Guided Deep Breathing Meditation Technique for Relaxation & Anxiety Relief
In the video and article below, you’re going to learn a deep breathing meditation technique that focuses on accessing that place of deep inner stillness within. It’s a guided meditation in the video.
The breathing exercise will bring a state of deep relaxation as you become more alive at the same time. Breath is life. The more you can breathe deeply without letting thoughts or anything else obstruct the smooth flow of the breath, the more alive you become. Anxiety gradually dissolves.
During this breathing meditation, you want to use every opportunity to let go of tension. If you become more aware of a tension point in the body, just sit with it. If you feel like you can relax that part of the body, do so.
You have some options here.
You can watch and listen to the video. You can also click the play button and then scroll further and read along with my voice.
How to Do the Deep Breathing Meditation Technique
1. Sit comfortably in a chair with feet flat on the floor or use a meditation cushion if you’re into that. Place the hands on your lap. The straighter the back the better. Close your eyes.
Optionally, you can place the bottom of the tongue to the roof of the mouth, or at least the part of the tongue near the tip region.
2. Breathe deeply and completely through the nose. Your belly should feel like it’s expanding in all directions like a balloon. You should feel it in your lower back and even in your groin. In other words, it’s not just your belly pushing forward. It may feel like a gentle massage in these areas. Let the inhale and exhale be of equal length and intensity.
3. Become increasingly absorbed in the feeling and sound of each breath. Each breath is new. Each has its own personality. Relax into the sensations and merge with them on both the inhale and the exhale. You may feel an expansion on the inhale in more areas than just your lower back, ribs, belly and groin. Other parts of the body may start to come alive as well, like the entire spine. This is your reality. It is all that exists.
4. At the end of an inhale, hold your breath for just a couple of seconds. Take note of the feeling of stillness between the inhale and the exhale. After the exhale, hold again for just a couple of seconds. Keep doing that.
This stillness is a clue of what the true inner self feels like. It’s a deep and infinitely still place behind all thought and emotion and all the movement, flux and flow. It’s where happiness comes from. Here, it is the stillness between the movements of the breath.
5. Any time thoughts or emotions come up, don’t try to push them away. Take note that they exist in the present moment. Let them be what they are. You are the sky. They are just clouds passing through. Then, go back to focusing on the breath and the space between breaths. This also holds for any tension you may become aware of while practicing this breathing technique.
There is more than one process in this breathing technique that helps you let go of anxiety. First is the breathing itself. The ego pushes away uncomfortable experience and clings to comfortable experience. It will restrict feeling by restricting the breath. Deep breathing builds equanimity so that you can “hang” with your inner experiences better.
Step number five is the practice of mindfulness or detached awareness. In mindfulness, you learn how to embrace experience on a moment to moment basis. Whether you feel it to be positive or negative, you build equanimity and learn to hang with what’s happening as an impartial observer. This is something that also helps you overcome anxiety.
You don’t have to be suffering from anxiety in order to practice this. The benefits are too long to list regardless of your situation. If you are dealing with anxiety, you’ll likely experience measurable effects within a few weeks. However, keep in mind that the largest benefits of deep breathing meditation techniques are mainly long term. The benefits for anxiety sufferers are cumulative.
Don’t expect quick fixes. Just use tried and tested techniques like this one and keep a good momentum going in your practice.
Share your experiences and thoughts about deep breathing techniques in the comments below. Have they helped you with anxiety? How do you discover deep relaxation?
Tom Von Deck is a meditation trainer and speaker. Tom specializes in making meditation much much easier for busy and non-busy people from all backgrounds and paths. He is the Mackdaddy of The Deeper Meditation Video Zone and DeeperMeditation.net.
What i don’t understood is in truth how you
are no longer really a lot more well-favored than you may be
now. You’re so intelligent. You understand therefore
considerably on the subject of this matter, made me individually believe it from numerous various angles.
Its like women and men aren’t involved until it’s one thing to do with Woman gaga!
Your individual stuffs excellent. All the time maintain it up!
Tom Von Deck
If you only feel anxious and panikcy when you have to make a presentation or speak publicly, then I seriously doubt that you suffer from any anxiety disorder that requires medical intervention. I think this fear of public speaking is relatively common.If other situations make you severely anxious as well then I would suggest seeing a Dr as there could be an underlying cause which can range from depression to generalised anxiety disorder.The fastest (but not the best way) to resolve this issue is to take a low dose of a tranquiliser such as alzam before you have to speak publicly.However this type of drug needs to be pescribed by a Dr.Another usefull technique is breathing excercises. You can find a lotta information on the internet about this.
I have been struggling with anxiety and seeing a counsellor for breathlessness and air hunger. I have searched for a good meditation online and always feel pressured by their complicated instructions or distracting background music. I often feel overwhelmed by pushing thoughts out of my mind and feel that I am failing at the meditation by not being able to get the thoughts out of my mind.
I am writing to let you know that this meditation video has been EXTREMELY successful for me. The other night I was extremely anxious and was desperately searching YouTube for something to help me as I just felt terrible. I found your video, and after sitting down with a cup of tea and doing the meditation, I came out after as a whole different person, and felt like myself again. I have since done it every day since and shared with my friends and boyfriend. I would like to sincerely thank you for this video, it continues to transform me into a calmer, more at ease person, and has been the only meditation that has ever worked for me. My favourite line is “you are the sky. they are just clouds passing through.”
Tom Von Deck
That’s great to hear. Thanks for the feedback, and I’m glad you found something that works.
What’s up, just wanted to tell you, I enjoyed this article.
It was inspiring. Keep on posting!
It’s an remarkable post in support of all the internet people; they will
take advantage from it I am sure.