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Unwind in 5: Pressure-Release Breathing for Instant Stress Relief
Published 1 week, 2 days ago
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Hey there, I'm Julia Cartwright, and welcome back to Daily Mindfulness. I'm so glad you're here with me today, especially on a Tuesday morning when the week is hitting that sweet spot of overwhelming, right? You've got emails piling up, maybe someone needs something from you, and your nervous system is basically screaming. So let's just pause together for five minutes and remember that you're actually okay right here, right now.
Go ahead and find a comfortable seat, feet flat on the ground if you can, or however feels good in your body. There's no perfect posture here, just honest positioning. Let your shoulders drop away from your ears and gently close your eyes or soften your gaze downward.
I want you to notice your breath right now without changing it. Don't judge it, don't fix it. Just observe it like you're watching clouds move across the sky. Your breath is already doing its job. For the next few seconds, just witness that.
Now here's our main practice for today, and I call it the "pressure release" breathing technique. Think of stress like steam building up in a teapot, and we're going to let just enough escape so the pot doesn't whistle.
Breathe in slowly through your nose for a count of four. Feel your belly expand like a balloon filling with calm air. Hold it for just a moment. Now exhale through your mouth with intention, like you're blowing out birthday candles, but slowly, controlled, purposeful. Make that exhale longer than your inhale if you can, maybe a count of six or seven.
Do this with me. In for four, hold, and out for six. Again. In for four, hold, and out for six. Feel that? Your nervous system is literally downshifting right now. That longer exhale triggers your parasympathetic nervous system, your body's natural chill button. It's science wrapped in something as simple as breathing.
Keep going with this rhythm for a few more cycles. Notice how your chest feels, how your hands rest, the quality of your thoughts. You might notice them settling like sediment in water, becoming clearer.
Here's what I want you to remember as you head into your day: You can do this breathing practice anywhere, anytime you feel that pressure building. In the car, at your desk, standing in the grocery store line. Two minutes, and you've essentially reset your nervous system. You don't need candles, apps, or the perfect moment.
Thank you so much for joining me on Daily Mindfulness: Five Minute Meditations for Stress Relief. If this practice helped you find even a sliver of peace today, I'd love for you to subscribe so you never miss a meditation. You've got this.
For great deals today, check out https://amzn.to/47ZqpWT
This content was created in partnership and with the help of Artificial Intelligence AI
Go ahead and find a comfortable seat, feet flat on the ground if you can, or however feels good in your body. There's no perfect posture here, just honest positioning. Let your shoulders drop away from your ears and gently close your eyes or soften your gaze downward.
I want you to notice your breath right now without changing it. Don't judge it, don't fix it. Just observe it like you're watching clouds move across the sky. Your breath is already doing its job. For the next few seconds, just witness that.
Now here's our main practice for today, and I call it the "pressure release" breathing technique. Think of stress like steam building up in a teapot, and we're going to let just enough escape so the pot doesn't whistle.
Breathe in slowly through your nose for a count of four. Feel your belly expand like a balloon filling with calm air. Hold it for just a moment. Now exhale through your mouth with intention, like you're blowing out birthday candles, but slowly, controlled, purposeful. Make that exhale longer than your inhale if you can, maybe a count of six or seven.
Do this with me. In for four, hold, and out for six. Again. In for four, hold, and out for six. Feel that? Your nervous system is literally downshifting right now. That longer exhale triggers your parasympathetic nervous system, your body's natural chill button. It's science wrapped in something as simple as breathing.
Keep going with this rhythm for a few more cycles. Notice how your chest feels, how your hands rest, the quality of your thoughts. You might notice them settling like sediment in water, becoming clearer.
Here's what I want you to remember as you head into your day: You can do this breathing practice anywhere, anytime you feel that pressure building. In the car, at your desk, standing in the grocery store line. Two minutes, and you've essentially reset your nervous system. You don't need candles, apps, or the perfect moment.
Thank you so much for joining me on Daily Mindfulness: Five Minute Meditations for Stress Relief. If this practice helped you find even a sliver of peace today, I'd love for you to subscribe so you never miss a meditation. You've got this.
For great deals today, check out https://amzn.to/47ZqpWT
This content was created in partnership and with the help of Artificial Intelligence AI