This is a five minute meditation.
In this five minute meditation we are going to practice a breathing exercise.
This breathing exercise is specifically designed to help you when you are feeling stressed out.
This breathing exercise is a simple breathing exercise where you inhale for four counts,
You hold for two counts and you exhale for eight counts.
So whatever kind of breath you have,
Some of us will inhale for four counts while others will inhale for three counts.
The point is that we want to allow our breath to be very long.
The longer our breath the easier it is to relax.
The more relaxed we are the less reactive we become.
So for this practice I will be teaching you how to breathe.
As you inhale and exhale you will notice that when you inhale you could count for four counts like this.
Inhale 1,
2,
3,
4.
Hold 1,
2.
Exhale 1,
2,
3,
4,
5,
6,
7,
8.
As long as your breath is very natural and automatic you can use this breathing exercise at any time you are feeling stressed out or anxious.
This practice helps you to relax your nervous system and come back into the present moment.
If you breathe shorter breaths for three counts then you will inhale for three,
Hold for two and exhale for six.
For this practice and example we will be practicing the 4,
2,
8 breath.
So we will practice now together again.
When you're ready inhale and count 1,
2,
3,
4.
Hold 1,
2.
Exhale 1,
2,
3,
4,
5,
6,
7,
8.
Again inhale 1,
2,
3,
4.
Hold 1,
2.
Exhale 1,
2,
3,
4.
Hold 1,
2,
3,
4.
Hold 1,
2.
Exhale 1,
2,
3,
4.
Hold 1,
2,
3,
4.
Hold 1,
2,
3,
4.
Hold 1,
2,
3,
4.
Hold 1,
2,
3,
4.
Hold 1,
2,
3,
4.
Hold 1,
2,
3,
4.
Hold 1,
2,
3,
4.
Hold 1,
2,
3,
4.
Hold 1,
2,
3,
4.
Hold 1,
2,
3,
4.
Hold 1,
2,
3,
4.
Hold 1,
2,
3,
4.
Hold 1,
2,
3,
4.
Hold 1,
2,
3,
4.
Hold 1,
2,
3,
4.
Hold 1,
2,
Exhale 1,
2,
3,
4,
5,
6,
7,
8.
Again inhale 1,
2,
3,
4.
Hold 1,
2.
Exhale 1,
2,
3,
4,
5,
6,
7,
8.
Again inhale 1,
2,
3,
4.
Hold 1,
2,
3,
4.
Exhale 1,
2,
3,
4.
Again inhale 1,
2,
3,
4.
Hold 1,
2,
3,
4.
Exhale 1,
2,
3,
4.
Inhale 1,
2,
3,
4.
Hold 1,
2,
3,
4.
Exhale 1,
2,
3,
4.
Again inhale 1,
2,
3,
4.
Hold 1,
2,
3,
4.
Exhale 1,
2,
3,
4.
Last round inhale 1,
2,
3,
4.
Hold 1,
2,
3,
4.
Exhale 1,
2,
3,
4.
Now for the last 30 seconds I invite you to practice your last round by yourself.
As you use this practice every day you can use this practice at any time that you like.
You can inhale and you can exhale as long as you make sure that your out breath is always double your in breath.
I hope you enjoyed this meditation.
