meditations

Meditatiion

Breathwork 🫁

Meditation

Box Breathing, also known as four-square breathing, is a simple deep breathing technique that involves inhaling for a count of 4, holding the breath for 4 counts, exhaling for 4 counts, and holding again for 4 counts before starting over. It's a quick and easy practice that can be done anywhere to help you feel more calm and centered.

Here's how to perform the Box Breathing technique with a 4-second count:

	1. Sit or stand comfortably with good posture.
	2. Close your eyes and take a few deep breaths to relax your body and mind.
	3. Set your intention to BALANCE & HARMONIZE.
	4. Inhale through your nose for a count of 4.
	5. Hold your breath for a count of 4.
	6. Exhale gently through your nose or mouth for a count of 4.
	7. Hold your breath for a count of 4 before starting the cycle again.
	8. Repeat the cycle for a few minutes or until you feel more relaxed and centered.

The benefits of the Box Breathing technique:

	• Reducing stress and anxiety: The technique can help to calm the mind and body and reduce stress and anxiety.
	• Improving focus and concentration: Deep breathing exercises like Box Breathing can increase oxygen flow to the brain, which can help to improve mental clarity and focus.
	• Promoting relaxation: By intentionally slowing down and focusing on your breath, you can promote a sense of relaxation and calm.
	• Enhancing physical performance: Box Breathing can be used to improve athletic performance by increasing oxygenation of the body and reducing anxiety.

Tips:

	• Remember to set your intention
	• Try breathing with more energy & body activation to increase energy
	• Try breathing with a more relaxed breath inhaling and exhaling passively for relaxing effect
	• Try increasing the Seconds of the box for a more calming effect. 


Overall, Box Breathing with a 4-second count is a simple and effective way to promote relaxation, reduce stress and anxiety, improve focus and concentration, and enhance physical performance.

Guided Breath - 10min - Box Breath 4S

Set your intention to Relax

The Bottom Triangle Breathing Technique is a deep breathing exercise that involves inhaling for 4 seconds, exhaling for 4 seconds, and pausing at the bottom of the exhale for 4 seconds. The intention of this technique is to activate the parasympathetic nervous system, which is responsible for the body's rest, relaxation, and digestion functions.

Here's how to perform the Bottom Triangle Breathing Technique:

	1. Sit or stand comfortably with good posture.
	2. Close your eyes and take a few deep breaths to relax your body and mind.
	3. Set your intention to RELAX
	4. Inhale through your nose for a count of 4 seconds.
	5. Exhale slowly and completely through your mouth for a count of 4 seconds.
	6. Hold your breath at the bottom of the exhale for a count of 4 seconds. (Scan your body)
	7. Repeat the cycle for several minutes, focusing on the feeling of relaxation in your body.

The benefits of the Bottom Triangle Breathing Technique include:

	• Reducing stress and anxiety: The technique can help to calm the mind and body and reduce stress and anxiety.
	• Improving digestion: The activation of the parasympathetic nervous system can help to improve digestion and nutrient absorption.
	• Promoting relaxation: The intentional pause at the bottom of the exhale can promote a sense of relaxation and calm in the body and mind.
	• Enhancing overall well-being: The Bottom Triangle Breathing Technique can help to balance the body's internal systems, promoting overall health and well-being.

Tips: 

	• By increasing the length of time at the bottom of the breath and scanning your body you can increase the calming effect. 

Overall, the Bottom Triangle Breathing Technique is a simple and effective breathing exercise that can be done anywhere to promote relaxation, improve digestion, and enhance overall well-being.

Guided Breath-10min-Bottom-Triangle-Relax

Anxious? Panicked? Stressed? Overwhelmed? 

This track is for you...

Give yourself the gift of stopping to practice balanced coherent breathing cadence. Re-wire your habitual way of breathing to be more balanced and flexible so that you become better and better at experientially understanding what the balanced flow state is like. 

This experience is for people who want to improve their resilience, rebalance their nervous systems, and create a space of safety from within their own bodies using their own energy systems (aka respiratory system, nervous system, and vascular systems). 

Send yourself some signals that it is ok, that you are enough, and that you can trust yourself from the inside out. 

Much love.

Guided Breath - 20min - Functional Coherent Diaphragmatic Breathing

Take three minutes to bring some calming awareness into the present moment with this breathing space meditation, led by Vidyamala Burch.

3 Minute Breathing Space - Breathworks

Your mind is a powerful tool , and your closest ally. During this difficult time of stress and fear, use this meditation to cleanse, clear and focus your mind.  Fear Not! You are stronger and more powerful than you think.

White Light Meditation

Många tycker att det är svårt med andningsövningar i början och då kan det var till hjälp att fokusera på en del av andetaget. I den här övningen får du fokusera på andetaget i näsan.

Näsandning

🫁 Pulmonaut ✨Creator 🎶Musician 💗Healer
https://linktr.ee/chriswurden
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Chris Wurden is passionate about creating empowering, safe & supportive containers where beings can experience profound relaxation & lasting transformation. 

He uses the 4 elements, sound, yogic sleep techniques, & modern psychology to peel back your layers of thought, anxiety, fear, and supposed to, bringing you to a state of pure Being. His end goal is to unlock & empower your innate & infinitely powerful compassionate self.

Let's all expand our Human's!