Breathwork for Releasing Fear + Anxiety
This is one of my favorite breathwork practices to share with clients. A potent tool for releasing the effects of anxiety, fear + isolation from the nervous system, this practice supports us in returning to our sense of peace, and allows us to feel connected, loved, and protected once more.
To begin: ⠀
Read through the entire breathwork practice before beginning to breathe.
Light a candle, burn smudge or spray a scent that prepares your space for sacred practice.
With a pen, journal + eye mask nearby, make yourself comfortable lying down on your back.
If you are practicing with the playlist, begin playing the music.
Inhale, relax your body, and close your eyes, covering them gently with an eye mask or a soft piece of clothing.
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Now exhale, drawing your belly button in towards your spine, and squeezing all the air out of your lungs. As you exhale, let out any sound that comes, and tense your body as tightly as you can, scrunching your face, balling your fists, and stiffening throughout your entire body. Remain in this tightness for twice as long as the length of your inhale, allowing the sensations to intensify.
Continue with this breathing pattern for the full length of the first song: inhaling, relaxing and softening into expansion, and exhaling, tensing your entire body and letting out a long, vocal sigh, moan, yell or growl. Allow this practice to activate + move energy through your body as you move and breathe. Contract and expand, contract and expand.
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As the first song comes to a close, place one hand on your heart, and one hand on your belly.
Gently shift your breath into your belly, and begin breathing now using a diaphragmatic breath- allowing your belly to puff up on the inhale, and drawing your belly button in toward your spine on your exhale. Lengthen your exhale as you breathe, allowing it to be twice as long as your inhale.
Continue breathing, and as you feel ready, gently bring to mind a protective presence- this may be the face of a beloved, a childhood animal, dream image, or landscape that makes you feel safe. See who comes. Tune into the particularity of this figure- paying attention to what it smells, looks, feels, and sounds like.
As emotions move through you, allow yourself to feel them. Breathe, allowing them to unstick, and gently release from your body. Allow yourself to yawn, sigh, and moan, and feel the energies of regulation stirring within your nervous system.
Continue with this rhythm for the length of the playlist or until you feel complete, noticing any memories, images, thoughts, or insights that arise, and allowing them to flow through you, as you continually return your awareness to your protective presence.
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Complete your practice by rolling to one side, wrapping your arms around yourself, and thanking your protective presence. Rest for a few minutes. Notice how your body feels.
Allow your eyes gently open. Sit up slowly. Spend the next few minutes journaling, being sure to write down anything that is moving through you, especially if it “doesn’t make sense.”
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Return to this practice to release fear and reconnect deeply to your power and sense of safety and ease.