Breathing exercises, calming meditations

Enjoy deep relaxation and increase lung capacity with this ten minute version of the 4-7-8 breathing technique. The breaths gradually slow and extend to an ideal calming pace. 4-7-8 rhythmic breathing is a core part of many meditation and yoga practices as it promotes relaxation and can also be used to help you fall asleep in a shorter period of time. The goal is to calm your sympathetic nervous system, which controls the fight-or-flight response. NOTE: In this video, the 4-7-8 counting does not follow seconds (the pace is purposefully slower). There are other versions of the 4-7-8 exercise on this channel that have a faster breathing pace and versions that have a slower breathing pace. You should try them all to learn what works best for you. If you tend to be a shallow breather, it’s common to feel a little lightheaded when you start taking deeper breaths. This sensation will pass as your body becomes accustomed to a greater flow of oxygen. You can always take a short break and resume the exercise once you feel normal. It is not necessary that your timing perfectly matches the video example. You can take shorter or longer breaths as long as you maintain the ratio - Inhale 4, Hold 7, Exhale 8. Also, try to keep your expectations realistic. Some days will be easier than others, but the more often you practice, the more effective the exercise becomes. // STRUGGLING TO TAKE A DEEP BREATH? If you are having difficulty taking a deep enough breath to complete the 4-7-8 exercise, you may wish to begin with a simple video that teaches proper abdominal breathing. https://youtu.be/ApAsKd4hYiw // GUIDED HANDS-ON MEDITATIONS If you would like to try meditation, I encourage you to try the Hands-On Meditation technique. It's easier than traditional meditation. https://www.youtube.com/playlist?list=PLzK1U3HzIGbgtuKVCRmXgOV8U1RzC_xcC // SOCIAL • Instagram https://www.instagram.com/HandsOnMeditation #HandsOnMeditation WANT TO HELP SUPPORT THE CHANNEL? ✋ Join our Inner Circle. As a member, you'll enjoy perks like our evolving loyalty badges and the chance to help choose the content and themes for our future videos. Click the Join button or link to learn more and thank you for being part of our community! https://www.youtube.com/channel/UCbQ44rCuJDlezDk9GmO0r7g/join ☕ Please, buy me a coffee https://www.buymeacoffee.com/HandsOnMeditate ________________________ I hope you enjoy this approach to anxiety and stress relief. Please leave a comment about how it's working for you. Also, please subscribe to stay updated with my newest videos and resources. I'll be posting additional exercises soon. Warm Regards, Peter Voice-over: Matthew Hall © 2023 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com

😮‍💨 Exhausted or overwhelmed lately? Explore how 1:1 breath coaching can help you feel clear, calm, and energised fast → https://ra.takeadeepbreath.co.uk/one-to-one-coaching Free Resources: 🔥 Try our 7-Day Breathwork Reset Course (usually $97) FREE for a limited time → https://ra.takeadeepbreath.co.uk/burnoutreset 🎁 Download our Free MP3 Soothing Breath Bundle here, to use anytime, anywhere → https://ra.takeadeepbreath.co.uk/mp3 Disclaimer & Safety Notice This content is for general educational and entertainment purposes only. It is not medical advice. Do not practise if you are pregnant, under 18, have epilepsy, heart or lung conditions, mental health disorders, or any serious medical issue without first getting clearance from a qualified healthcare professional. Only practise in a safe environment never while driving, swimming, bathing, operating machinery, or anywhere loss of consciousness could cause harm. Stop immediately if you feel dizzy, unwell, or in pain. Participation is entirely at your own risk, and you accept full responsibility for any injury, loss, or damage. Take A Deep Breath and Mike Maher accept no liability. No guarantees of results are made. This video

To skip intro click here: 00:37 This is a long 40 minute guided meditation, focussing on using the breath to help you sink beneath distractions into a spacious inner stillness. There's 30 minutes of guided breathing and deep relaxation, followed by 10 minutes of pure stillness. If you'd like a shorter version here's a 15 minute version of this meditation: https://www.youtube.com/watch?v=4Undv6MmQeE&feature=youtu.be You can sit or lie down... If you’re on the floor: Sit with your legs crossed. Sit on the edge of a big cushion (or a couple of pillows) so that your hips are slightly higher than your knees (this helps keep your back upright and supports your lower back). Rest your hands wherever they feel most comfortable on your knees, thighs or in your lap. If you’re on a chair: Sit with your legs at least shoulder width apart with the soles of your feet flat against the floor (or with your legs crossed meditation style if the seat is big enough and you're comfortable). Sit with your back unsupported or supported by the back of the chair with a cushion in the small of your back. Rest your hands wherever they feel most comfortable on your knees, thighs or in your lap. Lying down: Lie on your back. If you have any trouble with your lower back try placing a pillow beneath your knees, or lie with your knees bent towards the ceiling and the soles of your feet flat on the surface you're lying on. Rest your hands by your sides, or resting lightly on your lower stomach. Is it better to sit on the floor, a chair or lie down? - This depends on how you're best able to find a balance between being comfortable and alert. Meditation is a state of both relaxation and focussed attention, so find a position that you will be as comfortable as possible in as well as being able to focus on your breathing without falling asleep (unless you want to of course!). _______________________________________________________________________ Thanks for listening. Subscribe for more guided meditations and breathing practices. You can support by hitting the like and subscribe buttons, commenting below or by becoming a patron... Patreon: https://www.patreon.com/carolinemccready​ For more resources visit http://www.carolinemccready.com Original music and vocal by Caroline McCready. Copyright 2019 - Caroline McCready all rights reserved