Hello,
My friend,
And welcome.
This guided breath work is intended to ease the symptoms of anxiety.
So in a few moments,
I'll guide you through some breathing techniques,
And some of it will involve breath retention.
Given the intention behind this offering is to ease anxiety,
I encourage you to at any time notice if any of these breathing techniques tend to heighten any feelings of anxiety to please let them pass.
So whenever you're ready,
Take a few moments to get comfortable,
Whether that be laying down or finding your way to a comfortable seat.
You might find it soothing to light a candle or incense.
Create a very peaceful setting for your meditation practice.
When you feel settled,
I invite you to close your eyes.
Or if you'd prefer,
Keep your eyes open,
But soften your gaze.
Take a couple of deep cleansing breaths in through your nose and out of your mouth.
Take a few cycles of this cleansing breath.
And if you'd like,
I invite you to hold the breath in at the top for just a moment before releasing it.
And on your next round of breath,
Take a full inhale.
Pause at the top.
Let the air flow.
And take in another sip of air before releasing it all through the mouth.
Now let your breath return to a natural and easeful flow.
I encourage you to allow your breath to flow in and out of your nose.
However,
If it's more comfortable to breathe through your mouth,
Then please feel free.
I'll be guiding a breath that is often referred to as box breathing or four-part breath,
In which we will inhale for a count of four.
We'll hold the breath for a count of four.
Exhale for a count of four and then hold out for a count of four.
Again,
If at any time this breath work has any kind of effect that is anything other than pleasant or calming,
I encourage you to let it pass.
But if you're ready,
We'll begin with an inhale for one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Exhale for three,
Two,
One.
Hold four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four.
One,
Hold four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Exhale four,
Three,
Two,
One.
Hold four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Exhale four,
Three,
Two,
One.
Hold four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four.
Hold,
One,
Two,
Three,
Four.
Exhale,
Four,
Three,
Two,
One.
Hold,
Four,
Three,
Two,
One.
Inhale one,
Last round,
Four.
Hold,
One,
Two,
Three,
Four.
Exhale,
Four,
Three,
Two,
One.
Hold,
Four,
Three,
Two,
One.
Inhale,
And let it go.
And pause with the effects of that breath for a few moments.
It is believed that when we hold full and hold empty that we actually strengthen our capacity for deeper breath.
And if we can train ourselves to breathe deeply and with ease,
It reduces the amount of stress response in our body.
I'll offer this practice again,
But this time I'll offer the inhale for a count of four.
Hold at the top for four,
And then exhale for six,
And hold empty for six.
When you're ready,
Take a deep breath in,
Sigh it out.
Inhale one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Exhale six,
Five,
Four,
Three,
Two,
One.
Hold six,
Five,
Four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Exhale six,
Five,
Four,
Three,
Two,
One.
Hold six,
Five,
Four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Exhale six,
Five,
Four,
Three,
Two,
One.
Hold six,
Five,
Four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Exhale six,
Five,
Four,
Three,
Two,
One.
Hold six,
Five,
Four,
Three,
Two,
One.
Inhale one,
Two,
Three,
Four.
Hold one,
Two,
Three,
Four.
Exhale six,
Five,
Four,
Three,
Two,
One.
Hold six,
Five,
Four,
Three,
Two,
One.
Inhale last time,
Three,
Four.
Hold one,
Two,
Three,
Four.
Exhale six,
Five,
Four,
Three,
Two,
One.
Hold six,
Five,
Four,
Three,
Two,
One.
Inhale.
Let it go.
Beautiful.
Bask in this sweet energy that you've created with your breath.
Please keep in mind that you have the power to change your state whenever you need,
The power of the breath.
Be well,
My friend.
