Recovery Breathing

This breath session is perfect post workout or when you are getting ready for bed. It allows your nervous system to down-regulate, putting you in the parasympathetic state. Allow your mind to clear as you become deeply grounded to the present.

Note: This practice is best done laying down with your eyes closed. All breathing will be done through the nose.

Transcript

Today we're going to do a short recovery breast session.

This is best done lying on your back.

I like to do it right after a workout.

It really down regulates the nervous system and gets you into that parasympathetic state to kick start recovery.

It's also great to do before bed.

You just lie down,

Close your eyes,

Inhaling through the nose,

Exhaling through the nose.

Really trying to drive that breath deep into your belly.

Slowing your inhales and exhales.

Inhale for three,

Two,

One.

Exhale for seven,

Six,

Five,

Four,

Three,

Two,

One.

Inhale for three,

Two,

One.

Exhale for seven,

Six,

Five,

Four,

Three,

Two,

One.

Inhale for three,

Two,

One.

Exhale for seven,

Six,

Three,

Two,

One.

Inhale for three,

Two,

One.

Exhale for seven,

Six,

Two,

One.

Inhale for three,

Two,

One.

Slowly exhale for seven,

Six,

Five,

Four,

Three,

Two,

One.

Inhale for two,

One.

Exhale for five,

Four,

Three,

Two,

One.

Inhale for two,

One.

Exhale for three,

Two,

One.

Inhale and exhale.

Five,

Four,

Three,

Two,

One.

Inhale two,

One,

And exhale.

Three,

Two,

One.

Inhale two,

One,

And exhale.

Three,

Two,

One.

Inhale two,

One,

And exhale.

Three,

Two,

One.

Inhale two,

One,

And exhale.

Three,

Two,

One.

Inhale two,

One,

And exhale.

Three,

Two,

One.

Inhale and exhale.

Two,

One.

Inhale two,

One,

And exhale.

Two,

One.

Inhale two,

One,

And exhale.

Three,

Two,

One.

Inhale and exhale.

Three,

Two,

One.

Inhale two,

One,

And exhale.

Three,

Two,

One.

You can open your eyes whenever you'd like.

If that was stressful to you,

Try taking it down to inhaling for three,

Exhaling for six.

The key is to just double your exhales to your inhales.

When you do that,

You really start slowing down your heart rate and really start telling your brain that everything's okay in your body and it can start to relax.

I hope you like this breath work.

See you soon.

Reviews

I use this frequently.

Taylor, your guided breath work is the best I have meditated to on Insight Timer. I like the way you stay with me all the way through the complete meditation. Thank you very much 🙏

Great way to unwind before bedtime 🛌 😴

Perfect, straight to the point of focusing on breathing. The nervous system doesn’t need any other input while trying to calm down. Thank you!

Really looking forword to doing the rest. Great daily practice for stress related issues.
Thank you so much.

Simple and straightforward. Very helpful. Thank you Taylor.

Just did this post-workout... Excellent!!

Great breathing exercise to start my work week!

Looking forward to trying this after my next workout.

Bookmarked! This great, but simple breathwork took me right out of a moment of huge panic, sadness, crying & sobbing and I really feel soothed & a lot more relaxed! Thank you so much!!! 👍👍👍

👍🏽nice thanks 🙏🏾

I’ve known meditating breathing is calming but never knew how until your explanation!

Excellent breathing exercise! Will work great for anxiety too. Thank you!

Very helpful! Thanks

I've started to do this after every workout to help bring my heart rate down quickly. Truly helps!