This shoet practice is based on protocols that I developed for a PTSD study at Mass General Hospital. Practice once daily for best results. Contraindicated for expectant mothers, people suffering from epilepsy, heart conditions, and mental health disorders with featires of psychoses. #mentalhealthmatters #breathwork #breathworkhealing #goodstress #contrastbreathing #anxietyrelief

Hello, I'm David McGone, and this is a guided contrast breathing practice. Make your way into a comfortable seated or reclined position. Make sure that your spine is straight, that your body is comfortable, and close your eyes. We'll begin the practice with a physiological sigh. Two inhales, followed by an exhale. As you continue taking these breaths, try to nearly fill your lungs with a first really huge inhale. Fill up the remaining space with a second tiny inhale. Make your exhale as long as you can, and press down with your belly. Squeeze all your air out. As you continue on, you will start to feel lightheaded. That's okay. That indicates that things are shifting in your brain. At some point, those shifts will quiet down some of your overthinking. Don't be afraid if your hands become a little tingly or even perhaps numb. Let those breaths wash through your mind, wash away thought. One final round. Breathe out about 75%, and hold your breath. This is very calming for your nervous system. You have plenty of oxygen to support your breath retention. Notice how clear your mind is becoming, and let it clear. In discomfort, you might feel a CO2 building, which is harmless, and it will actually help your muscles relax. Take a slow, huge breath in, and let it go. The next breath is the bee's breath. Buzz through your nose, and make every exhale as long as you can. And let it go. The next breath is the bee's breath. Buzz through your nose, and make every exhale as long as you're able to. The next breath is the bee's breath. Buzz through your nose, and make every exhale as long as you can. And let it go. The next breath is the bee's breath. Buzz through your nose, and make every exhale as long as you're able to. And let it go. The next breath is the bee's breath. Buzz through your nose, and make every exhale as long as you're able to. And let it go. The next breath is the bee's breath. Buzz through your nose, and make every exhale as long as you're able to. And let it go. And let it go. And when you're ready, open your mouth just slightly. And take a really full, deep inhale. Relax and let it go. And continue on just like that, so over and over again. Put all the effort into breathing in, and zero effort into exhaling. And start to go faster. And faster and faster. Until it becomes more challenging to think. Keep your breath deep, full, and rhythmic. You're almost there. Just a few more breaths. And when you're ready, take the biggest inhale you can. Breathe out about 75%, and hold your breath. Let that clarity spread through your mind. Relax your whole entire body. And just let go. If the urge to breathe comes, try swallowing. Breathe in fully and deeply. And let it go. Take a few moments to relax. Whenever you personally feel ready, open your eyes. And go about your day.