Niraj Naik guides a 25-minute session combining diaphragmatic breathing, progressive muscle relaxation, and counted breath rounds with holds. The practice moves through tension release in your jaw and shoulders, then into rhythmic breathing patterns designed to calm your nervous system and build confidence.
Questions this video answers
In for 4 and out for 4.
In for 4 and out for 8.
Chapters
Okay, as mentioned, sitting comfortably or lying down.
And making yourself comfortable, that is the key. No distractions.
Once you've made yourself comfortable, just begin by.
Taking a second.
Just to.
Thank yourself for being here.
To be present in this moment.
To go inside.
And taking this investment in your health and wellness.
Taking a breath in through your nose. It's not the biggest, deepest breath you've taken today. It's just a nice calm breath and let it go. As you exhale, let it go through your mouth.
Reach the end of that exhalation, take another breath. And again. But we're going to breathe deep into the belly this time. So if it helps, put a hand in your stomach and hand in your chest. Inhaling.
As you exhale, through your mouth. Blowing through you a straw. So gentle, slow exhalation.
And we'll repeat that one more time. Again. Inhale. You're expanding low into the abdomen.
A little bit of the rib cage, level of the chest. Hold on to this time. So hold it, keep it there.
And then let it go. The long exhalation.
And allow your breath.
To return to a natural rhythm.
Finding that natural rhythm.
Simply begin by listening.
Listening to your inner world.
A mindful checking.
Listening to your own breath, your heartbeat.
The natural rise and fall.
Expansion on the inhale.
And the release on the exhale.
Giving any sensations.
Any holdings.
Any tightness, any emotion.
Acknowledging whatever is being felt and letting you be.
The breath calms us down.
The breath coming in and going out.
Helps us calm down when we are anxious, when we feel fearful.
Breathing in and out.
With awareness.
And listen to my voice and the music.
Let it relax you.
Don't try to understand it.
Let your brain take care of that. Just listen to the sound.
Allowing the inside world and the outside world.
Come together.
Awareness to your jaw.
Inhale through your nose, allowing the abdomen again to expand. Hold on to that breath. But squeeze the muscles of your jaw. Bite down. Clench your teeth. As you exhale. Let it go.
In your shoulders. Inhale. Bring your shoulders up to your ears. Squeezing that. Hold on to that.
Inhale.
Hold on to the shoulder tension.
And let it go.
Next, your grip. You're clenching your fist. Inhale again. The expansion of the belly.
Squeeze your fist. Hold it. And a long exhale. Let it go.
And lastly your your feet. As you inhale, pull your toes towards you fl. Relax your feet and hold the tension in front of the shins.
And again. Let it go.
Exhale. Let go of more than just the breath.
Again. Allow your breath to find its natural room. Easy, relaxed.
And effortless.
Thoughts and worries and fears. Let them be. Let them drift away.
No need to figure it out or analyze. Just acknowledge what is there, is there.
Shortly we'll begin our first round of breathing. In for 4 and out for 4.
Feelings of expansion on the floor and letting go on the exhale.
Letting go of fear.
Worries and tension.
4 out, 2, 3, 4. In, 2, 3, 4. Out, 2, 3, 4. In, 2, 3, 4. Out, 2, 3, 4. In 2.
Each breath connected out inhale becomes the exhalation.
Witness it all.
All your beings watching for.
In.
Out.
In.
Out.
No gaps, no pauses, no breaks.
In you go.
Inhale and exhale.
Out.
In.
Out.
In.
Notice how your mind relaxes.
Out.
Breathing.
Becomes more as.
In.
Out.
In.
Out.
In.
Out.
Connection with your breath. And if your mind wanders.
Acknowledge the wandering and come back to my voice and the music.
Out.
In.
Out.
In.
Out.
A simple subtle breath in.
Relaxing us.
Immersing ourselves.
Back in the.
L.
In.
Out.
In.
As we get near our first breath retention.
And now fully in. Let's take that inhale. Expanding into the abdomen. Breathing in.
And letting go. As you exhale.
With a sigh or two.
Or simple echo exhale. Hold your breath. Find that comfortable spot, the squeezeful.
Place your attention on a single point.
Your abdomen.
And let it relax.
Bring your awareness to that moment of stillness.
If you have the urge to breathe. Quick sip of air in and exhale.
Returning back into.
Deep meditative state. Pressing the pause button, Standing still.
And now a breath in. Fully in. Breathing in.
Again. Expanding, holding. Hold the inhale and squeeze and draw up the energy. Pulling up the energy from the millibanda. Squeezing it. Drawing up through the pipe all the way up to the middle of your brain. Squeezing the muscles of your forehead and holding that energy.
Feel that energy rising up through the body.
And then let it go.
Find that natural level.
As we prepare to the om chanson.
Listen for the inhale.
Inhaling, cool.
And letting go of the arm or the side or the tone or simply a long exhale.
Again, breath.
And letting go. Letting go of more than just the breath.
As you let go of the arm or the exhalation.
Let the tension drift away.
Let the shoulders relax.
The corners of your eyes.
Relax your jaw.
Engaging in the vagal tone.
Let it go. Release.
Any remaining tension. Is no Longer needs no longer. Serves and practice.
And one last time.
Make it last. Make it long.
Understand the natural rhythm of the breath.
The awareness of the inner world. How do you feel?
How would you like to feel? At the end of the next.
Round?
2 is in for 4 and out for 8.
Slow exhalation. Sinking into the surface beneath you. Immerse yourself freely. Surrender and trust. Listen to the count.
And each breath bringing more and more closer to the bliss.
3, 4, 5, 6, 8.
Fully in.
Breathing in again. Expanding and holding.
Hold it.
Squeeze. Pelvic floor. Squeeze your clench your fists. Hold and Lego again.
Ah.
Exhale and hold your breath.
Find that stillness that counts. Place your awareness.
On a single point. Relax into.
Any worries about the future.
Any worries about the past.
Simple we can to fade away.
Drift.
If you have that urge to breathe in a quick sip of air and exhale.
Sa.
And then.
Really in. Breathing in.
Feel inhalation. Expanding, holding, squeezing, contracting the energy pulling up through the spine. Drawing up, sending upwards, sending outwards. Feel the energy rising up. Point between your eyes and hold it there. Squeeze.
Sigh or tone. Simply let go.
The rhythm of natural.
Inhale.
The exhale.
Repeating these words into your subconscious mind.
I am free of anything that weighs me down.
I am strong.
Stronger than I think.
I can handle anything that life throws at me.
I've got this.
I control my thoughts. Anxiety does not control.
I am myself and what I do matters.
I choose peace, which is love, compassion. Even in my darkest days.
I can overcome.
Leave today knowing that you are a better person.
Take comfort in knowing this.
These last few minutes are yours.
Enjoy the stillness. Bless.
Sam it.
Sam.
Sa.
Keeping your eyes closed. Slowly.
Bringing our awareness back.
And wiggling your fingers. Wiggling your tools, Moving your wrists and your feet.
Rolling your shoulders. Turning our head from side to side.
Taking a breath in as we expand by lifting our shoulders up to our ears. Breathing in. Shoulders up to your ears.
Squeeze and hold and then exhale.
Welcome to stay with your eyes closed and just enjoy this moment.
