Deep Breathing Meditation

This week’s guided meditation with ElΓ­nrΓ³s is a deep breathing meditation to reduce stress. Our bodies are so incredible! Simply by breathing out for twice as long as we breathe in, our bodies go from the frazzled “fight, flight or freeze mode” to “rest and digest”. We have two nervous systems: the sympathetic and the parasympathetic. With this breathing exercise β€” sometimes called “4-4-8” β€” we activate the nervous system that is chilled out, healthy, and happy.

Enjoy this 10-minute guided breathing meditation wherever you are. Just find a comfortable spot, close your eyes, put your headphones on, and press play. With these breathing exercises you will feel calm again and proceed with the day feeling more present, composed, and content.

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Watch on YouTube: Deep Breathing Meditation

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Script: Deep Breathing Meditation

Hello Darling. Welcome to this Deep Breathing Exercise To Reduce Stress. This is a 10 minute long Guided Breathing Meditation based on the proven 4-4-8 technique.

When we breathe out for twice as long as we breathe in, our entire biological system calms down and stabilizes. The body is clever and has some practical functions built-in and on a basic level, we are governed by biological laws that date back to prehistoric times. When we breathe out slowly and take our time to completely empty our lungs of air, the brain knows that are not in danger. Then it knows that it is safe to set the nervous system and all other biological functions in chilled-out mode. This has a ripple effect on our minds and our feelings too. So, let’s do that now.

Please sit down or lay down comfortably, put your headphones on and close your eyes. Throughout this meditation, when you breathe in, breathe all the way down into the belly, and when you breathe out, make sure to empty your lungs completely.

Part 1

We will start with breathing in to the count of three, holding the breath for a count of three and then breathing out slowly to the count of six. We’ve got plenty of time today, so don’t’ feel stressed or push yourself too much. Just do your best to follow my instructions. It can take a few minutes to get into a slow breathing rhythm.

Now, just notice the feeling of your body connecting to the surface underneath you. Take a deep breath and allow yourself to just let go of any tension in the body. Feel gravity holding you, pulling you down gently, holding you in place. You. Are. Safe.


Let’s breathe in for three, hold the breath for three, and breathe out to the count of six, ten times.

Breathe in: 1, 2, 3
Hold: 1, 2, 3
Breathe out: 1, 2, 3, 4, 5, 6

Well done darling. Bring your attention to your heart. Put a hand on your heart if you can and just thank yourself for this healing moment.


Part 2

Now we will breathe in to the count of four, hold the breath for four, and breathe out to the count of eight, ten times.

Breathe in: 1, 2, 3, 4
Hold: 1, 2, 3, 4
Breathe out: 1, 2, 3, 4, 5, 6, 7, 8


Let’s take this serene moment and send some love out into the world. Let your good will flow out into your neighbourhood, your city, your state or your region, your country, and the world. Wish all people well. May we all find love in your hearts and grow as a species. Namaste.

7-Week Course to Make Your Soul Sparkle

This course is comprised of 7 Masterclasses (1 hour each), 31 Uniquely Designed Soul Glow Meditations + 14 Secret Bonus Videos. And although it’s not launching until 1st of Sept, you can read more about it here: Course Info

In the first week you’ll get answers to questions like:
How can I use my energy, the energy of the earth and the universe to my benefit?
Why should I meditate and what are the benefits of daily meditation?

How can I use my breath to be present, aware and centred?
How can I finally stop that mind-chatter?!

In week two it’s all about the morning meditation, and you’ll get answers to qu
estions like: How can you clear your body, mind and soul of clutter to welcome a brand new day? What is the best way to do a morning meditation? Why is morning meditation so important?

Click to read more about the course