Winding Down With Long Exhales | 10 Min Guided Power Breathwork

Hello, I'm Ed. Today we'll do stress-relieving power breathing with long exhales. Research clearly shows that longer exhales can slow your heart rate and lower blood pressure. They also help lower the stress hormone called cortisol. This breathing exercise is simple. Just follow the power breathing technique.

Breathe in through your nose. Then, as you exhale, purse your lips as if whistling. Slowly blow the air out. If you find breathing through your nose difficult, breathing through your mouth is fine too. The main thing is to

listen closely to my voice and follow along. Focus on the sensations in your body. As you breathe, focus on how your body feels. During the exercise, when thoughts arise, like "I'm so tired," or any other random thoughts,

when you notice them, let them drift away like a breeze. Let them pass. If you get carried away by thoughts, remember, we often do. It's human to get swept up in thoughts. That's okay. Gently return to the present.

Don't be hard on yourself. Being able to return to this moment is what matters most. Let's begin. Three. Two. One.

Stress-relieving power breathing. One. Two. Three. Four.

Breathe in through your nose. Exhale with your lips pursed as if whistling. 1, 2, 3, 4. Keep feeling the sensations of breathing. It's okay if thoughts arise. Just bring your attention back.

Please like, subscribe, share, and donate to support Mingjing and Diandian. Three. Two.

One. Breathe in. Hold for a few seconds. Now gently exhale fully. Keep just a little air inside. Hold for one minute. Your body's sensations are your home. Keep returning to this safe harbor.

Begin to listen. Tune in to your five senses. Let awareness keep flowing naturally. Awareness doesn't stay in one place. It keeps moving. If your attention gets caught in a chain of thoughts, like a tornado of thoughts, observe it when you notice.

Watch this thought. Where does it go when it ends? Three. Two. One. Breathe in. Hold. Close your mouth.

As you exhale, make a sound like this. Get ready for the next round. First, exhale fully. 3. 2. 1. Round two.

One, two, three, four.

In through your nose, out through your mouth. As you breathe, do you feel anything flowing inside?

Does it move in a particular direction? Keep tuning in to the shifting sensations inside.

Please like, subscribe, share, and donate to support Mingjing and Diandian. Three. Two. One. Breathe in. Hold for a few seconds. Now exhale gently. Hold for one minute.

Stay with your body's sensations. If your thoughts are like a tornado, fast and chaotic, give them a label. Label the whole swirl "a tornado of thoughts." It will disperse on its own.

Whenever a tornado forms, silently label it again. Keep doing this. Soon, the chain of thoughts will dissolve on its own.

3. 2. 1. Breathe in and hold. Again, as you exhale like before, consider where in your body you'd like to feel it resonate.

Choose whatever resonance you like. Any vibrating sound is fine.

Okay. Let's get ready for the next round. Exhale fully. Three. Two. One. Three. One.

Two. Three. Four. One. Two. Three, four.

Please like, subscribe, share, and donate to support Mingjing and Diandian. Three. Two. One. Breathe in. Hold for a few seconds.

Now exhale gently. Hold for one minute.

YoYo Television Series Exclusive. Three. Two. One. Breathe in. Hold. Again, on the next exhale, create resonance and vibration in your body.

If you felt the vibration in your neck, try shifting it to your chest or the top of your head.

Okay, good. You've done very well today. Now we'll meditate for ten minutes. You can lie down or sit. During meditation, your whole body needs to relax completely. Don't strain to sit perfectly straight.

That's not meditation. That's just straightening your body. It has nothing to do with meditation. As for posture, any rules about how we sit are simply there to keep us alert. First, feel within your body that sense of being alive, of existing.

You know you exist. There's something there. It's something we overlook every moment— a profound truth. Okay. Good. First, notice the natural flow

of breath through your nose. Don't try to control your breathing. This can be a little difficult. The trick is to relax your body. Relax your nose. Let everything relax. Let your breath flow naturally.

Focus your attention on your nostrils. Feel the air brushing past as it flows in and out. Just notice it coming in. Then, as it flows out, just notice that too. As you breathe in, see if you can feel

a slight tightness in your nose. As you breathe out, the sensation is a little different. When you breathe in through your nose, the air usually feels cooler. When you breathe out, the air comes from inside your body and feels a little warmer.

Try noticing that subtle difference. That works too. Okay. If your body feels a little tense and you want to control your breathing, that's okay. Relax and come back. Keep observing

your breath flowing in and out.

Subtitles provided by the Amara.org community. Please like, subscribe, share, and donate to support Mingjing and Diandian. Now we're focused and relaxed. Let's notice the moment each exhale and inhale ends, and the empty space between breaths. Here's what we'll do next. Notice your inhale as it ends.

Before the exhale begins, there's a gap. That gap has no content yet. When it— when your inhale ends, silently say, "Gone." In English, this practice is called "gone." It means something has disappeared.

When something disappears, in other words, as you breathe in, feel the inhale continuing. Okay, it's gone. Silently say, "Gone." Then, as you breathe out, feel the exhale continuing.

Okay, that sensation is gone too. Silently say, "Gone." We're looking for all those endings. We've always looked for the moment something begins. Now we're doing the reverse. This is very powerful. When something disappears,

we can call it "gone" or "empty." OK. This practice is very simple. Don't overthink it. For the next few minutes, just focus. Focus only on that emptiness:

the end of each exhale and inhale, and also the space between them. Simply notice, once a breath ends, the space before the next one.

Please like, subscribe, share, and donate to support Mingjing and Diandian. Subtitles provided by the Amara.org community. Please like, subscribe, share, and donate to support Mingjing and Diandian. OK, that's it. Let's greet the day feeling our best. We can also practice noticing "gone" in daily life. That sense of emptiness. "Gone" means something has passed or disappeared.

For example, when we're walking or doing something that doesn't take much thought, we can observe everything around us. Everything has a moment of being gone or empty. Say someone is walking ahead of you. You can see them walking, then they turn a corner and disappear. You can simply note,

"That person is gone." So whenever a person or something else disappears from your awareness, you can note "empty." This works with any of the senses. For example, you might notice a smell. Once it fades, just note, "OK, gone."

Everything ends in its own time. So stay relaxed and flexible. Let it arise naturally and pass naturally. OK. If you enjoyed today's guided breathing, please share it

with friends who are feeling stressed. And if you have any questions about breathwork or meditation, you can leave a comment or a like. Your support means a lot to us. There's a link to our LINE group in the description. If you have any questions,

just ask us there. All right. That's all for today. Thank you!

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