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Breathe Out and Relax

3 Min
Meditation
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Jiva Masheder
Mindfulness & Self-Compassion Teacher
We can use the out-breath to help us relax, and it's always there for us. Each exhale is a mini-relaxation, and we can spread that to other parts of the body to increase the relaxation.
From the community
69 reflections
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Beth
I felt relaxed.
I learned that I’m at grateful for so many things. You don’t realise what you take for granted until you count!
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Chris
I felt relaxed
Being very skeptical of these breathing practices. I have come to realize that 1 simple breath can release so much tension. Thank you.
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Elisabeth
Breathing
It is so helpful to focus on something like breathing but as you do you notice other things, shoulder relaxing, body sitting more in the seat and a general softening of my posture.
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Ella
It was soo relaxing and i feel much better now
I learned that i can this app can help me relax when im sad and stressed
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Tatiana
Liked
Made me feel safe calm peace warmth I felt connected to this session blocked out everything felt at peace
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Sandra
Sigh long breathe out
Tension melts away with deep sighs out. Anxiety is released.
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Jasmin
Breathe Out and Relax
I learned that I can release tension in the body & relax throughout the day by inhaling normally and extending the exhale like a sigh.
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Tammy
Breathe out and relax
Very nice practice but, better suited for the evening instead of morning.
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Eliza
Meditation Reflection April 23
Did this practice in order to calm my nerves and it helped but I think in the future I need to do longer practices for it to have more of an affect.
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Samantha
Letting go
It is easy to let go if you—try. “Easier said than done,” is what I would have told myself weeks ago before starting my meditation practice. I never would have thought I would be able to sit for 3 minutes and just breathe, let my mind be still and allow for thoughts to come and go as they pleased, naturally and just let them go. The body is an amazing, complex and beautiful thing. That we mustn’t take for granted. SCD.
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Cat
Sighing as stress relief
I was able to focus partly on breathing but my mind was wandering whichever way as if reviewing all the things I have to do, think about, plan, or remember before my trip. As usual before a trip I have a few projects I want to finish.
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Dey
Meditation 8
Relax to sleep for allowing a full rest on my body I’ve been loving doing meditation before bed
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Sophia
Stress Out
My stress has been moved out of my body. I could feel it leaving with every breath out. My body and my mind felt lighter with each breath.
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Jasmine
Amazing !
I fell into a completely deep meditation, something I haven’t done before. I almost fell asleep, due to the breathing exercises! I highly recommend
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Stephanie
Waves
I felt the tension leaving my body and calmness come over me with each new breath.
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Tammy
Safe space
Always so relaxing to rest in my safe space. Each time I come I add small details to personalize my safe space more.
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Yoel
The accessible safe place
We look for it all over but ironically it’s here! Right here! With you all the time! Getting comfortable and mindful, breathing in and out with this meditation is a heavenly place.
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Cam
First Session
I learned that an out breath allows you to let go. Let go of the feeling. Let go of the worry. Focus on the breath. Redirect back to the breath.
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Brian
Location, location.
the breath is always there with you. You may just need to push yourself out of your surrounding environment, and get into a calm state of mind. What a wonderful tool we naturally possess.
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Elizabeth
Relaxed
I loved imagining myself in the white light. It gave me a peaceful feeling.
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Farnaz
Realisations
I realised that the fear of the worst possible outcome machine is inside me and it’s being triggered very deeply. I need a break. I want freedom. I don’t need or want to have to deal with any of these realities ahead of me in life. I don’t need or want to have to feel all of this negative emotion. Please God, free me of this toxicity. Ameen.
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Stace
Slows things down
This meditation helped slow my racing heart and racing thoughts when I felt like nothing would.
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Christine
A little better than yesterday.
I feel more relaxed and it is helping with the process of letting go.
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Lalita
Letting Go
I learned that Breathe Technique is so important and learning to breathe in and breathing out releases stress and tension which helps me to heal 🌷
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Syd
Sinking
This meditation made me feel more relaxed as I fall to sleep and help my body loosen a bit.
A
Anne
Happy but distracted
I love breathing meditations, but I felt distracted throughout it and unable to deeply focus as my thoughts drifted to work and what a whirlwind these last two weeks have been in my life.
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Amy
Sighing
I learned that sighing can be a good thing for release and relaxation.
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terri
1
i need to relax more and enjoy being calm. i need to take some time to be calm and forget about my issues
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Diana
I need to relax and stay more often.
Life isn’t always in a hurry, sometimes you have to go through life slowly to reach for happiness.
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Matthew
A little more relaxed
SO MANY THINGS GOING ON LATELY! it’s difficult for me to even determine what I need to be getting on with! My brother-in-law contacted me from his new home in Hawaii yesterday because my nephew will be playing soccer there now, and he would like me to design and deliver a team banner as I have done in the past. Just need to research HOW I’ll do this with them living on the islands now! Have a few ideas about how to help remotely, but don’t know which way will be best...
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Summer
Out breaths
No matter where I am or what I’m doing, I can always take a minute to breathe and let go of my anxiety or stress.
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Brooke
this app is making me upset :/ now it’s trying to make me write more ugh smh
nothing... literally learned nothing and I’m really upset because now I can’t sleep
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Kathy
Who knew?
I was just sitting here enjoying my cup of coffee, feeling good as I enjoyed the creation the new day. Felt no stress or tension. As I listened to this meditation and started releasing my breath, I felt stress and tension leave right along with each release. Who knew I woke up with unnoticed tension, certainly I was not aware. Plan to do this one each morning for a while and see if I notice any changes.
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Debb
Breathe Out and Relax
Grateful for this easy, pleasant way to begin the day. I much rather begin my day with a relaxed attitude rather than filled with tension and anxiety. And during the day, if you don’t have 3 minutes a few mindful breaths out helps relax the tension.
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Klarissa
Good vibes!
I really liked this meditation! For some reason I feel peaceful. Breathing really does make a difference.
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Caroline
Breathing out
Surprised at how much the out breath does. Putting more emphasis on it does make you feel like you’re releasing tension.
M
Maciek
Simple.
this meditation is very simple yet provides great relief. good one for beginners and intermediate
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Michael
Accepting
I needed this today. struggling with the balance of my sadness of a loss with my default joy that I feel in my life. I was granted this in perfect time. I felt relieved and back in balance.
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Laura
reminder
I learned that I need a reminder once in a while (read: a lot) that I deserve to relax and that I don't have to think about everything. I need to learn that I deserve to relax and that it's natural.
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Cam
Day 5
Breathing helps. Feeling helps. It took me so long to get out of this financial struggle I have been living on the edge as if it may come back. I know me. I won’t let it. But I must stop letting it feed my anxiety. Everything is okay:)
C
Cam
Day 5 continued
Now this was valuable. So many times I fill my jar with sand. The golf balls go neglected. And in the end no one feels better. I admit that I have flaws but I will work through them. Sending love
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Andrea
Morning
I felt that I needed this today. I woke up all anxious and stressed for no reason.
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Kim
Relax
I noticed sometimes I just to relaxed and take couple deep breaths and let go everything I’m stressed about. Listen to music helps myself too😊
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Susan
Breathe Out and Relax
I kept saying that I did not have time to mediatie this morning. I was late. I have a lot to do. Then I heard my teacher who told me that if you do not have 10 minutes to mediate then you NEED to find an hour to meditate.... I did not find the hour but this mediation was my random pick for the day. I feel better all ready.
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Mya
Breathing
Counting the seconds to breathe in, holding it for a bit, then counting the seconds to breathe out extremely help.
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jess♥️
Relax
This meditation helped me to relax my body and let out any tension that was built up inside
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maddie
ten
busy day that left my mind to wander more than it should have during this one :/ but it’s good practice to acknowledge sounds and focusing on breathing!!
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Elisabeth
Lovely
I enjoyed this session and actually feel free from some anxiety
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Kady
Day Six
This was exactly what I needed! I’ve been stressing about many things. Many things that are kind of out of my hands until the Fall 2019 semester of my college career. I have been stressing about many things, and this exercise of mindfulness meditation helped drastically improve my mood. I noticed on my mood chart, I am at an all time high and it is actually stabilizing at the highest possible level. This will help me to function better. This has been one of the best practices I have had yet. Thank you.
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Olivia
Christmas eve
this was my first time in three days meditating. breathing is so simple
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Erica
2019
this is my first time back in about two and a half months. I’ve been going through a rough time lately if I’m being honest. breathing and the sound of waves crashing help me feel at ease. I have the power to my happiness and I will never let anyone take that from me again. i’ll be just fine.
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Paula
Distracted
Was distracted and fiddly today. Too much noise around me. 🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻
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Paul
Quiet Place
Coworkers were getting under my skin but this session helped me maintain my composure. Some days I just don't feel like hearing any noise or anybody's voice, like today.
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Brendan
life v1
I need to relax more. Also the breathing helps me to relax my body when I try and go to sleep.
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Courtney
I have a tribe.
in the last few years, I've lost my closest friends. all of them. I've been feeling very disconnected. this helped me think about all of the people I care about and what it takes to have a tribe, even if it's not the one I thought I'd have.
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Kimette
Back straight?
Whenever I’m in a position for more than a few minutes, my back starts to feel strained as I try to sit up straight. This was keeping me from fully relaxing during this excellent session 🙁
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Melodie
Breathe Out
Such an amazing meditation. Felt so relaxed and I could actually concentrate to it all, letting go of any thoughts coming my way. Thank you🙏🏻
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Amy
I’m kind of distracted
I feel like it was hard to pay attention to this one because of the out breath being kind of uncomfortable if I tried to push it out. But I’m also really distracted and my mind is wandering
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christiana
i felt that this meditation was not helpful
breathing lets go of tension, but don’t waste a watch on this one
A
Amanda
Use your breath
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Joyce
Ahhh...relaxed
I could feel my shouldered naturally lowering with each exhale. Good way to start the day. Namaste
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Stephanie
Relax
I felt my shoulders relax more and more with each exhale. As I breathed and sighed the tension in my body was relieved.
A
Annie
Breathe Out and Relax
I got some much needed time to breathe, without worrying about anything, and this had given me a serenity to bring with me throughout the rest of the day. 💗
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Tina
Able to connect
I envisioned myself in a relaxing place. For me, it was on a private island, water, and float tube. Deep breathing while trying to relax really helped me just let go for that moment and release the tension and stress.
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dani
Breathe Out and Connect
Even though my mind was a little clustered today, each breath helped to calm my mind just a little more than the last one.
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Haley
With Each Breath
In today’s lesson each breath kept my own mind wandering thought to thought. My mind has a habit of jumping to different thoughts when I’m overwhelmed or overly stressed but lately my mind has been rather calm and peaceful
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William
Out breath
Jiva, great! Water washing me! Me sighing, releasing out breath, no constraints! Thanks.
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Christiane
I’m tired
I noticed that it was very hard to focus because I’m run down and depleted. Sometimes when I need meditation the most it seems hardest to do.
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Nyrae
Guided Breathing
I learned that at any moment throughout the day, we are able to have breathing moments for ourselves, whether it’s to reduce anxiety or refocus your thoughts.
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