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Smoothing Out the Breath

3 Min
Meditation
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Hilary Jackendoff
Meditation, Yoga Nidra and Sleep Expert
This breath-focused meditation involves conscious breathing and equalizing the length of the inhale, exhale and space between. This practice is extremely calming for the nervous system, as well as the mind and emotions.
From the community
56 reflections
N
Nelly
Day 10
Awesome focus mediation...Made me focus on just that ..barely any noise when focusing🌺🌺😍😄
J
Jennifer
Helpful
Like this one to relax tight muscles or an overworked brain. I was able to stretch and roll my neck after wards and clear my mind of clutter.
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Jaron
Goodnight
A day of lethargy, confusion, cowardice and experiences which emphasised my own incompetence. Failing a past paper for HSC, falling asleep on the couch whilst reading my prescribed text, being different around my parents... I’m sorry Lord. I escaped all that though with meditation. I’m looking around my room right now. The lights, the cupboards, the bed, the checkered quilt. All of it. And I can’t help but smile at the joy that surrounds me, surrounds all of us. I’ve been quite lazy the past few weeks. Quite lost, wandering around our distraction-ridden world, trying to find myself, who am I, what I need to do. I created convoluted methods of trying to find joy, peace and freedom in my life. No longer. Because I’ve found the answer. Well, really, the answer has been lying in front of my eyes, permeating them, and all my senses in fact. Joy, peace and freedom can be found in everything. If we just live in the present. Thank you meditation, the most underrated exercise out there :)
K
Keiren
Releasing tension
After having a stressful day, smoothing out my breaths allowed me to really release tension and feel much more relaxed.
R
Rebeca
Calming
Taking slow, controlled breaths helps me remain relaxed and calm.
B
Barbara
Controlled breathing
I learned and felt by controlling my breathing relaxed me and my body felt very light...interesting!
L
Lauren
Soothing
I have had a stressful day and this is just what I needed. I really like this breathing technique and will be using it again
J
Joyce
Even breathing
Smooth, even breathing-I can take this with me into my day. Namaste
H
Hailey
Breathing helps
Seems like a no brainer to remember to breathe but often I don’t, so this was a good practice.
D
Diane
Calming
This do-anywhere,any-time technique is a great calming tool. Love it!
DM
Dylaine Mae
Breathing is important
Learning how to properly take deep breaths was something which had an immense positive effect on my anxiety. The exhale feels especially powerful as I often conceptualise all my inner stresses leaving my body as I do it. With each inhale and exhale I take I have the power to calm my body, to soothe my heart.
T
Tiana
Calm
This was a great way to calm down and ease my mind of worries.
J
Janna
Smoothing our the breath
Such a strong focus on the deep breathing really caused my muscles to relax when I returned to normal breath.
L
LadyOpoku
Release
The importance of breathing deeply and letting go! That release is powerful and I really needed this!
A
Ava
The patience with breath
I learned that through inhaling and exhaling comes patience.
A
Anna
Breathe
Controlled breathing can soothe almost any ailment in my mind. I had trouble sleeping last night because of anxiety. This helped start my day on a different note with a different intention.
E
Everett
Yes
My plans always work out for me my plans to make plans always work into new plans
A
Alexis
Patience
I learned that I get stressed so quickly and that when I get worked up I just need to control my breathing and relax. I hope this helps me become at peace when I’m in a stressful situation
M
Matthew
Measured breathing
It's actually quite difficult to measure out the different parts of the breath into equal time parts! I find that I do not much care for the idea! ¯\_(ツ)_/¯
N
Natalie
Basics
I really like this meditation. I’m trying to get more people to try meditation and this is so straightforward and adjustable. This is also something I can do during the day when my mind starts to race and I begin to feel overwhelmed with my and growing to-do-list. Sometimes you just have to come back to the basics.
B
Blair
I learned
This practice made my body feel relaxed and my breath smoother. However, today I have experienced some anxious thoughts and feelings due to an inevitable situation/personal challenges I found myself in so my mind was unable to fully let go. But I am focusing on the body and how that feels before I fall asleep.
S
Sheila
Balance
Simple strategy to keep focus on the breath. I liked the counting.
M
Meyali
Perfect
This is perfect, I needed this so much, breathing it’s so important and sometimes i couldn’t do it by myself, this is one of my favorites
E
Elizabeth
Thank you Aura.
I found the beginning of this meditation quite rewarding. I was really able to release tension during the prolonged silence; my muscles, particularly my shoulders felt great when it began again. By the end, I felt the ebb and flow almost as a single act, forgetting yet focused on the nexus of energy, the breath brings to me. I will favorite this. I feel I have much to explore here.
J
Jonesy
Great!
Counting is so helpful to block distractions. I’ve never held in the breath before, it was an interesting and enjoyable change in practice!
A
Ashley
Release
Counting was a great way to drown out all the background noise. I was able to focus more and could feel my anxiety release
A
AJ
Short kundalini
I love when I get to sustain the breath it helps to calm me tremendously
Is
Inès
feeling anxious
i managed to calm myself a little with this practice. it’s really effective !
J
Jasmin
Smoothing Out the Breath
I felt much more calm after this meditation. It was as if I was ironing out the wrinkles in my breath.
R
Rick
Where Do I Feel My Breath
Where I FEEL it most is in my nostrils. But where it resides, where I went to get to know it, I think was mostly in my lungs. Yet in retrospect, maybe I am most aware of it in my abdomen, because when meditations ask me to focus on my breath, that’s usually where I end up; the rise and fall of my stomach. Or am I over-thinking this?
Y
Yana
I felt more relaxed and happy
I learned that breath can effect your mood and how you feel
S
Shelley
Felt Calm
Breathing really makes a difference. I feel more calm than I did before I started this morning
H
Harv
Simple and satisfying
A short quick way to get back on the highway of less monkey brain
A
Ariana
Thinking clearly
It helped me think clearly and pause my life for a moment. I liked how inspirations, the space between and expiration’s should be equal to one another.
SJ
Sarah Jane
3/18/18
I noticed thoughts of what’s to come later this day floating up in my mind. I noticed a weight at the bottom of my breath that made me feel like it was slightly difficult when I inhaled. My face and jaw feel tight still. I’m reaching for that calm place inside. Almost the feeling when you’re in the final stretch of a long run. I can see it but my body is struggling to get there. I also noticed curiosity about the root of my fears today and desire to explore that more.
K
Kaitlynn
Stress relief and sleep
This really truly relaxed me and got me ready to go to sleep with me coughing all night from being sick.
B
Barrett
Calming down
If at all I feel anxious or stressed about anything I can just take deep breaths and it will aid me in getting rid of those negative feelings
M
Milton
Breathe
It’s amazing how taking time to focus on your breathing can help settle your body down during the day.
C
Caroline
Life
I was feeling so anxious but this really helped me. I feel as though I can use this whenever I need to relax
K
Kimette
Deep inhalation Question
At the “top”, or end, of a deep inhalation, I feel like I need to lift my shoulders to fully fill my lungs. Of course this causes my shoulders to tense as they rise, ruining the relaxing effect. Does anyone else have this problem? If so, how do you work around or stop lifting your shoulders?
B
Beth
Smoothing out the breath
I learned that this was very relaxing. I will repeat this exercise at other times
P
Patty
Usually very relaxing
I find with this particular breathing exercise that it makes me yawn. I believe that happens because using a count of 4 for the inhale-hold-exhale isn’t natural; an exhale is normally longer. I was aware from the beginning that I was uncomfortable with this exercise. Changing the count to 4-4-7 was much more comfortable and easier to do. Thanks Aura. 🙏
S
Susie
Smoothing Out the Breath
This was helpful as I was winding down from my walk and looking ahead to my remaining list of to do’s. It felt good to have my muscles and mind relax.🙏🏻
WJ
Walter J
Zoning...
I really felt my breath in my chest region. Expanding fully then slowly falling. While zoning in and out during the 7 min version I was able to just ‘BE’ for longer periods which was Great! Very relaxing after a long holiday weekend ! ❤️☮️🍀
S
Sonia
So calm
I definitely felt very relaxed during this practice and my mind felt so clear after the breaths. I'm looking forward to adding this to my meditation routine for sure and see the positive results 🙏🏼
A
Angela
I felt a little more relaxed
I learned that I need to start taking more breathing exercises
C
Cherish
Smoothing Out the Breath
While performing the breathing exercises, your mind is focused and calm. Once you complete the breathing exercises, your body is relaxed and tingling with sensations A great exercise to do to get relaxed and be more mindful of the present moment.
P
Pippa
Relaxing
After doing this I feel relaxed and calm forgetting of my worries and stresses I’ve had.
K
Katrina
Breath
Focusing on evening out my breath helped me move past my petty stresses and restored me.
K
Kevin
Breathing
I have tense feelings in my body. Arms, legs, and face. My airflow is very pure and I have no troubles breathing.
J
Jess
02/08/19
I noticed that I felt much calmer and in control after doing the conscious breathing exercise. Counting the lengths of my breaths gave me a focus which stopped my thoughts straying into anxiety or distraction.
A
Alexis
Jan 21, 2020
I felt more at ease and I didn’t have any stress or problems on my mind. I noticed that my body was much more comfortable than normal also. Over all this was a very good mediation!
C
Cherish
Conscious Breathing
Each and everyone of us can have an intimate relationship with our breath. All we have to do is become aware of our breath. In this meditation, Hillary has us do just that. I turned inward and became aware of my breathing. I began noticing how my abdomen, my lower and upper chest, my throat and my nostrils all moved while I breathed. Upon further awareness, I even sensed my spine stretching with each inhale and exhale. After a while of conscious breathing, there were no thoughts in my mind. There was just stillness. I had entered a higher consciousness in which I had clarity, in which I felt a sense of calm and peace. Conscious breathing is a great way to give our body a sense of calmness, a sense of peacefulness and our mind, clarity. Indeed, conscious breathing resets our nervous system. I will be revisiting this meditation. Thank you, Hillary! Namaste 🙏🏻❤️☮️
C
Chelsea
How I feel
I felt great after that I learned how to stop and control my breaths when I take time thank this was be very easy and helpful
J
Jeanisse
Breathing exercise
With this exercise we are shown how to control our breathing in order to clear our mind. With each deep breath in, your mind clears itself, and when exhaling, you will feel how every negative thought & bad energies leave your body. Try to take a deep breath for 4 seconds, & release it for an additional 4 seconds. You can feel better afterwards; I know I did & still do.
A
Alichia
Focus
Focusing on my breathing prevented my mind from wandering. My whole body felt very relaxed and I feel free from all my stress. This practice released all the tension that I was holding in my face all day.