Deliberate Breathing for Acute Anxiety Relief

3 Min
Meditation
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Dorothy Ratusny
BEING LOVE
If we are experiencing acute anxiety, it is very difficult to calm our self, and to feel in control.  In this meditation, as you practice being attentive to your breath, you realize how your breathing becomes the mechanism for experiencing calm and inner peace.   With some gentle practice, this is how you come to know how to calm yourself in any moment.  By focusing on your breath, you allow your breathing to slow naturally - and to carry you into calmness and inner peace.   Such a simple meditation and one that I hope you will come back to often whenever you feel anxious. Namaste!!!!  with love, dorothy
From the community
40 reflections
K
Karen
The space between
Just breathing in, pausing, breathing out, pausing, repeat can help sooth me so much. Love it!
A
Amanda
Nightly routine
This is the perfect wind down step before bed time. Letting go of the Day helps to relax
M
Mam
It’s ok to let go.
All things work out with patience. In due time all they I need will come true!
E
Everett
Feel ok
So yes I was being myself and taking all words out my mouth saying them like sound
Y
Yolanda
1day
I have to learn to calm down. Very hyper. This breathing exercise helped a little for my day to come. Will continue to do this.
S
Sandean
I can control my body’s physiological reactions if I’m in tune with proper breathing. It’s amazing!
I’ll definitely be utilizing this , it leaves you feeling lighter and present.
A
Aidan
Good day
I’ve had a good day and this was a great way of finishing it.
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Paula
Deliberate Breathing for acute Anxiety
I learned that deep breathing can help lower blood pressure and calm effectively and quickly.
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Nancy
Breathing
I take the little things fore granted. Who would’ve thought that just a simple breathing technique could help alleviate my stress and anxiety.
Q
Qatta
Dear diary
This is my second time doing this meditation and I learned when I breath in and out, it helped me sooth things out and releases all the negative energy that done harmly to my body.
S
Suzete
Day 2
I was able to trust the app to signal the end of my session this evening without having to constantly open my eyes to look at the screen. Although I was breathing deeply and evenly, I was able to further deepen my breaths when instructed to. Will have to remember to use this after a particularly stressful class.
QH
Quang Huy
Sleep now Im quang huy. So tired. Keep calm Aaaaaaaaaaaaaaaaaaaaa
K
Khomotso
Great way to relax before bed
I literally felt my whole body go into relaxation mode as I was doing this exercise. What a great way to wind down after a long day!
A
Ana
Respire.
Tudo vai ficar bem. Não tem problema deixá-lo ir, sou suficiente. Tudo fica melhor quando tratado com calma, sem brigas, sem palavras ruins. Eu vou ficar bem
J
Joseph
Sometimes I wish I could breath deeper
Not every breath I take is as deep as I would like. I can sense something like a burp, a gas pocket, that is just out of reach, deeper than my breaths can dive.
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Susan
Focus
Focusing on the breath allows everything else to fall away and not be important
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Jacqui
Proactively take control
After having a bit of an anxious night, where my monkey mind kept convincing me of things that were really not that important… I like how this meditation prompts you to proactively take control of your breath. Giving your mind the ability to focus on something positive and to have a physical manifestation of that positivity
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Mike
Setbacks
Setbacks will not hinder me for long. Each day is a new opportunity. I will try my best each day and won’t let my missteps bring me down.
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Peter
Breathing
I learned that focusing on my breathing can clear my mind and bring calm
C
Craig
Excellent
Deliberate breathing is my favourite of all the meditations. Feel so rested and refreshed even only after 4 minutes!
A
Akiera
Let it be
I am going to have a very hectic day tomorrow. Just the thought of that made me anxious. I need to learn to relax and stop trying to control the unknown. Just let it be.
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Simeon
Relaxing the mind
My career is terribly chaotic and often complex. I often find myself in stressful situations. Taking deliberate breaths...even the 10 second ones, has helped me through those situations.
A
Andrea
Deliberate Breathing
Maybe it’s just because it’s night... but I felt like I traveled... long time since I’ve done that!!!
M
Marshall
Reducing Anxiety
Breathing mindfully and exhaling fully releases tension; focusing on the physicality of the breath enhances my awareness and allows my thoughts to slip from their hooks, floating along on the breeze
K
Kerstan
Day 9
Just breath, forget stress, forget worry, forget where you are, and breath 😌
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Sarah
2/11/18
I learned that when ever you’re feeling anxious or out of control, you can always be in control of your breathing.
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Patty
Deliberately Focusing
It’s good to stop and just take a few deep breaths when things get whacky. But this meditation made it very clear that by deliberately focusing on a little longer inhalation through the nose and a longer, but not forced, exhalation through the mouth has quite an impact on physiological and emotional state. I could feel a change in tension, lower heart rate when I was very deliberate in this practice. Very nice, Dorothy. 🙏
WJ
Walter J
B r e a t h I n g . . .
I learned I can breath even deeper than I normally do. And it really does calm me down & make me feel better, cleaner & more peaceful! ✌🏼😑😑😑✌🏼
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Anastiasia
Breathing
Breathing slower can help calm my heart rate, and helps reduce anxiety.
A
Alyssa
Sleepless Nights
I haven't been sleeping well for the past few nights and meditating/breathing has made it easier. Tonight it made my anxiety relax a bit and allowed me to start to nod off afterwards. Hopefully I can sleep well tonight.
M
Melissa
Focused Breathing
I am very excited to try this at work. I usually get so wrapped up in what is going on, I lose sight of meditation and forget to apply it at work or when I most need it. I am very excited to apply this technique to stressful situations :)
J
Josh
Best session I’ve had
That was really good. Makes me wonder if it’s being sold in iTunes.
T
Tammy
Deliberate breathing
I can feel how the deliberate deep breathing slows my heart rate and mind. Just got to focus your breathing to aid during anxiety.
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Miles
Deliberate breathing
It definitely has helped me when I feel like I'm going to react to quickly to allow me to slow down and think things through.
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Manny
Awareness
I felt mindful of the things I’ve ignored that have prevented me from fully living my life. I’m grateful for acknowledging it, and feel empowered to dismantle it so that I can experience more in life
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jess♥️
Relaxed
During this meditation I felt relaxed and it made me readjust to a more comfortable position
E
Emma
Safe space
My room, my bed. Warm, dark, late afternoon light filtering in some from the blinds. I can hear the dryer tumbling outside my room, the tv going in the living room, cars passing in low rumbles and buzzes and whooshes outside, the house shifting as my brothers move around it. I feel warm thanks to my blanket and the cat curled to my side, my breath is steady and sure and full, the kitty’s tail twitches at my elbow occasionally. My eyes are closed and I see a peaceful darkness. I taste remnants of Moe’s from lunch. Can’t smell much of anything, but this is good bc it means I remembered to clean my critter’s cage today. I am safe and at peace. Everything is ok in my world, in my space.
S
Story
Calmness
I learned that focusing on your breath and taking slow deep breaths really helps put you back down on Earth. We all get so busy with our life’s that sometimes we forget to take a minute to let our amazing body’s rest and think about what the day has brought you. It is so amazing what listening to breath come is and out of your body can do to clear your brain! To think about something we do without even thinking about it just makes you love your don’t that much more!
WJ
Walter J
Relaxing...
I am a deep breather from years of practice because taking deep breathes helps to calm me right down. By the end of this session I was not only calm, but taking such deep breathes I was inflating my lungs like balloons and I started floating and looking below at my relaxed self... kinda cool! Thanks Dorothy, ❤️🙏🍀
C
Chaun
Calm-bringing Breath
This was a great meditation to bring me back to my center through focused breathing. When I practice deliberate breaths, I’m able to slow down my thinking, which makes it easier for me to mentally redirect to patterns of thought more beneficial to my desired outcomes. When I do this, I begin to shift my point of attraction allowing the best outcomes into all of my experiences. I’m in deep gratitude for this easy and brief, yet extremely beneficial meditation.
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