Last Updated on November 13, 2024 by Erin Blair
The holiday season can be both exciting and busy, but it also often brings additional stress with hectic schedules, social and family pressures, financial strain, and, for some, feelings of loneliness or isolation.
It’s easy to become overwhelmed and miss out on the most important part—being present with loved ones and enjoying some time off.
As a qualified meditation and mindfulness teacher, I’d like to share a simple breath meditation to support relaxation and help you feel more grounded and present in just a few minutes.
Everyone experiences stress, though reactions can vary depending on an individual’s nervous system state. For instance, if someone is feeling particularly reactive in a stressful situation like a traffic jam, it doesn’t necessarily mean their life is more stressful than anyone else’s; it may simply be that their nervous system is heightened, and they don’t have tools in place to move out of “fight or flight” mode.
Meditation and breath techniques can be helpful tools for promoting relaxation and supporting a balanced nervous system. This can lead to feeling more present and connected with loved ones.
The following breath meditation is simple, accessible, and only takes a few minutes. As the name suggests, the technique involves extending your exhale. By increasing the length of your outward breath in comparison to your inward breath, you stimulate the relaxation response (which counters the stress response).
Each inhale is neurologically linked to slight excitation, while each exhale is associated with relaxation. So, by extending your exhalation, you’re signaling to your body that it’s okay to feel safe and calm.
Extended Breath Meditation
- Breathing ratio: The ratio for this meditation is 2:4, meaning you breathe in for a count of 2 and exhale for a count of 4. As your body relaxes, you might be able to extend the exhale to a count of 6.
- When to use it: This meditation can be practiced at any time of the day and is especially useful when you notice stress building up.
- How to practice: This can be done with your eyes open or closed, seated or standing—whether you’re waiting in line or at a family gathering. However, for the best results, try this while seated with your eyes closed, following the steps below:
- Find a comfortable seated position, close your eyes if possible, and take a few natural breaths.
- Begin by breathing in gently through your nose for a count of 2, then exhale slowly for a count of 4. As you settle, aim to lengthen the exhale to a count of 6 if comfortable.
- Repeat this for a few minutes, focusing on the sensation of each breath and letting go of any tension with each exhale.
This technique can help you feel more relaxed, supporting a calm state of mind and body for the holiday season and beyond.
Steps:
Part 1. Settling In
- Sit in a comfortable position and gently close your eyes.
- Begin by simply observing your natural breath. Notice your inhalation and exhalation without changing anything.
- Observe your body and make any necessary adjustments.
Part 2. Extended Breath Method
- Start by breathing in through the nostrils for a count of two (1, 2). And then exhale through the nostrils for a count of four (1,2,3,4). Continue with this ratio for about a minute.
- Now, you may like to try to extend the outward breath even further. Breathe in for a count of 2 and out for a count of 6. If this is comfortable, continue with this ratio, or if you are straining, come back to the 2:4 ratio.
- Continue to breathe in deeply and out fully.
- Do this for 3 – 5 minutes.
Part 3. Completing
- Finish by coming back to your natural breath, again simply observing it. You may notice the breath is slower and you feel a bit calmer.
- Gently open your eyes.
I hope you enjoyed this simple yet powerful breath meditation to support stress management and have you feeling calmer and more present for the holiday season.
Soelae Riley
To book a one-on-one meditation session with Soelae, please click here.
Instagram: @soelae_
Website: www.soelae.com
