Relaxation Breathing Meditation | Zachary Phillips | Skillshare

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

9 Lessons (24m)
    • 1. Introduction To Relaxation Breathing For Overcoming Anxiety

      0:54
    • 2. More Than A Cliché

      2:25
    • 3. One Minute Guided Meditation

      2:23
    • 4. When and How

      4:59
    • 5. On The Go Applications

      3:00
    • 6. Class Project: Reflection

      1:30
    • 7. Five Minute Guided Meditation

      6:22
    • 8. Further Resources

      1:17
    • 9. Quick Recap

      1:27
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About This Class

Learn how to use breathing to relax your body and calm your mind.

Being told to take a ‘slow and deep breath’ is anti-anxiety advice 101 - despite this, many people ignore the practice entirely, dismissing it as far too simple and clichéd.

This is a shame as not only does it really work, but it is also a completely portable and subtle method to combat anxiety. Just 10 slow and deep breaths can be enough to pull the reins on a run-away mind.

In this course you will:
- Learn how the body and the mind are completely interconnected; and how if you change the state of one, and the other will soon follow.
- Learn how to perform relaxation breathing properly.
- Learn how to use relaxation breathing as an on the go anti-anxiety technique and as a long term mental health management strategy.
- Get access to two guided breathing meditations that you can come back to at any time (1 & 5 minutes long).

This course is a compliment to my previous courses ‘Mindfulness Meditation For Mental Health’, ‘Present State Awareness For Managing Panic Attacks’, and ‘Meditation For Managing Panic Attacks’. The skills learnt here, can certainly be applied there!

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Contact Me:
Website: zachary-phillips.com | Social @zacpphillips

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Further resources

Insight Timer: Readings & Discussions Of My Poetry

‘Ten Relaxation Breaths’ - ch: 1.2 of How To Get Your Sh!t Together - Zachary Phillips

‘Triangle Breathing Animation’

‘White Noise Video’

Meet Your Teacher

Teacher Profile Image

Zachary Phillips

Meditation, Writing, Self-Improvement

Teacher

Zachary Phillips is a mental health advocate, author and mindset coach. In these roles he has helped thousands of people move from a place of barely surviving to passionately thriving.

He is the author of eight books including: How To Get Your Sh!t Together and Mindfulness: A Guidebook To The Present Moment, and the creator of the Depresso Espresso web comic.

He is also an instructor on Skillshare and Insight Timer, teaching mindfulness meditation, personal development, and creative writing.

He is a qualified school teacher, personal trainer, martial arts coach, and disability support worker. Working in these industries has given him a depth of experience teaching across multiple topics, to learners of all ages and ability levels. It has also enabled him to con... See full profile

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Transcripts

1. Introduction To Relaxation Breathing For Overcoming Anxiety: hi and welcome to the course. Relaxation, breathing, overcoming anxiety. My name Zachary Phillips from an online mental health advocate and an author. In this course, you're going to learn how to relax your body and in turn our election mind. I will show you how to implement relaxation breathing both as a meditation with your stretching with your exercises, and is a way that you can do anywhere, anytime, to overcome anxiety. I'll give you two guided meditations, as well as a bunch of further resources that will help you to implement relaxation breathing into your life. This course is a compliment to my previous courses on meditation, present state awareness and overcoming panic attacks. The reason it's getting its own course is because people don't really take seriously enough the benefits off simple, slow, calm breaths. So with that in mind, let's get into it. 2. More Than A Cliché: It was kind of audit sharing this as a course because being told to take a slow, deep breath feels ridiculously cliche and just insulting how with a it's rare that people actually try it. It's so commonplace. This advice is so given, but we really actually take the time to do it. And because of these, most people overlook breath work as something that's, I just know, really useful. But if you think about it, we're always breathing, and our breath is you're probably connected to a mental state. You know for yourself when you're feeling anxious, tense worked up, your breathing is time. It's restricted. It might be very fast. It's sheller, and when you come when you're active, fall asleep. When you're in a relaxed state, it's deep and it's long and it's come. So with that in mind, I want to hold that in mind and then consider the following. Your mind and body are completely interconnected. They've been studies that show that if you just smile, if you just sit there smiling, your mental state will improve in the sense that you will feel better if you sit with good posture. If you open your body up, you'll feel better. And studies have also shown that if you implement slow and date breaths, you will reduce the anxiety and you'll start to feel better. Why? Well, put simply, the mind and body are interconnected. Your mind can't tell what's going on. It uses sense organs. It scans the body. So if your body is all tense and hunched in your he thinks something is wrong, right? Because it's going, Oh my God, something is tensing up. I need to prepare myself so it's dangerous if you're standing there. Good posture. Slow, deep breaths. Smile on your face. Your mind's going okay, Good things are happening. Obviously, there's more to the whole process than that. But when your body is calm, your mind is come. A calm body triggers the parasympathetic nervous system and causes your body to go into relaxation. Stay. So if all that in mind the next video will be a one minute guarded relaxation breathing meditation session, I want to get you feeling what this feels like in your body right now. And remember, with all of the guided meditations that I put up on this channel, you can always come back to it and use. It is the latest step that's getting 3. One Minute Guided Meditation: Okay, so I want you to take a seat, get a nice good posture, shoulders back. Not too tense, not straining before we get started. So it'll loosen up your body a little bit. Move your arms, move your head big over on stretch. I feel a little bit of that tension draw. So what you're going to be doing is big, deep breaths in through the nose and out through the mouth. Would you try and breathe in line with me and get the deep breath sort of into your belly? This true sort of breaths A small Scheller breath, which is, like, just. But I want you to focus on your balance and nice and big like this. We're gonna begin the meditation. Now when you close your eyes and just try and keep your breath in line with mine. If you fool out of sync, that's okay. Get it back and just focus on feeling your body and slower deep breaths. It's close down. Allies. Big day birth. Okay, It's a chimp. New York in your eyes, its technology, how your body feels. And now you mind feels 4. When and How: so you should be feeling a little bit more relaxed. No, you can use mindful breathing, so hopefully feeling a little bit more relaxed following that one minute breathing session . The feel of how this works is the best evidence. Now the idea off relaxation breathing is to connect it to whatever you're doing. So I've dedicated a whole course to mindfulness meditation, few mental health, and in that course you learn to fracture tense attention on the sensation of the breath entering and leaving the nurse. And the idea is that by drawing your attention back, But during your focus back to the breath, you'll be able to develop your attention abilities and also see those thoughts as I come and not get trapped by. However, that whole process is made a lot easier when you're relaxed. So for that reason, relaxation, breathing and meditation go hand in hand. If you ever tried touchy or yoga, which I'm a massive fan off, they're very adamant about connecting the body movements to the breath so you'll be stretching and you're sort of yeah, and in same thing with the Tiki, every breath and movement is connected. Why? Well, this is There's a lot of metaphysical reasons and a lot of sort of spiritual reasons, but I like to look at it from a practical perspective. The common your body is, the more relaxed your mind will bay. The better your stretch will be, the better your practice will bay. So I strongly encourage breath work when you're doing yoga when you're stretching, when you doing Tai Chee, but in general connecting it to every activity. When you're driving a drink, a breath before and after. When you're about to go into a meeting where you're about to do a presentation, you can spend the space off three breaths and your mental state will calm down. There's been evidence to suggest that one of the most relaxing benefits quite unquote off smoking breaks isn't the fact that people are getting the nicotine heat is the fact that they're going outside and slowly breathing. And they have done studies where they've gotten people to go outside, do some slow breathing for the time it would take to smoke a cigarette and come back inside . And those people show relaxation, workplace improvements, all of that sort of stuff beyond the level of the smokers and beyond the level of the people who did nothing touching back on the mind body connection For a second, your body has to 22 things that it uses all too nervous system tracks that it uses. The sympathetic nervous system is the nervous system that fires when your body is getting ready to do something. So if you've gotten into a fight or a car crash and something stressful happening in your life, the sympathetic nervous system triggers. It takes the blood and puts it where it needs to be. In your be calm muscles. It stops digestion, es releases the below, it gets you ready to fight, right? The problem is in and on. Society were always in a constant state of stress, right? We don't have like a tiger that we have to run from, but we've got this constant general life stress. And the problem with that is that our parasympathetic nervous systems are constantly firing very sympathetic nervous systems, constant firing. This means that we're always under body stress. Those stress hormones are always being released in a little little little little drops. So if you don't take the time to practice meditation practice tighter your yoga or any form of relaxation breathing you always in the state off mild psychological around. And that's just not that good for the mental state. What practicing relaxation breathing does is use your body. A chance to relax gives the parasympathetic nervous system a chance to slow the body down. The problem of person that it nervous system is that unlike the sympathetic nervous system that just fired because it has to has to get you ready to fight. Now the person that end of system takes time to slowly work that processed back. If you constantly getting you triggers new stresses near issues that process, keep free saying so. With that in mind, it's a wise idea to stop practicing relaxation breathing daily. You could do one minute in the morning. You could do one minute at night. You could do one minute prior to starting work in the next video. I'm going to give you some things that I use in my day to implement relaxation, breathing in my life to just make everything runs smooth 5. On The Go Applications: so I love this technique because it is so subtle and so transferrable you can take it anywhere. So for me, whenever I noticed that my mental state is agitated whenever I feel anxious, whenever I noticed the symptoms of a panic attack coming on or any other mental affliction , I excuse myself from the room. Take a seat, sit in good posture and just do some sloe berry thing and my only need the space off 10 breaths. So that's like a minute or two. But what I find these is that by using relaxation, breathing as a stop break, it's It's one of the best forms off meditate, meditation and medication that just stops that anxiety in its tracks, obviously the mind body connection, but also the fact that I'm doing something about it. I'm actively able to you don't fight back and just use my body to relax my mind. If I found that I've had a stressful day at my work, or if I'm required to do something that I noble cause me a little bit of stress, I'll do it prior because I want to go into the activity with a calm, controlled and just relaxed demeanor and mindset. Doing relaxation breathing prior to that really does help. And conversely, after the fact, when I'm sort of switching between 80. But even I'm coming home from work and I'm going to my family or I'm going from work to train my martial arts or just switching between activities. A couple of breaths is a way to just put a sort of a mental stop break between, Michael said. It's so quick, it's so transportable, and it's so subtle that I would just excuse myself to a bathroom, take a couple of slow date breaths and come back very refreshed. I do also use this as a part of my daily meditation practice. So before starting my mind from meditation in the morning, I make sure to do a a maybe about 10 just slow, deep breaths to just relax myself into the process to get myself grounded, to come my body down and subsequently come my mind down. I found that it really does help just clear my mind and get me into the present moment. So I would suggest that you start implementing this into your daily life when you notice that your stress So you go on. My God, I'm feeling slow. Common deep breaths. All this wasn't a slow, common deep breaths, right? If you struggle as I do with PTSD and triggers and vassal of stuff, if you notice a minor trigger something that sort of get you, like a little bit Excuse yourself. Slow, common deep breaths and will help you to just sort of mitigate that problem. It just works. 6. Class Project: Reflection: so the class project is a simple, subjective reflection. The following video will be a five minute relaxation, breathing, guided meditation, but prides watching that I just launched to taking note of how you're feeling out of 10 10 being with zero being the best. How anxious are you feeling? Will your relaxation levels How much body tension do you have right now? Just take a few seconds to just quickly note those down. You gonna watch the next video and do a quick scan of how you feeling? The idea is that I want to show you with your own data. How relaxation. Breathing imp. Actual. Bonnie, how it makes you feel the idea, beings, is that if it works, figure you can know that if I just do this relaxation breathing, I will feel this much better so that when if something's happening in your life, you've got that evidence in back your mind to go. Yes, relaxation breathing actually does work. I've looked at it. I took the data. It moved me from this level to this level. I also wanted to use the project section as a way to troubleshoot. So if you have any extra questions. If you're not sure, if you want some clarity, ask the question. There's a dear old Do your reflection. Ask a question there and I will give you that feedback, that advice and we can sort of start a bit of a dialogue. So with that in mind, let's click through to the next video, which will be the guided meditation. And like I said, if you want to, you can definitely just bookmark this and come back to it at any stage. 7. Five Minute Guided Meditation: So this is a five minute guided, relaxation, breathing meditation. What I wanted to do. You sit comfortably. That's a good posture without tension and just shut down those eyes. Gonna try and breathe in through the nice nice and deep, all the way down into your belly and out through the mouth. As we're going through this session, I'm going to be breathing and you might fall in and out of sync with me. But that's okay during stress about it, the goal is to spend five minutes slow and deep breathing deep belly breaths, not the shallow chest breaths. Your mind may wonder that's okay. If you notice your mind wondering, Just bring it back to the sound of May. Breathing in the sensation of the breaths. Entering and leaving your body, sir, with your eyes closed. Nice big, deep breath in Let's begin. So in the final minutes of this meditation wants to begin again. Nice big deep breaths in through the notes. Now through the mouth B. Deep breaths in T belly. - Keeping that breathing going, or do you just slowly open your eyes? Move your body a little bit. Stretch out job, stretch wide job 8. Further Resources: So for those of you that are interested, I have a couple of extra resource is that will really help you get to the core off this relaxation breathing practice. The 1st 1 is an amazing video that is literally just shapes opening up and closing down. And the idea is, is that you can sink your breath to these video and just watch. And if it's going too fast or too slow, it's on YouTube. So you could just change the settings to make the video itself slower or faster. I love it. I've used it and such a great tool. The second thing I'm going to recommend is a white noise. Just sound video. Now you will find these on options and other things, but I'm just gonna link you a YouTube video that's just literally white noise static. The reason being is is you put those headphones in. You start doing your breathing as white noise or nondescript sound, and it helps you just really check into your breathing and focus on those com long, slow, deep breaths. The final resource that I'm going to give you is free access to one of the chapters from my book had to get your shit together. This is on relaxation breathing, and it will sort of express what I've expressed in this course. But it a little complimented little supplement. What? I'm going here and it will be text based. So you can feel free to read all listen to that one as well. 9. Quick Recap: so just a quick recap. Remember, your mind and body are completely interconnected. So if you can do something to relax your body in this case, relaxation, breathing in mind will start to relax. Remember that relaxation breathing is a great portable and subtle tool that you can use in your daily life. Just excuse yourself for the duration of a few breaths and come back and you'll feel refreshed. Remember those future resource is that I offered you. They are very useful and I encourage you to check them all out and also to do the project to just give yourself the data off. What relaxation breathing does. The reason being is that you can really look back and see this work from May in a crisis in a mental health emergency, you've got that No one in the back, your mind doing this does work. And also, if you've got those questions and follow ups, please ask away. Finally, this should be something up there saying, Hey, did you enjoy the class? Would you like to review it? Please, Please, please do me a favor and spend that 30 seconds. Just reviewing. I love reading them. It makes my day and also just helps get the word out. And on that topic, if you want to connect with me more, you could do so and check out my blog's my podcasts, my videos, my books, all that sort of stuff on my website at Zachary Huffine Phillips dot com and also on my Social at Zach Api Phillips. Not put those links down in the description. Have a good one and happy breathing.