This simple breathing practice is ancient, our ancestors discovered that the key to calming the mind and body is longer exhalations. Neuroscience later discovered that when your exhale is longer than your inhale, the vagus nerve (running from the neck down through the diaphragm) sends a signal to your brain to turn up your parasympathetic nervous system and turn down your sympathetic nervous system. In other words when your exhalations are longer than your inhalations you move the nervous system into a calm state rather than a state which is ready to react to any perceived threat. Awesome!

Longer exhalations activate the parasympathetic nervous system, calming the mind and body; an ancient practice confirmed by neuroscience.

Calm Your Nerves With 7:11 Breathing

I invite you to use this breath to center yourself and feel a balance between your mind, brain, body, and soul. Perform either in bed or seated. Feel present in the here and now to start your day. Enjoy.

Center yourself and feel balanced with a simple breath exercise that can be performed in bed or while seated to start the day present and focused.

Morning Centering Breath

Breath is a wonderful way to relax our mind and body. With each out-breath, you can learn to let go of stress, anxiety and with each, in-breath you can train yourself to feel peace and calmness.

Breath relaxes the mind and body, helping release stress, anxiety, and find peace and calmness through out-breaths and in-breaths.

Peace, Calm & Let Go

This is a micro-practice to help soothe the nervous system. It also includes a practice of relaxation in the service of working with resistance and contraction. The aim is to soothe the nervous system, and leave you feeling more centered, grounded, calm, and expanded once again.

Micro-practice to soothe the nervous system and work with resistance, leaving you feeling centered, calm, and expanded.

Soothing The Nervous System

In just three minutes you can take a break from stress, chaos and drama and find yourself deeply relaxed and at ease by using this popular 4-7-8 breath technique. Made famous by Dr. Weil, practicing this daily can bring great calmness to the body.

Use the 4-7-8 breath technique for three minutes daily to find calmness and relaxation, according to Dr. Weil.

Relaxing Simple & Short 4-7-8 Breath

This simple breath awareness practice brings forth that tranquil inner landscape. Find a sense of calm through conscious breathing, cultivating mindfulness, mind-body connection, and relax the nervous system.

Cultivate calmness with breath awareness practice, mindfulness, mind-body connection, and relaxation of the nervous system.

Breath Awareness Meditation

Before you start anything, assess who you want to be today, how you want to present yourself to the world, and the vibe you want to portray. Let the answers to these questions serve as your energy signature. To make the most of this day for you, listen to Jay while performing this practice breathwork.

Assess who you want to be today and let those answers serve as your energy signature while listening to Jay's breathwork practice for a productive day.

Morning Glory Gratitude Practice - 5 Min

When we feel anxious, under stress, or in pain, our breath can speed up, which is the opposite of what we want. This simple practice can be done sitting or lying to support releasing stress, anxiety, or pain through conscious breathing, specifically, exhaling. It's also a great practice to do before bed or as an appetizer before meditation while being meditative and deep as it is.

Conscious exhaling eases stress, anxiety, and pain; a simple practice before bed or meditation.

Exhale To Relieve Stress Or Pain

This super simple breathwork practice is an invitation to the nervous system to release and let go of stress. This simple breathing pattern can be used at any time throughout the day.

A simple breathwork practice that helps release stress from the nervous system and can be used anytime during the day.

Breathe To Release Stress

Perfect for those experiencing an overload of stress, anxiety, panic at times, and a sense of discomfort. This 3-minute breathing exercise initiates the Relaxation Response and can help to bring the Parasympathetic Nervous System online. Decrease anxiety, fear, and doubt, secure more bandwidth and capacity to focus, get more grounded and more at ease, and create the ability to relax no matter what is going on.

A 3-minute breathing exercise can help reduce stress, anxiety, and panic, activate the Parasympathetic Nervous System, and increase focus and relaxation.

3 Minute Reset

Navy Seals use box breathing to support focus and ease in difficult situations. In this adaptation of the breath, we lengthen the exhale in order to support an even deeper relaxation for the nervous system. You can use this simple practice for a break at work, to prime you for meditation or even before sleep at night.

Box breathing technique is adapted by Navy Seals to support focus and ease in difficult situations by lengthening the exhale for deeper relaxation of the nervous system.

Box Breathing for Relaxation

This is a concentrative breathing exercise meant to help you calm your central nervous system. It's great for times in which you are experiencing stress, anxiety, anger, or fear. It's also best to practice it when you are feeling neutral or good and to do so several times so that when you need it you are easily able to remember and access it.

Breathing exercise for calming the central nervous system during times of stress, anxiety, anger or fear; practice it regularly to access it easily.

4-Square Box Breathing Exercise

We can be walking around in chronic sympathetic nervous system response (fight or flight) sometimes without knowing we are. In this anxious state, key signals occur in the body - shallow, quick breath, racing heart, tight jaw, and many other symptoms. Practice this exercise whenever you need to. It calms the body-mind and encourages a parasympathetic response (rest, digest, and relax mode). Learn to be aware of how your body responds to daily stressors, and what you can do about it.

Learn to recognize and manage symptoms of chronic sympathetic nervous system response through breathing exercises for a calmer and relaxed state.

Calm Chronic Fight Or Flight Response

This breathwork practice uses a combination of long and short breaths that helps increase energy and improve focus. While increasing energy, this practice can also help foster a sense of being grounded.

Breathwork practice combines long and short breaths to increase energy, improve focus, and foster a sense of grounding.

Breathe To Focus & Get Energized

A breath practice to do when you are feeling shaky or untrusting of your own abilities.

This text describes a breath practice to regain confidence and stability when feeling doubtful or insecure about one's capabilities.

Breath For Core Confidence

Breathe deeply enough to help activate the parasympathetic nervous system (rest and repair) so that we can feel calm and ready to deal with any situations or challenges that may arise.

Deep breathing activates the parasympathetic nervous system for calmness during challenging situations.

5-Count... Breathwork Practice

Help your nervous system recalibrate, relax and silence those racing thoughts. This soothing guided exercise combines square breathing with gentle binaural frequencies. Controlled breathing helps to turn on your body's "rest and restore" function—also known as the parasympathetic nervous system. Do your best to stay with the exercise to give it a chance to work and repeat it if need be. You deserve to feel good!

A guided exercise with square breathing and binaural frequencies helps to activate the parasympathetic nervous system and promote relaxation.

Potent Anxiety First Aid

Learn how to breathe abdominally to feel calmer and more relaxed. Practice daily to change the way you breathe and change your life for the better. A common symptom of anxiety is a feeling of tightness in the chest brought on by muscle tension and faulty breathing patterns. "Humans have lost the ability to breathe correctly, with grave consequences" (James Nestor 2020, 'Breath' published by Penguin Life).

Improve your life by learning abdominal breathing to feel calmer and relaxed, combat anxiety, and correct faulty breathing patterns.

Breathing Interval To Calm Your Nerves

This is a breathing exercise for relaxation and to reduce stress. You will breathe into a count of 4, hold for 7 seconds, and then breath out for 8 seconds.

Reduce stress through a breathing exercise: inhale for 4 seconds, hold for 7, exhale for 8 seconds.

4-7-8

This is a relaxation breathing exercise meant to stimulate the vagus nerve and the parasympathetic nervous system, to help you feel more calm, relaxed, and centered. This is a great breath exercise created by Jill Miller that is meant to practice anytime and to do when you are feeling overwhelmed or stressed.

Relaxation breathing exercise stimulates vagus nerve & parasympathetic nervous system to feel calm, centered & ease stress by Jill Miller.

Vagus Nerve Breath (mmm...ahhh....ooo)

The technique of a 3 part breath teaches us how to take a truly deep and smooth breath. Remember that the mind will follow the breath, as they are mirror reflections of one another. Breathing in this pure way will help to quiet the mind and soothe the nervous system.

The 3-part breath technique helps take deep & smooth breaths, calming the mind & nervous system through mirror reflection of breath & mind.

3 Part Breath

Breathing in through the nose and out through the mouth stimulates the vagus nerve, curing the sympathetic nervous system to begin helping you to relax. This meditation will help with concentration, focus, and centering. Want to know more about soft belly breathing? Check out the Center for mind-body medicine.

Soft belly breathing stimulates the vagus nerve, promoting relaxation, concentration, and focus. Learn more at the Center for mind-body medicine.

Sweet Soft Belly Breathing for Stress

Bring some sunshine to your day with this short morning breathwork and energy healing session. Fill your chakras with fresh energy from every color of the rainbow, and set your intention for a gentle, loving new day.

A short morning breathwork and energy healing session to fill your chakras with fresh energy from every color of the rainbow and set your intention.

Sunrise Chakra Breath for Vitality

There are certain times in the day when we just need to take a breath and reconnect with ourselves. This meditation helps you to step out of the busyness of your day and gain back some clarity.

Take a breather with a meditation to escape daily busyness and regain mental clarity.

I Need to Take a Breath

Anxiety, panic, and stress can affect you very quickly. Using this quick, 4-7-8 breathing exercise can help you relax your central nervous system. In this practice, we inhale for the count of 4, hold for 7, and then breathe out for the count of 8. Practicing this exercise once a day may help keep you relaxed, alert, and ready to handle uncomfortable situations.

A quick 4-7-8 breathing exercise can help you relax your central nervous system, manage anxiety and stress, and stay alert in uncomfortable situations.

SOS 4-7-8 Breathing Exercise

Using the resources within ourselves to remain calm and present so we can be more focused and resilient.

Staying calm and present within ourselves enhances focus and resilience.

3 Steps To Be Calm and Present

It’s no fun to feel anxious, but the good news is that as soon as your body starts to regulate, those anxious feelings will start to go away. This exercise uses music and breath to help you quickly come into a state of greater balance. (Original music composition written and recorded by Alyssa.)

Anxiety can be regulated through music and breath exercises, which help attain a state of balance, according to a new study with original music.

Quick Anxiety Relief

Using a simple breath technique, extending the inhale breath, we can change our physiology, increase energy while also increasing calm.

Extending inhale breath alters physiology, increases energy and calmness.

Increase Energy, Increase Inhale

Join me for a quick breathing exercise to help you during times of stress or anxiety. We focus on breathing in, holding the breath, breathing out, and holding the breath for a count of 4. This exercise is also known as "box" or "square" breathing. Notice how you feel at the beginning and end of the exercise to discover any changing feelings or emotions. Photo by Johannes Plenio from Pexels

Learn a quick breathing exercise for stress and anxiety called "box" or "square" breathing, taking note of any changes in emotions.

SOS Anxiety & Stress: 4 Count Breathing

Wake up by balancing the 2 major channels in the body. Breathing through the right and left nostrils and then both together gives us energy, clarity, focus, inner peace, and calm. We take each side at a time, observing the breath as we go. This keeps our mind clear, it helps to fully oxygenate the body, to harmonize the energy centers, and to generally start the day feeling refreshed and revitalized. Try the simple technique for a consistent period of time, 10, 20, 30 days, and sharpen your powers of awareness, observation, and concentration. See if you feel a difference and most importantly, cultivate the positive energy that you deserve.

Balance body channels by breathing through each nostril and both together for energy, clarity, focus, peace, and calm. Observe breath and try for 10-30 days.

Wake Up With Balanced Breath

This is a super-simple breathing practice that even Navy Seals use to keep themselves calm and present! it involves breathing in for 4, holding for 4, out for 4, holding out for 4. Simple yet effective.

Navy Seals practice simple 4-4-4-4 breathing technique for calmness and focus, inhale for 4, hold for 4, exhale for 4, hold out for 4.

Box breathing

This breathwork will give you a chance to find stillness within yourself. Through deep breathing and breath retention, you'll experience a fresh wave of relaxation!

Experience stillness within through breathwork involving deep breathing and breath retention, resulting in a fresh wave of relaxation.

Breath Of Stillness

This meditation was created to help deepen your silent meditation practice. Using my new advanced breathing technique that requires visualization, and body awareness sensations, you will achieve really deep relaxation. Please practice often to reach desired results, as this meditation is simple, yet can be challenging.

Deepen your silent meditation practice with this new advanced breathing technique that requires visualization and body awareness sensations for deep relaxation.

Silent Meditation, Advanced Breathing

Learn how to breathe properly. This simple practice directs our focus from the outside world that gets stressful sometimes, to our body, and to the present moment. This greatly slows down the mind, relaxes us, and we train us to be still. This is a great starting point towards meditation.

Proper breathing directs focus inward, slows mind, relaxes, and is a starting point for meditation.