Guided Breathing Break 5 Min Total Time

05:13

05:13

Guided Breathing Break 5 Min Total Time

by Samantha Bijok

Rated

4.3

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

317

A quick and easy breathing break to instantly shift your stress or just to re-center and reclaim your focus. Includes brief elements of mindfulness & gratitude. Please never strain the breath. If the counting is too quick for you try counting at a speed that is easy for you. Photo by karina zhukovskaya

Breathing Relaxation Stress Focus Mindfulness Gratitude Alignment Awareness Calm Spine Alignment Box Breathing Shoulder Relaxation Body Awareness Sound Awareness Breathing Awareness Calm Nervous System

Meet your Teacher

Sydney NSW, Australia

Meet your Teacher

Sydney NSW, Australia

Transcript

Okay, We're just going to take a moment, Wherever you are, To sit up nice and tall. Really lengthen up through the spine. Roll your shoulders back a little. Lift the chest. Draw your chin slightly back towards the back of the throat. So the whole spine is really long. And just notice how you feel in this nice upright position. Take a breath in the nose. Long breath out the mouth. Letting go of whatever's stressing you right now. Breathe in again. Long breath out. Relax everything. Now staying in this nice tall seated position. Just listen to maybe three or four different sounds around you. Try not to identify with them. Just notice there's a sound, And there's another sound, And another. And just notice your bottom on the chair and the clothing touching your skin. And then you're going to simply breathe in two, Three, Four. Out two, Three, Four. In two, Three, Four. Out two, Three, Four. In two, Three, Four. Out two, Three, Four. In two, Three, Four. Out two, Three, Four. In two, Three, Four. Out two, Three, Four. Stop counting. Just observe how you feel. And I'm just going to add a pause after the inhale and after the exhale. Okay, Yeah, So we'll begin breathing in two, Three, Four. Hold two, Three, Four. Out two, Three, Four. Hold two, Three, Four. In two, Three, Four. Hold two, Three, Four. Out two, Three, Four. Hold two, Three, Four. In two, Three, Four. Hold two, Three, Four. Out two, Three, Four. Hold two, Three, Four. In two, Three, Four. Hold two, Three, Four. Out two, Three, Four. In two, Three, Four. Hold two, Three, Four. Out two, Three, Four. Hold two, Three, Four. In two, Three, Four. Hold two, Three, Four. Out two, Three, Four. Hold two, Three, Four. Now we're just going to observe the natural rhythm of breath. Notice any sensations of calmness within the mind or the body. And just thank yourself for taking this quick moment to be present, To calm your nervous system, And to just do something of quality for yourself. Again, Big breath in through the nose. Release everything else. Another breath in. Hold a bit. Long breath out. And just thinking of one thing that you're really grateful for at this particular moment. And gratitude for how this quick little practice can really create a shift. Return to whatever it is that you're doing right now. And I look forward to sharing another breathing technique with you very soon. Take care. Have a wonderful evening, Morning, Or night, Or day.