calm and free - breathwork to reduce stress and anxiety

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It involves intentionally changing your breathing pattern, slowing it down, speeding it up, or using specific rhythms to affect your body and mind. Aiming to improve your mental and physical well-being. Study suggests they can reduce stress and anxiety, and some studies suggest that it's even better than regular meditation. Each session may feel different from person to person from day to day. Just start by taking a moment to acknowledge that you've found this time for yourself. This is your space to pause, release, and reconnect. Whatever brought you here today, allow yourself to let go of distractions and simply be present. You may experience tingling in your hands, feet, and around your lips. This is from the decreased levels of carbon dioxide as you take deep inhales and long exhalations. If it gets too intense, remember to just come back to your natural breath. And now preferably find yourself laying down or come into a comfortable seated position. Once you find a good position, slowly close your eyes or at least soften your gaze. Turn your focus inwards. Just notice your breath. Is it fast, slow? Can you feel it in your belly or up in your chest? You notice the breath and your nostril, your throat. You don't have to change it. Just notice it. And we'll start with this short breath work, referred to as box breathing or breathing in four. This is an exercise you can come back to whenever you need to. Maybe in the middle of the day, at work. If you want to, you can always go slower or faster. But otherwise, I will count for use. You can just listen to my voice as I guide you. And slowly start to inhale two, three, four, hold, two, three, four, out, two, three, four, three, four, and two, three, four, hold, two, three, four, out, two, three, four, hold, two, three, four, and two, three, four, hold, two, three, four, out, two, three, four, hold, two, three, four, and then just slowly let go and come back to your natural breath, maybe shake a bit, let go of an attention, and just notice how your body feels, your mind, how does this breathing make you feel? Sometimes when we start controlling our breath, we can start feeling more stressed, more anxiety, it will reduce over time, long term it may help you, but in the moment it may feel a bit hard. Remember to always come back to your natural breath if it feels too intense. Just pausing for a bit, maybe placing one hand on your belly, and one hand on your heart space, feeling the expansion of your belly and then up in your chest like a second breath holding at the top, just for a moment pausing, and then letting go, sying out through your mouth, just to where your breath naturally stops, and then just follow your own rhythm into your belly, up to your chest, all the way up to your clavicles, your collar bones, and holding at the top for a moment, and sying out letting go of the things that you no longer want to carry with you, the things that no longer serves you. And if you want to just continue like this in and out through your nostrils, holding at the top, and sying out letting go through your mouth, or maybe you want to go faster or slower, or if you want to come into your circle or breath, inhaling into your belly, chest, but without pausing at the top, just sying out letting go until where your breath naturally stops, and then start to inhale, belly, chest, and exhale letting go. And if you want to deepen it a bit, maybe just inhale through your mouth, and exhale through your mouth. Just breathing in, and exhaling letting go. You can always go faster if you want to deepen it a bit, or slower if it feels too intense. Just follow your own rhythm, your own pace, or maybe today feels better to just go through your nostrils, inhaling, and exhaling. Remember to breathe into your belly, and then let your chest expand in all directions, and exhale to where your breath naturally stops. Just whatever feels good for you today. Continue with the circular breathing, or pausing in between, if it feels better for you. Would ever inhale, invite energy, space, and clarity, and would ever exhale let go. Letting go of the old, the things that you don't want to keep with you. Just breathe in and out, mouth, or nostrils. If you feel tingling in your hands, or feet, or inside your stress, just go slower, come back to your natural breath. Otherwise, see if you can deepen your breath a bit more, maybe go a bit faster. And just listening to your body, it's okay to feel a bit uncomfortable, that's fine, but it shouldn't feel too hard. And maybe whatever inhale, invite some extra love towards yourself. It's easy during the days to forget that. give love to others, we see them, but we tend to forget ourselves. So breathe in energy, love and compassion towards yourself, and exhale, just letting go, maybe of self-doubt, things that you don't want to care with you. Just breathing in and out your own pace, mouth or nostrils, following your own rhythm, your pace, just allowing to be here, is allowed to feel your body, and then taking one last deep breath in, and exhale, letting go, sign out, and just notice how you feel, do you feel calm, alert, happy or sad, sometimes breath work brings up emotions to the surface, and it's okay, just feel them, maybe start to move your hands, fingers, and maybe stretch your arms over your head to awaken your body, just coming back slowly, maybe placing your hands in front of your forehead, lips and heart, reminding yourself of kind thoughts, kind words, and to let all the emotions just be there. And remember that you can always come back to a breath work whenever you need to, sometimes taking the control back over our breath can calm our bodies down, even doing a stressful workday, maybe at the bus, if you feel anxiety, if you feel stressed, and just pausing for a moment, maybe thanking yourself for making space just for you here and now, taking care of your body and your mind, I hope you have a wonderful day, Namaste.