Conscious Breathing To Relieve Stress

Conscious breathing is a powerful mechanism that helps to enliven our being and invite in subtle, healing energies. Being more conscious of the breath will allow you to cultivate a greater sense of inner presence. Leave this practice feeling deeply relaxed and with a new sense of breath.

Transcript

Welcome to another stress-fit meditation.

Research shows that the way we breathe has a powerful effect on how we deal with stress.

We can induce positive or negative emotions by changing the rhythm and depth of our breath.

Our bodies respond to what we do with our breath,

Just as our breath responds to what we do with our bodies.

It is a process many of us intuitively understand,

And yoga and meditation teachers have harnessed for centuries.

When you're in a calm state,

You spend more time inhaling deep breaths compared to when you're in a panic state.

Also,

The rhythm of your breath becomes faster and more erratic.

Breathing correctly means that our bodies are being supplied with the right amount of oxygen,

Replenishing our brain and other vital organs with essential nutrients.

Creating a daily practice of breath work will enhance not only your mind and body,

But your life.

A wise sage once said,

We need a sustainable world.

We need a sustainable life.

We need a sustainable home.

But most importantly,

We need a sustainable body.

In this practice,

You will become more conscious of your breath,

Being more mindful not only to take in deeper breaths,

But to also be more intensely present with your breath in the present moment.

It's very easy to lose focus of our breathing and lose our attention to the influx of thoughts.

Our aim for this practice is to stay with our breath,

One breath at a time.

Now is a good time to get comfortable in your position.

Ensure your spinal column is erect,

Maintaining a nice straight back.

Roll your shoulders back,

Expand your chest,

Place your hands on your knees,

And then gently close your eyes and mouth.

Let's begin by taking in some deep,

Conscious breaths.

Breathing in through the nose,

Gently releasing out through the nose,

In through the nose,

And out through the nose.

Push your abdominal region out with each inhalation,

And upon exhalation,

Gently relax your abdominal region.

Towards the end of your exhale,

Slowly pull your navel into your spine,

Ensuring you release every last bit of air from your body.

Breathing in through the nose,

Gently releasing out through the nose.

Focus more on your exhale now,

Releasing all the air out of your body to the point where your body will naturally take in a deep breath afterward.

Gently extending the exhalation,

Then pulling the navel back in,

Sucking your belly in,

And then releasing all the air out of your body.

And then taking in a nice,

Long,

Deep inhalation.

Your only focus is your breath.

Now start to add a slight pause at the top of your breath.

So when you take in a deep inhalation,

Hold your breath for a few moments,

Then slowly exhale,

Extending,

Releasing,

And relaxing.

Now extend your pause.

As you hold your breath,

I would like you to tune into your heartbeat.

Feel your heartbeat.

It may be subtle at first,

Perhaps too subtle for you to even detect,

But with time and practice and as you rest and calm your inner system,

You will gain the ability to feel your heartbeat throughout your entire body,

In your bloodstream,

In your brain,

Even in your feet.

Breathing in deeply by pushing the belly out,

Holding the breath,

Feeling the heartbeat,

Gently releasing the breath,

Extending the exhale,

And just continue this method of breathing for the next few moments.

Now let your breath go.

Allow your natural,

Harmonious breath to take over.

Breathing in through the nose,

Breathing out through the nose,

Breathing in through the nose,

And out through the nose.

Feel the consciousness of your breath,

And feel each breath flow in and out of your airways.

Notice the temperature of your breath on your upper lip as it flows in and out of your nostrils.

Observe the rise and fall of your abdominal region with each breath cycle.

Notice the rise and fall of your abdominal region with each breath cycle.

Notice the rise and fall of your abdominal region with each breath cycle.

Keep your attention on your belly.

Be mindful to take in deep,

Conscious breaths,

Pushing your belly out on the in-breath and gently relaxing your belly on the out-breath.

Feel the oxygen entering your body,

Nourishing your cells,

Revitalizing your organs,

And invigorating your senses.

Just be with each breath,

One breath at a time.

As you breathe out,

Allow your body to soften,

Relax,

And let go.

With each breath in,

Deepen your awareness with your body.

Feel the oxygen entering your body,

Nourishing your organs,

And invigorating your senses.

Now,

With each exhale,

Sigh out of your mouth,

Letting go of all the unwanted energy from your body.

Breathing in through the nose,

Breathing out through the mouth,

Breathing in through the nose,

And breathing out through the mouth.

Be mindful to control your breath through your diaphragm.

Allow your breathing to relax and soften and focus on your breathing coming from your diaphragm.

We want the breathing to be coming from your belly and not the chest.

And now,

Let your breath go again.

Allow your natural breath to take over,

Breathing in through the nose,

And breathing out through the nose.

Pay attention to the air that's coming in through the nostrils.

What does this sensation feel like?

For a few moments,

Focus all your attention on this sensation.

Now,

Follow the air as it goes deeper and deeper down your airways.

Tune into the expansion and relaxation of your lungs.

Draw in your breath a little deeper by pushing your belly out,

And gently relax.

Let go.

And be at one with your breath.

Feel the air travel back up your airways and out through your nostrils.

Notice the softening and letting go of the out-breath.

Just simply be with each breath.

Thoughts will start to subside as you focus more on your breathing.

So keep your attention on your upper lip.

Use the airflow in and out through this area.

Intensify your awareness and really focus on all the little sensations of the breath right outside your nostrils.

Feel the coolness enter your nostrils with each in-breath.

And feel the warmth leave your nostrils with each out-breath.

Allow your noticing to be effortless.

Feeling the sensations of your breath one breath at a time relaxing,

Rejuvenating,

And observing.

Be aware of how your body is feeling in this present moment.

Be mindful of any physical sensations that may arise with each breath.

How does your body feel on the in-breath?

Tune into the sensations of your body.

How does your body feel on the out-breath?

Paying attention to the sensations arising within your body.

If you are not breathing correctly,

Your body can be robbed of oxygen leading to a host of conditions.

Taking in deep breaths,

Now consciously take in longer and deeper breaths.

Your aim being to oxygenate every cell in your body.

Feel every cell in your body come alive with each breath.

Feel your ribcage expand with each in-going breath and slowly feel your body relax on the out-going breath.

Expanding,

Relaxing,

Relaxing,

Letting go.

Feel your body becoming more and more relaxed with each breath.

Count.

Breathe in.

Two.

Three.

Four.

Five.

Six.

Breathe out.

Two.

Three.

Four.

Five.

Six.

Seven.

Eight.

Nine.

Ten.

Eleven.

Twelve.

Thirteen.

Twelve.

Twelve.

Twelve.

Twelve.

Twelve.

Twelve.

Twelve.

Twelve.

Twelve.

設 Bueno.

Andua de Sub Torres.

Sleep well.

Advance your focus and steady702 left to create peace.

OK?

In,

Two,

Three,

Four,

Five,

Six,

Breathe out,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight,

Breathe in,

Two,

Three,

Four,

Five,

Six,

Breathe out,

Two,

Three,

Four,

Five,

Six,

Seven,

Eight,

Now let your breath go,

Just follow your natural breath for the next few moments.

You You You You And As we come to the end of our practice Try to see how long you can stay connected to your breath for the rest of your day Namaste

Reviews

After a very restless night, this was the most perfect start to my day - thank you 🙏 🧡

Excellent. Helped me relax enough to get back to sleep.

Very soothing. Could easily focus. Nicely guided. Thanks a lot.

I am grateful for your guidance with this breath practice. I am receiving great benefit. Thank you. Sending good wishes.

Really enjoy connecting with my breath

Thank you

Namaste 🙏🏼

Beautiful! Was feeling a bit nervous. This helpt to calm me down and be present❤️🙏

Many people believe that we can resurrect and I also believe in it, I try to do it every day. Meditate for 1 hour every morning so that I would be a better person and create a good place around me. Breathe to be aware of my breath and stay now. It is difficult because yesterday I failed again 😇 but today 😀 I saw that. Thanks to this, I can fight my stress🤫🤝 Thank you @Oska for what you did for me. I wish you all and your family a good day!

5 star meditation

Thank you Darek

So amazing! Just what I needed today! Thank you.

Nicely done, thank you for the breathe lesson. 🙏❤️

Perfect. I practice ujjayi breathing in yoga so can breathe quite deeply already. Loved this and Elliott’s voice which is always so calming to listen to. Thank you, Namaste 🙏🏼

Lovely and peaceful journey with my best tool to awareness and calm: My breath; always there!
Thank you🙏

Exceptional breathing guidance... so very grateful that spirit led me here.. namaste 🙏

Wonderful. Thank you.

Lovely thank you

One of my favorite sensations is feeling/becoming aware of my breath breathing my body without any effort from me.

Exactly the peace and calm I crave heading into a new year. Not only supportive of maintaining a sustainable body, but assisting in regenerating the whole system. Thank you.

Excellent breathing meditation, great for every day practice. Thank you Elliott🙏