Quick Breathwork for Stress Relief | 3-6-9 Breathing

This guided 3-6-9 breathing practice is designed to quickly calm the nervous system and ease stress and anxiety. By slowing and extending the breath, the body naturally begins to relax while the mind becomes more clear and steady. A simple and effective breathwork practice you can return to anytime you need grounding, calm, and emotional balance.

Transcript

Welcome to the guided practice for the 3-6-9. This will be his. Inhaling for a count of six. Holding the breath at the top of the inhale for three. Exhaling for a count of nine. And then holding at the bottom of the exhale for a count of three. I like to recommend because it's a long exhalation which is where we really are triggering that relaxation and that calm. Is exhale to the count of six through the nose. And then 7, 8, 9, Pierce the lips, Let 7, 8, 9 come through the mouth. And how low a student knows. So come into your seat. Get comfortable. Once again, Check in with that rising quality of the spine and a relaxed feeling throughout the body. Making sure the neck is relaxed and the shoulders are relaxed. So let's start, Let's empty out with the exhale. Empty out, Empty, Empty. And then breathing. Inhale. 5, 6, Hold. Exhale. 4, 5, 6, 7, 8. Nine. Hold. Inhale, One. Five, Six, Hold, One, Two. Breathe out. Five, Six, Seven, Eight. 9. Hold Inhale. Hold. Exhale. Hold. Inhale. Old. Exhale. And hold, And do a few rounds on your own. Remember to exhale. Up to six through the nose. Seven, Eight, Nine through the mouth. I'm doing two more. Thank you. Let's do one more altogether, So wherever you're at. Come to the bottom of the exhale, Empty out, And do one more final round all together. And inhale. Five, Six. Three. Exhale. Five, Six, Seven, Eight. Nine. Three, And relax. And just breathe normally. Connect to that slow, Deep, Smooth, Quiet, And soft breath. Check back in with your body. Just take this nice calm feeling with you the rest of the day.