Calming The Mind Chatter

We all are prone to getting stuck in negative thought loops. Maybe it's about a recurring irrational fear. Maybe it's self-doubt. Whatever your personal mental challenge may be this breathing exercise is a quick and effective way to soothe the nervous system and get you out of your head!

Transcript

We can all get stuck in our heads sometime and get caught in that trap of Endless and negative mind chatter. Today, I want to share a breathing exercise with You that helps you let that go. This breathing exercise calms your entire Nervous system and helps you put that mind chatter back into a more peaceful Balance. For this breathing exercise, We will be breathing in through the nose And we will be exhaling through pursed lips. So, We'll press the lips together Almost like a duck you could think in. Press the air out through pursed lips. The first round, We're gonna go for about 90 seconds doing that breath. Breathing in through the nose for four, Exhaling Through pursed lips for four. I'll give you instructions on subsequent rounds After round one is over. After we've done that for 90 seconds, We are Going to take a normal breath in, A normal breath out, And then we're gonna Hold the breath out for 30 seconds if you are able. Like with any breathing Exercise, If you find that you can't hold your breath out for 30 seconds, That is Not a problem. Just take a breath in and catch back up with us. Let's go ahead and Get comfortable for this. I do recommend sitting up nice and upright. Maybe take An inhale as you shrug the shoulders up towards the ears and then exhale. Sigh The breath out as you release the shoulders down the back and a little Closer together behind your heart. Let's go ahead and begin. 90 seconds. Breathing In for four through the nose. One, Two, Three, Four. Exhale through pursed lips for Four. One, Two, Three, Four. Breathing in through the nose for four. One, Two, Three, Four. Purse the lips and exhale for four. One, Two, Three, Four. Breathe in nose for One, Two, Three, Four. Exhale pursed lips for one, Two, Three, Four. Inhale for one, Two, Three, Four. Exhale pursed lips for four. One, Two, Three, Four. Inhale one, Two, Three, Four. Purse lips. Exhale one, Two, Three, Four. Inhale one, Two, Three, Four. Exhale pursed lips One, Two, Three, Four. Continuing on. Inhale one, Two, Three, Four. Exhale one, Two, Three, Four. Almost there. Inhale one, Two, Three, Four. Exhale one, Two, Three, Four. Final round. Inhale One, Two, Three, Four. Exhale one, Two, Three, Four. Go ahead and inhale normally through the Nose. Exhale through pursed lips, All of the air out, Emptying the lungs. Let's hold the breath out For 30 seconds. Taking a moment to observe how it feels to be in this spaciousness. Not holding On to the breath, But leaving it empty, Leaving the lungs empty, The body emptied out. What does It feel like in that pause between the inhale and the exhale? We just have five more seconds. Four, Three, Two, One. Breathe in all the way to the top through the nose. I'm going to hold the breath in For 15 seconds. Notice what it feels like to take that fresh breath into you after you've really Created some spaciousness. Three, Two, One. Go ahead and exhale. And then take some normal breaths as we Prepare for round two. On round two, We're going to focus more on the exhale. So our inhales will Continue to be through the nose for a count of four. And then we will exhale through pursed lips Again, But this time for a count of eight. So our exhale will be twice as long as our inhale. After We've done 90 seconds of that, We will go into a 45 second breath holdout with the lungs empty. Again, Listening to your body. If that's too long, Take a breath in and catch back up with us. I invite You now to empty all the air from your lungs and let's begin. Inhale, Nose for four. One, Two, Three, Four. Purse your lips. Exhale through pursed lips for eight. One, Two, Three, Four, Five, Six, Seven, Eight. Inhale, Nose for four. One, Two, Three, Four. Purse your lips and exhale through those pursed lips For eight. One, Two, Three, Four, Five, Six, Seven, Eight. Inhale, Nose for one, Two, Three, Four. Purse Lips, Exhale eight. One, Two, Three, Four, Five, Six, Seven, Eight. Continuing. Inhale for one, Two, Three, Four. Exhale Eight. One, Two, Three, Four, Five, Six, Seven, Eight. Inhale, Nose for one, Two, Three, Four. Purse lips, Exhale Eight. One, Two, Three, Four, Five, Six, Seven, Eight. Inhale, Nose for four. One, Two, Three, Four. Purse lips, Exhale Eight. One, Two, Three, Four, Five, Six, Seven, Eight. And then one more. Inhale, Nose for four. One, Two, Three, Four. Purse lips, Exhale eight. One, Two, Three, Four, Five, Six, Seven, Eight. This time, Go ahead and hold all the air out of your lungs. We're Going to go for 45 seconds total. Noticing that for many of us, It may be easier to hold the breath out and retain the breath out after We've done that initial breathing exercise. Notice where you've created spaciousness in your mind. Notice if the thoughts are Starting to move away from whatever they have been fixated on to more focused on your breathing. And in that focus on your breathing, If it has helped to Calm your nerves as we're almost there, Five, Four, Three, Two, One. Deep breath in through the nose all the way to the top. Hold for 15. While you're Holding, Notice what it feels like to have that new fresh activating breath, Oxygen, Energy after you've emptied it all out. And then go ahead and Exhale. Beautiful. Normal breaths as we prepare for round three. On round three, We will inhale nose for four, Exhale through purse lips for eight. We'll do that for About 90 seconds. And then we are going to go for a 75, Sorry, Let me change that. 60 second, We'll go for a 60 second breath hold out. Again, Listen to your body. If that's too long, Breathe in and catch back up with us. But you may be surprised that it actually is easier than you think to do it. Go ahead and empty all the air from Your lungs and let's begin round three. Inhale nose for four, One, Two, Three, Four. Purse lips exhale eight, One, Two, Three, Four, Five, Six, Seven, Eight. Inhale nose for four, One, Two, Three, Four. Purse lips exhale eight, One, Two, Three, Four, Five, Six, Seven, Eight. Inhale nose for one, Two, Three, Four. Purse lips exhale eight, One, Two, Three, Four, Five, Six, Seven, Eight. Inhale nose for four, One, Two, Three, Four. Exhale eight, One, Two, Three, Four, Five, Six, Seven, Eight. Inhale nose for four, One, Two, Three, Four. Exhale eight, One, Two, Three, Four, Five, Six, Seven, Eight. Inhale nose for four, One, Two, Three, Four. Exhale eight, One, Two, Three, Four, Five, Six, Seven, Eight. Inhale nose for four, One, Two, Three, Four. Exhale eight, One, Two, Three, Four, Five, Six, Seven, Eight. Inhale nose for four, One, Two, Three, Four. Exhale eight, One, Two, Three, Four, Five, Six, Seven, Eight. Inhale nose for four, One, Two, Three, Four. Exhale eight, One, Two, Three, Four, Five, Six, Seven, Eight. Inhale nose for four, One, Two, Three, Four. Exhale eight, One, Two, Three, Four, Five, Six, Seven, Eight. Inhale nose for four, One, Two, Three, Four. Exhale eight, One, Two, Three, Four, Five, Six, Seven Four. Final exhale eight, One, Two, Three, Four, Five, Six, Seven, Eight. Go ahead and Hold the breath out. We're going to go for a minute. Once again, Observing what does The pause between exhale and inhale feel like to you. Anytime we breathe in, The inhale is An activating energy, But breathing out is a calming, Grounding energy. Simply observe The sensations between the activating inhale and the calming exhale. Well over halfway to a minute. Again, Noticing in your mind's eye, That subtle level of awareness. Do you pick up on color, Colors, Words, Sensations? As we just have five more seconds, Four, Three, Two, One. Beautiful. Take a full breath into the top. Hold the breath at the top for just 15 seconds. Notice how the lungs feel after taking in that full breath, Especially after you've created spaciousness, And then go ahead and exhale. I want to thank you for joining me in this mind chatter, Calming breathing exercise. This technique Is very effective for pulling us out of our minds when they spin out with negative thoughts, And really helping us to go into a more calm state of being, So that we can Not just think with our heads, But also feel the energy of our hearts And our intuition that comes from beyond our intellect.