Balanced Breathing Meditation

This simple Meditation techique will balance and calm your nervous sytem by equaling the duration and quality of your inhales and exhales. We begin with an effortless 2 second breath count, then slowly increase the length of each breath to a 5 second inhale and 5 second exhale, inducing the relaxation response, and slower thought wave frequencies.

Transcript

Welcome to a breath practice that can balance your nervous system,

Calm your body,

And relax your mind.

Let's get comfortable.

Sit up tall so your breath can flow freely or lie back against any support.

Gently through the nose,

Begin to inhale and exhale as you just observe and count the pace of your breath.

And keeping the lips closed and relaxed.

For this practice,

All of the breath will flow in and out of the nose in a balanced manner.

So we'll begin with a 2 count,

Moving up to a 3 count,

4 count,

And then a 5 count breath.

Keeping both the inhales and exhales equal in duration and quality.

Let's begin.

1.

In 2.

1.

Out 2.

1.

In 2.

1.

Out 2.

1.

In 3.

2.

1.

Out 3.

2.

1.

In 3.

2.

1.

Out 3.

2.

1.

In 4.

3.

2.

1.

Out 4.

3.

2.

1.

In 4.

3.

2.

1.

Out 4.

3.

2.

1.

In 4.

3.

2.

1.

Out 4.

3.

2.

1.

Now in 5.

4.

3.

2.

1.

Out 5.

4.

3.

2.

1.

In 5.

4.

3.

2.

1.

Out 5.

4.

3.

2.

1.

In 5.

4.

3.

2.

1.

Out 5.

4.

3.

2.

1.

In 5.

4.

3.

2.

1.

Out 5.

4.

3.

2.

1.

The face and eyes and jaw can remain very relaxed.

And now feel free to release any counting and simply feel for a really comfortable and somewhat balanced pace of your breath.

And whenever you're ready,

Allow now a deeper breath to fill you.

Open your lips and let it all go.

Let yourself settle back into your seat for your support,

Keeping your eyes soft and closed.

Just observe how you feel,

Hopefully calmer,

More balanced,

Relaxed,

And at ease.

Thank you for practicing.