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.

Challenging towards the end and I found I needed to cough and swallow a lot (is this OK?) however, excellent! Will re-visit. Thank you Sam.

Doing the exhale holds challenging but overall relaxing.

Difficult well worth it

Awesome! Challenging! Cleansing! Blissful 😇 Grateful 🙏

Exactly what I needed. Straight to the point, and direct. Guided breathing all the way through. Effective.

Excellent! I got half way through and rested and rejoined. I feel centered and calm. Thank you

This was incredible
There’s a silence and a stillness in my brain I’ve never experienced before this 🤍🤍🤍

I enjoyed the challenge! Is it normal to feel like you're suffocating in those long holds? I had take breaths in-between a fair bit. Is there a way to increase the breath capacity?

Great. Slightly different take on box breathing. Well structured and supported.

It took me a few attempts to see the track through. But, I can now reach the end. What a gift. Thank you so much.

Lovely and calm, my first attempt at breath work. I thank you so much 🙏💫

My favourite one yet! Thank you bro! ❤️

Hard if you are a begginer but a beautiful moment to learn and to challenge yourself

This was my first time doing this type of breathing mediation and it won't be the last. It has set me up for the day and made me feel very calm and relaxed. The teacher was very clear with the instructions on how to exercise this method. I highly recommend this breathing mediation. Thank you Sam will definitely be repeating this method and adding it in to my daily rituals 💫