A YouTube guided breathwork/relaxation recording led by Martin McPhalmy (Perform True Health). The short nasal-only slow-breathing meditation (approx. 6 minutes) guides listeners to ground themselves when overwhelmed or anxious, with safety guidance (do not use while driving or operating machinery), step-by-step timing (inhale 3-count, exhale 6-count), body- and breath-awareness cues, a brief silent pause, and a ding signaling the end.
Chapters
Hello and welcome to this breathing, relaxation meditation. My name is Martin McPhalmy from Perform True Health. And today you're going to experience how to put yourself into a calm and relaxed state. And this is aimed at people who want to ground themselves when they're feeling overwhelmed, anxious and unable to escape their mind. Do not listen to this recording whilst driving or operating machinery, and only do so when you can safely relax. This is going to be a nasal breathing only exercise, so I want you to take a seat, get yourself comfy or lay down, and for the duration of this breathing exercise, try not to move. If you do need to move at all because you're feeling uncomfy, then please do so. Come back to your breath as soon as you can. Now, gently close your eyes and go within. Just begin to pay attention to your body. Pay attention to how your feet touch the ground or floor beneath you. And how the back side of your body is beginning to feel heavy. Bring your awareness to your heart and just notice how you feel. Now bring your attention to your breath. Don't change it at all. Just notice how your chest and abdomen rises and falls. Now just take a big breath in through your nose, nice and slowly and just let it go. Taking a big breath in, nice and slowly and just let it go. We're going to breathe in for a three count and relax on the exhale for a six count with me. In for three, two, one and out for six. 5, 4, 3, 2, 1. In for 3, 2, 1 and out for six. 5, four, three, two, one. Lightly on the way in, two, one. And relaxing on the way out. 5, 4, 3, two, one. In on your own for free. And let go of any tension on the way out, Counting on your own. In for free and out for six. Keep that going at your own pace. At the end of the breathing session, you will hear a slight ding. If your eyes remain closed. Just let go of the breath and just notice the natural flow of air in through the nose and out through the nose. Bring your awareness to the rest of your body and notice how all the tension you are feeling has let go. Now place your awareness on your heartbeat. Just notice how calm and slow repeats as it provides you with nourishing oxygen. And just have a moment of silence. And when you're ready, gently open your eyes.
