Parasympathetic Breathing Meditation

This is a slow breathing meditation. To slow your breath enough to bring you into your parasympathetic nervous system whilst remaining conscious. Application of the prana bandas is encouraged on the breath holds.

This meditation is perfect for when you first wake up and before you go to sleep. Also at any point during the day if you feel stressed or anxious.

Transcript

This is a parasympathetic breathing meditation. All breathing will be done through the nose. We will be holding on the inhale for 20 seconds and on the exhale for 10 seconds. There will be 8 seconds between each hold to completely exhale or inhale. During the breath hold, Application of the bandhas can be applied if you wish. Let's begin. Sit straight and upright. Take long and slow breaths. Relax your mind. Let go of the control of your thoughts and focus on your breath. Fully exhale then without pausing completely inhale. Hold. 5 seconds till the exhale. Slowly exhale. Completely empty the lungs. Hold. Inhale. Hold. 5 seconds till the exhale. Slowly exhale. 3, 2, 1, Hold. 3, 2, 1, Inhale. Hold. 3, 2, 1, Exhale. Hold. 3, 2, 1, Inhale. Hold. Exhale. Hold. 3, 2, 1, Hold. Exhale. Hold. Inhale. Hold. Exhale. Hold. Inhale. Hold. Exhale. Hold. Breathe in. Hold. Exhale. Hold. Breathe in. Hold. Exhale. Hold. Breathe in. Hold. We're halfway through. Exhale. Hold. Breathe in. Hold. Exhale. Hold. Breathe in. Hold. Exhale. Hold. Breathe in. Hold. Exhale. Hold. Breathe in. Hold. Exhale. Hold. Breathe in. Hold. Exhale. Hold. Breathe in. Hold. Three breaths left. Exhale. Hold. Breathe in. Hold. Exhale. Hold. Breathe in. Hold. Exhale. Hold. Breathe in. Hold. Slowly exhale. Hold. Hold. Exhale. Hold. Exhale. Hold. Exhale.

Reviews

Thanks Sam! 🖖🏼♥️

Excellent! Very simple and yes it very much does what it says it does, deeply restful afterwards. 🙏

Really great breath work session! Best I’ve done on this app so far.

Thank you for sharing this breathing experience. It was challenging for me and a couple of times I had to cheat and then come back to it. The meditative state it brought me into was wonderful and I stayed in “being mode” for a long while after. I will practice this one again and again. Thank you 🙏

Very mentally challenging. The halfway point messed with me. Coming back to this breath work. Thank you.