only through the nose,
In through the nose,
And out through the nose.
Now we'll adjust the breathing pattern in a moment to five seven eight.
This is where you breathe in for the count of five,
Hold for seven,
And breathe out for eight.
I'll count you through the first few cycles.
So,
Ready?
Breathe in two three four five,
Hold two three four five six seven,
Breathe out two three four five six seven eight.
Well done.
Let's do another.
Ready?
Breathe in,
Hold,
Breathe out.
Good.
Now,
Have a go at some five seven eight breaths yourself.
It's fine to speed up or slow down the count of it to keep the breathing comfortable.
Just keep the five seven eight ratio.
So,
Have a go at some five seven eight breaths on your own now.
Well done.
Now open your eyes and bring yourself back into the space you're in.
This relaxation technique can be very effective in calming down quickly if you feel stressed or agitated and the more you practice it the more powerful it can be.
I hope you found this useful.
Thanks for listening.
