5-10-15 Breathwork For Anxiety And Stress Relief

Welcome to this five-minute relaxing breathwork session.

My name is Matt Spade and I'll be guiding you today.

While it's ideal for unwinding before bed,

You can use this breathwork anytime you need to calm your mind and relax your body.

Let's begin by finding a comfortable position,

Whether seated,

Lying down,

Or on a meditation bench.

Whatever you choose,

Ensure your spine is straight yet relaxed,

Allowing for deep and effortless breathing.

This practice is inspired by box breathing,

But with extended pauses and exhales.

Here's the rhythm we'll follow.

You'll inhale deeply through your nose for five seconds,

Engaging your diaphragm.

Hold the breath gently after that for ten seconds,

And then we will exhale through your nose for fifteen seconds,

Using the Ujjayi technique,

Which involves a slight constriction at the back of the throat,

Creating a soft,

Snore-like sound.

This technique helps you control and lengthen your exhale.

We'll repeat this cycle for about five minutes.

Please listen to your body as you practice.

If you experience dizziness,

Lightheadedness,

Or discomfort,

Pause or stop immediately.

This practice should feel calming,

Never straining.

To start,

We'll take two cleansing breaths together.

Inhale deeply through our nose,

Then exhale with a soft,

Audible sigh on your mouth.

After that,

I'll ring the bell three times,

Signaling the start of our five-minute session.

Let's begin.

Take in your first cleansing breath in the nose.