10 Minute Anxiety Relief Practice
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- čas přidán 4. 09. 2024
- This quick anxiety relief practice guides you through an effective breathing technique which calms your nervous system, therefore allowing your anxious thoughts to slow down. Relieving your anxiety takes time, simply because your brain and nervous system must learn that you are safe. Once it feels safe, your body will slowly adapt and move into your parasympathetic nervous system.
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Too many meditation practices make false claims about clearing the mind and eliminating anxiety. While these are often pleasant side effects of meditation and mindfulness, they are not the intended goal. The only goal of a meditation practice is to be present; to observe the self in the current moment with acceptance and compassion. Daily mindfulness meditations, along with intentional calming strategies and routines work together to decrease anxiety while improving emotion regulation and overall mood. Learn more about anxiety relief strategies that are actually effective AND long-lasting with my Free Guide - 9812-katie.sys...
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DISCLAIMER
The information, including but not limited to, text, graphics, images, and other material in this video are for educational and entertainment purposes only. No material in this video is intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding medical conditions, mental health conditions or treatment.
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For your convenience, I have provided some wonderful resources which can assist you in your mental health and wellness journey. The world is full of products and self-help material. The resources linked here have been used and recommended by myself, colleagues, as well as individuals just like yourself. Thank you in advance for buying through these links. The money that is obtained from promoting these resources is used to provide the free mental health education you have found through this channel. With that said, here is how I have carefully considered which resources to promote:
1. It provides information which is easy to understand and simple to implement.
2. It has been highly recommended by colleagues and individuals just like yourself.
3. I would promote it even if there was no small commission recieved.
All of these products meet these three criteria. If you love/hate a resource, please let me know. If it has changed and is bad, I, of course, want to stop recommending it.
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VIDEO DETAILS
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I do this meditation in my car before work where things can get very busy and stressful (in medical field). It’s been great and really helps my mind and body relax, thank you for your services to humanity 🙏🏽😊
Thank you so much for sharing your experience and these kind words! I am so glad this practice has served you well 🙏
Sounds dangerous
I'm in pre reg in er and conworkers are telling me to relax and it pisses me off
Thank you so much for your service
@@garvinc7267 Thank you for YOUR services to humanity!
A friend sent me this after they've noticed I kept getting very stressed and anxious pretty much daily (even though it's already gotten better over the past few months). I just tried it out for the first time and I feel so much safer and calmer already. I literally started yawning around 3min into the guided breathing because I felt the anxiety leaving my body. Thank you ❤
Thank you for sharing your experience! I am so glad this practice has been helpful for you 🙏
Yes i even cried a little cuz the emotions escaped my body because it was stuck in there.
you have a great friend!!!
saved me from a full on panic attack ❤
I am so glad this practice was helpful for you! 🙏
In my adult years I've developed anxiety, unfortunately. I found your site and I love listening to your 10min Anxiety Relief Practice daily. Thank you! 🙏
I am so glad this practice has been helpful to you thus far🙏
I really appreciate your soft gentle background music and the kindness in your voice is authentic and is comforting.
Thank you for your kind words! I am so glad you enjoyed this practice 🙏
This got rid of my anxiety and irritation. After breathing along, I have only positive, relaxing thoughts now. Thank you for healing me🙏🏻
Thank you for sharing! I am so glad this practice has been helpful for you 🙏
Meditation gets better with time ! Believe in your journey , understand healing takes time and be patient with yourself ! After years is meditation my practice still deepens and changes. Keep going 🧘🏾♀️ namaste 🙏🏾
Thank you for sharing these encouraging words! 🙏
@@the.mindful_therapistthank you for giving me a great meditation to come back too time and time again ❤
unrelated but, wow you're stunning !!! ❤
@@mbrunnen04 your too sweet ❤ I came back to my comment after another great session ( I use your channel constantly) and I see this !! Happy holidays and again I appreciate your compliment 💋💋🌻
Just started medical school and I have my first anatomy exam. This really helped to relax to keep studying and keep going. Thank you for posting this.
I am so glad this practice has been helpful for you! Wishing you all the best as you go through school 🙏
im having an exam today, and could absolutely not sleep. i have to start getting ready in a few minutes but this helped me calm down a lot. thank you 🙏 everything will come my way!
I am so glad this practice has been helpful to you! 🙏
I appreciate the meditation! In this version though, the counting was a little too quick for me to keep my nervous system calm. I’d love a slower version if you have one. 🙏🏼🙏🏼
Thank you so much for your feedback! I will get working on a slower version 🙏🏼
Something that I've found to be helpful is changing the playback speed. Depending on the time of day or the pace of things, sometimes I prefer faster or slower. Hope this helps!
Me too
This was incredible!! I recently meditating again after not doing it for 4 years and it was at a rehab I was at for alcohol. I had trouble getting into it then but recently felt like I needed too as I've been having a lot of anxiety about my new career and just things in general. This is only the 3rd one i've done and it completely changed my perspective of meditating. I felt so relaxed and calm and I loved that you counted out the breathing as others sometimes I get off track. Thank you so much I will continue to use your channel!
Thank you for sharing! I am so glad this practice has been helpful to you 🙏
Thank you 💚🌿✨ Meditation is a blessing because it empowers to break free from the shackles of stress and anxiety, ushering in a sense of serenity.
Could not have said it better myself! I am glad you are enjoying this practice 🙏
This really does work, I have been struggling with major anxiety, and how to manage it, doing this helped me relieve tension in my chest, and more!
Thank you for sharing! I am so glad this practice has been helpful in your anxiety healing journey 🙏
Felt so much lighter after this I couldn’t help but smile. Thank you for this ❤️❤️❤️
I am so glad this practice has been helpful to you!🙏
I've been doing this for weeks everyday for my insomnia. I don't know why you don't have more views. I can't find anyone I like better. Thanks! Id love for one just like this but longer.
Thank you for your kind words and suggestion! I am so glad this practice has been helpful to you and will certainly get working on a longer version 🙏
Update: Here is a very similar practice which is about 15 minutes in length. I pray it serves you well!
czcams.com/video/5BKH82un37I/video.htmlsi=ACXIvk7L0MkUpEBz
Thank you. Just found this video.
Was edging up to an anxiety episode.
This absolutely calmed me.
I'm very grateful.
I am so glad this practice has been helpful to you🙏
This meditation is so gentle, I love it so so so much. THANK YOU!! ❤
I am so glad you are enjoying this practice! 🙏
.....TRIGGER WARNING....
I unfortunately am a battered woman . This morning my ex an extreme narcissist is taking me to court for a restraining order for verbal abuse HOWEVER for 12-14 years him & his family abused me mentally , physically and emotionally . This was very helpful calming me down . Thank You
@@Candice82.1 Please find a way out. If you have family go to them and do not contact him ever again.
@@DrawingsOfNamine Unfortunately I don't have anybody .
Btw the narcissist won the restraining order . But that's actually exactly what I thought would happen .
@@Candice82.1As long as you stay the hell away then you'll be okay. Just stay positive, I hope you do well in whatever comes to you. I suggest getting into Tarot as well. Take care.
what did you do again?!
Thank you so much for this practice. It has helped me regulate my dysregulated nervous system. Massively reducing weeks of anxiety 😊 🙏
Thank you for sharing! I am glad this practice has been beneficial for you 🙏
I've been let go from my job...omg it's devasting. I'm apply for many jobs but I'm the only one working and my whole family is so worried. Please pray for me
Sending prayers of peace and provision your way 🙏🙏
You will find a new job!! Don’t worry!!
Have you applied for unemployment? You can do it online. You should also apply for emergency food stamps. You can apply online as well. These programs are safety nets for people who find themselves in your situation. Don't feel bad for using the help that is available. God provides for us by giving us access to these programs. Even if you got fired because of something you screwed up, you can appeal a denial. I was in your situation and I appealed after they denied my claim and was approved for unemployment 14 years ago. I was 4 months pregnant when I was fired so I was worried that no one would hire me. There are also food pantries as well as utility assistance. Red Cross and The United Way are good resources. The Catholic Church has a group called St. Vincent de Paul that is a good source of help as well. Prayer is good but now you need to get into action ❤
Just started this I do it before work my anxiety messes with me nearly every day this has helped keep me calm thank you
Thank you for sharing your experience with this practice! I am so glad it has been helpful or you thus far 🙏
I was feeling super anxious and my friend recommended this video. It helped a lot
I am so glad this practice has been helpful!🙏
This was great! Thank you so much ! For me, you counting actually made me concentrate even more ! Thanks :)
I am so glad you enjoyed this practice! 🙏
this is the first time I smell the grass and earth on my nose through my lungs and mind. I mean your voice helps me to get on my own breathing pattern. Thankkk you!
How wonderful! Thank you for sharing. I am so glad this practice has been helpful for you 🙏
This video and you Katie are my two saviours right now in my battle with panic anxiety. I would absolutely love a longer version of this video. I often listen to it during an hour or so to calm my emotions down when I’m at worst. ❤
Thank you for sharing your experience with this practice! I am so glad you have found it helpful 🙏 Here is a very similar practice that is about 15 minutes in length. I will certainly work on getting some longer meditations up as well!
czcams.com/video/5BKH82un37I/video.htmlsi=ACXIvk7L0MkUpEBz
@@the.mindful_therapist No, thank YOU! Im so grateful for your videos. You have no idea.
Thank you so much for this meditation, I feel so calm, the soothing words and your voice are making me feel safe 🙏
Thank you for sharing! I am so glad you have enjoyed this practice 🙏🏻
Thank you so much. I’ve been going through some things, and have also cut out smoking cold turkey. This has really helped me balance my anxiety it’s a life saver truly
Thank you for sharing how this practice has impacted you! I am so glad it’s been beneficial 🙏🏼
@@the.mindful_therapist could you offer up any advice on someone who has this constant feeling of a knot in their stomach or feeling that something is going to go wrong or has gone wrong? I just can’t seem to shake it and it’s been very bad for about a week or so now .
@@EpicFaiill Do you mind if I answer this in a long-form video?
@@the.mindful_therapist not at all! That would be great
@@EpicFaiill Great! I will link it here when finished
Omg thank you i felt calm after doing the meditation and your voice is so soothing god bless you
Thank you for sharing! I am so grateful that this practice has been beneficial to you 🙏
Thank you. This made me calm down after a full anxiety attack and uncontrollable crying session
I am so glad this practice has been helpful for you! 🙏
thank you for this . i’ve been feeling anxious for weeks and this really helped calm me .❤
I am so glad this practice has been helpful for you! 🙏
This is one of my most favorite meditation videos. Helps so much. Thank you
I am so glad this practice has been beneficial! 🙏
Such a great breathing practice, thank you! 🙏
I am so glad you enjoyed this practice! 🙏
Count was way too fast. It was 2-3 times as fast as other counts in similar videos. Lightheaded may occur because of speed of breathing Rest of meditation was great
this was so wonderful I even teared up a little bit, thank you so much for making this video🫶🏻
Thank you for sharing your experience! I am so glad it's been helpful to you 🙏
Thank you. I really needed this today and it helped so much. Your voice and the music are so soothing 🙏🏼
Thank you for sharing! I am so glad you have enjoyed this practice 🙏
Short and sweet 😊
This calmed me down so much the last week. Thank you so much!
Thank you for sharing your experience! I am so glad this practice has been helpful 🙏
Is it possible to make an extended version of this? This helps me a lot, thank you so much, in my depression this helps to calm me down in anxiety attack
I am grateful this practice has been helpful to you! Here is one that is similar in nature and is about 15 minutes in length - czcams.com/video/5BKH82un37I/video.htmlsi=1eHB2JUx4TSb56x1
@@the.mindful_therapist Thank you so much !
I was having a mild panic attack while doing this and my heart was beating so fast
Thank you ❤that was wonderful ❤
Thank you from the bottom of my heart
I am so glad this practice was helpful to you🙏
This music js incredible. What's thepiece of music used?
Wander by Emmitt Fenn (can be found in the CZcams Audio Library)
Everything will be okay
Ugh thank you so much I hate my public speaking course so much that working on the assignments at all makes my hands shake. I might have to present today so I’m so nervous. This helped a lot though :)
I am so glad this practice has been helpful! Wishing you all the best through your presentation today 🙏
Thank you so much
Thank you for sharing your experience! I am so glad you have found this practice helpful 🙏
That was relaxing. ❤️❤️❤️🙏
I am so glad you enjoyed this practice🙏
I might watch this a few times a day, as my anxiety over the last couple of months, especially as of recently has been higher than normal. I'm trying to get over the trauma of some marijuana induced panic attacks that I had in August and October that is causing me to focus on the possibility of having more panic attacks out of nowhere. Even writing this comment is making me feel more anxious again because I have to focus on what I'm writing. Thank you for making this video.
I am so glad this practice has been helpful to you! It takes such courage to face our fears and continually work to calm our nervous system. Wishing you all the best in your peace-finding journey. Please do let me know if there are any practices in particular that would be most helpful and I will do my best to provide them in the new year 🙏
I’ve had something similar is yours getting better? How are you doing now ?
@@EllyLawes Not too bad, although I'm feeling signs of derealization at the moment. I'm trying to cope and I'm not doing to bad in that regard. I just wish I could go back to before I started feeling the way that I do.
Thankyou i needed this today it worked i was skeptical but now im not , ❤️ from london uk I'll subscribe
.
Thank you for sharing! I am so glad this practice was helpful to you🙏
Thanks.
Watching from Myanmar.
Thank you so much
I am so glad you enjoyed this practice🙏
Thank you
I am so glad this practice was helpful to you🙏
This helped so much
Thank you for sharing! I am so glad this practice has been helpful to you 🙏
I really enjoyed this thank you so much
I am so glad you've enjoyed this practice! 🙏
Thank you, I love it !
I am so glad you've enjoyed this practice! 🙏
Thank you ❤
I feel so relaxed
Thank you for sharing your experience! I am so glad you enjoyed this practice 🙏
@@the.mindful_therapistit’s better than anything I’ve seen! ❤
@@dave-ng1kk Your words are so encouraging! Thank you 🙏
@@the.mindful_therapistwhat type of breathing pattern is this? It’s so effective
@@dave-ng1kk I am so glad this continues to be helpful for you! This is a variation of an elongated exhale breath pattern. When we practice making our exhale twice as long as our inhale, this stimulates our vagus nerve which activates our body's calming system. The pause, in between the inhale and exhale helps to send calming signals to our brain as well. I share a bit more on this topic in this video, if you are interested in learning more 🙏 czcams.com/video/wu3BhzSgduk/video.html
As a student, this is rly helpful..
I am so glad this practice has been beneficial to you 🙏
Worked a charm.
Thank you 😊 🙏 💓
Thanks 😢
Thank you
Thank you! Time passed so fast 😢🩷
W meditation
Thank you.🙏🏽💖
I am so glad you enjoyed this practice 🙏
Thank you!
I am so glad you enjoyed this practice!🙏
Are there any similar videos to this? I really like this video, but I would like to have a few options as I try to practice my breathing exercises once a day to reduce my anxiety.
Thanks
I am glad you have found this practice helpful! I have a few breath work style meditations linked in this playlist - czcams.com/play/PLZ6X6_wW9qhiB3XKFdebQvXmTtk-bhlJh.html&si=PNr2XJ645IP8on2A
I hope these help 🙏🏻
Thankyou ❤
THANK! YOU!
I am so glad you enjoyed this practice! 🙏
Loved this so much!
I am so glad you enjoyed this practice! Thank you for sharing 🙏
Very helpful
I am so glad this practice has been beneficial to you! 🙏
My obsessive compulsions are driving me insane right now to the point i get severely angry. I never was like this before. Scared and anxious if i don’t wash my hands a certain number of times. Not liking an instagram post if it has a certain amount of likes cuz it gives me anxiety. Being anxious if i sent a certain amount of audio messages. Being anxious to touch handle of the faucet after washing my hands cuz it might be dirty. The list goes on and on and alot of it is with cleanliness. I never used to be this way and it makes me angry that i am now. It is so draining.
Had a headache. Did this and I instantly feel lighter. The headache is gone.
I am so glad this practice has been helpful to you 🙏
I find the quick counting causes me more anxiety. Glad it works for the rest of you though
Thank you for sharing your experience! Oftentimes different types of practices can be helpful depending on the severity of anxiety being experienced at the time. I hope some of the other practices I offer will be more beneficial for you 🙏
I am suffering bad with my anxety at the minute which has lasted a few months which is very unusual, im even seeing a psychologist, im finding it hard to concentrate when trying to listen to these types of videos, is it just a case of trying to listen eveyday or even a couple of times a day
Thank you for being open about your experience here 🙏 It is common for the mind to feel busy or scattered while practicing meditations of any kind, especially in times of higher anxiety. With regular practice (once a day or a few times a week), this issue tends to improve and anxiety can begin to decrease.
Planet Ayurveda's Brahmi Chyawanprash is a natural stress reliever! My anxiety has lessened, and I feel much more centered.
Felt decent time moved quickly
why are you running with the number in the guided pattern
Thank you for this question! This style of breathing pattern is designed to activate the parasympathetic nervous system. The actions of pausing the breath and making the exhale longer than the inhale both work together to stimulate the vagus nerve while moving the body into a calm, parasympathetic state.
Idk if it’s just me but I didn’t like breathing in for 4 and breathing out for 8. I felt like I was pressured to breathe in enough to be able to breathe out enough to reach 8. It took me out of it.
I appreciate you sharing your experience! It is common for these types of breathing patterns to feel a bit challenging at first, especially when feeling anxious. You may find with additional practice that it feels less pressured. However, please know that even just attempting to make the exhale longer than your inhale (with shorter counts if that feels better) that this style will still be beneficial. For instance, breathing to the count of 2 or 3 and out to the count of 4 or 6. I hope this helps!
wtf just happened? I feel calm. I FEEL NORMAL GUYS OMGGGGG
Anyone else immediately start crying the first 20 seconds?
For some resources my breath feel soft and I feel like I want to breathe
Thank you so much - I was on the verge of a panic attack. This brought me so much calm. 🙏🏽
I am so glad this practice was helpful to you! Thank you for sharing 🙏
This is great great music except the counting over and over is a bit much
I found it super helpful
💖🙏🏽
This meditation doesn’t work. People with anxiety need calmer guided meditations
Here is a different style of meditation that you may prefer over this guided breathwork style.
czcams.com/video/qiuqaA6a8Vg/video.htmlsi=tVvvjW8p1ZNIHzhN
I pray it serves you well 🙏
I was all into this until the line “if you become light headed at any time…”. For someone with anxiety that totally turned me off. Immediately turned this off because I don’t want to have it in my head that I might even get light headed/have a health issue for doing something that’s supposed to help me.
It's common practice to get warning messages like that. At least in most of the videos I have watched this far.
Super annoying with all the counting, had to stop mid way
I appreciate you sharing your experience with this practice and I do hope you are able to find styles of meditation practice which serve you well and aid in cultivating peace. This particular practice is a guided breathing exercise. Perhaps you might enjoy a breath-focused practice or grounding body scan a bit better? I will link a few here for your convenience.
czcams.com/video/IuM2S3h2iX8/video.html
czcams.com/video/IZub-H2G4d4/video.html
All the best to you 🙏
Maybe it’s just me but this woman sounds like she is irritated and hates doing this. Turned off wishing one minute because it gave me more anxiety
wondering same thing...?
Cringy a voice tho
Literally the best voice for this I've ever heard, don't listen to this comment.
This feels rushed. Not calming enough for me..
Thank you for this feedback! Here are a few other meditations to consider:
czcams.com/video/7L6CvhVmgkQ/video.html
czcams.com/video/58okdfga91c/video.html
czcams.com/video/gq4eDIjuhdc/video.html
This has helped me so much - thank you 🫶🏻
Thank you for sharing! I am so glad this has been helpful 🙏
Truly amazing meditation thank you. ❤️
I am so glad you have enjoyed this practice!🙏