Steady & Smooth
3 Min
Meditation
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Lisa Pollard
Return to Center - Accessible Yoga & Mindfulness with Lisa Pollard
Invite your breath to be even, steady & smooth as you explore the relationship between your inhalation and exhalation. Is it easier for you to breathe in, or easier for you to breathe out? This short guided mindfulness practice supports you to discover how your breath can support your nervous system back into balance.  When we hold our breath there can be a build up of toxins in the systems of the body which can sometimes cause anxiety. Notice what happens when your breath is steady & smooth. Enjoy your practice and I hope it can nourish you each day. 
From the community
71 reflections
B
Bob
Autonomic System
Breathing in is for the sympathetic system which is the energizing system and breathing out is for the parasympathetic system which is the restful system. I believe the sympathetic system is also for our fight or flight response which due to constant stress may become the more dominant state which puts us physiologically in a state of anxiety. So by rebalancing our breathing to more parasympathetic state, we can reduce our anxiety. Such breathing practices over a period of months helped me to virtually eliminate prior panic and rage habits.
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Tiffany
Empathy, not sympathy
We should be sorry for a loss. Please do not apologize for my experience. It has made me into the person I am today. I only want people to see the beauty in my scars. So think about how you would feel in my shoes. Relate that feeling to me. Even if you have never experienced what I have experienced. Even if you are scared to get the wrong feeling. Empathy lets me know I am seen & heard. Empathy sees my strength. Empathy does not minimize the harm. Empathy is intimacy.
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Sarah
Even breaths
I enjoyed this practice and was happy with my ability to maintain smooth, even breaths through out
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Everett
Getting right
It, object and subject theme and conceit give birth to the concept I conceive
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Christina
Stressed
Today I return to work for the first time since my breakdown. Stressed and nervous do this helped calm me a little. Relying on my Spire to help me breathe today.
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Tim
Keep at it it works
The breathing exercises are key to calming do them every day
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Joyce
Breathe
This session really help me be calm.Prepared me for my stressful day ahead.
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Kiera
Anytime
Breathe baby breathe. Give time to steady yourself. Thanks. Why is this too short..?
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Debb
Breathing and Science
Although focusing on your breath is the simplest way to calm, steady you and keep you in the present moment, I learned that using scientific terminology such as “parasympathetic” was jarring to my personal practice. As a person of the arts, I learned that our true nature sticks with us even in the midst of meditation.
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Mike
Technique: balancing
By evening out my breathing out and breathing in, I can come home to my body more even-keeled
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Tammy
Steady breathing
Today we learned how a steady and equal in breath and out breath soothes our nervous system. Being balanced is the key to staying calm.
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Harvey
Steady & Smooth
Another wonderful tool for my growing collection of healthy tips for good mental and physical wellbeing.
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Madi
Calming
I learned that using breath to calm my body has a wonderful impact on me. I feel relaxed and refreshed.
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April
Body breathing
I learned that sometimes, even when I’m following a guided meditation on being aware of breathing, I’m thinking. I brought myself back each time so it was a good session. I’ll look at the experience that way.
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Sandra
Even & steady
Steady breathing is so calming and stops the whirling mind. So relaxing and soothing just focus on steady breathing.
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linda
A streaming Movie
It was like I was watching a movie! I was watching my breathe as the film went up and my breathe went out the film went down. I saw how smooth and calm it was! I loved the feeling, plus I got to see it!!
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Scott
Breathing Meditation Reflection
Breathing in is connected to sympathetic centers in the brain; now I know why it is easier for me to breathe in-i have a closer connection to empathy than I do to the parts in the brain that are connected to breathing out.
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Vivi
Bumpy
The body breathes, remember that during the day The breath is healing, so Just Breath
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Nicole
Paying attention
Until I was quiet, I didn’t realize my uneven breathing. I am/was pausing at some points. Not deliberate....... I’ll continue to pay attention.
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Natalir
Stress
I learned that if I stop and breath, really focus on breathing, the big things I have been stressed about seem so little, and the success in my future seems so simple to achieve.
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Jeanne
Even breathing
I enjoyed that this was an exercise with normal breathing. I want to learn more about the nervous system and breathing.
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Jane
I need to practice even breathing more than just once a day.
I want to continue to practice breathing. I like the statement she used “thank you for being curious.” As a child I was VERY curious. I need to be the same as an adult!
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Samantha
Today’s mindfulness
Breathing in and out makes me feel stronger and better. It reminds me of the organs on my inside, of the oxygen in the air. It makes everything feel paradoxically more simple but more important.
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Clare
Smooth breaths
Loved hearing what the in and out breaths achieve to calm the nervous system and to settle my anxiety
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Katie
Peaceful morning
Starting the day off right, really helped me breathe, and get ready for day.
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Krystel
Things to work on
Without headphones, I wander easily. It’s worse when the pauses are more than just a few seconds.
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H
Bresthing
Breathing is a great way to relax the mind and calm the nerves. A great new method to soothe and whisk away anxiety.
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Patty
Releasing Outbreath
I’m becoming more aware of my breathing patterns and that my exhalation is slightly longer than my inhalation (which is normal). It feels good to exhale and pause, like a little release of tension. 🙏
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AJ
Mind aandered
This was the first meditation I’ve done with Aura where my mind really wandered off track during the reflective moment. The interesting part was when it came back this was the perfect guidance to be listening to reminding me to come back to center and just breathe. Very calming. Very soothing.
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Catherine
Notice
Noticing they my breath can calm my mind has brought me a peaceful perspective and outlook on life and how I should be living in the moment with peace and positive intention.
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Paula
Steady&Smooth
Even smooth breathing helped me to be aware of the comfortable with the nourishment of oxygen to my full body. Aiding relaxation to a smooth rhythm.
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Michelle
You can’t always be in control
When bad things happen beyond your control, be thankful. Things could be so much worse.
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Anne
Breathe
I learned that it’s kind of hard to meditate when you keep starting to fall back asleep during the pauses in instruction.
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Paul
Breathing evenly
I leaned that if I think energy on my in breath and peace on my out breath it evens out the breaths.
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Katelyn
First time
This actually made me feel very calm. Almost out of body. I enjoyed it and especially like that it’s not too long.
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Corrin
In vs out
My breath is more broken when I breathe in. My energy is sporadic when I’m anxious, making the inhale difficult. The exhale always feels like a vacation from that.
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Jorge
Centrarse
Antes de la sesion me sentia con un dolor terrible, además de una sensación de mareo y náusea. Sin embargo quería tener este tiempo para respirar y sentir lo que habia experimentado durante el día, que en temas de experiencias fueron bastante enriquecedoras. No obstante, no es buena idea meditar cuando uno está sintiéndose mal de salud, pero de alguna manera, el volver a enfocarse no en el dolor o el malestar sino en la respiracion en sí, de alguna forma ayuda a aminorar el dolor.
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Valerie
Breathing
I learned that paying attention to my breathing is important.
B
Blair
In between the breath
I learned that the pause in between the breaths are where growth and consciousness happens for me. That is where the shift lives.
DA
Di’Ana
Breath
Focusing on my breathe enables me to cut out everything that races across my mind & allows my body to relax in that moment. It creates an amazing place of peace.
AV
Ana-Victoria
Steady breath
Great thing to do before bed !! 3 minutes is perfect amount of time. Will try music next time.
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Tess⚡️
Breathing
This really helped me calm down a bit and made me aware of my breathing. I learned I can become aware of it at any point in the day. My breathing did become smoother.
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Alex
Day 2
It was slightly easier to shut my mind off today. Still working on it though.
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Riley
Nervous System
I learned the breathing in and out can help your nerves in stressful situations.
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Maria
Breath
Breathing even breaths is very calming and soothing without realizing it.
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Samantha
Curious
In-sympathetic Out-parasympathetic Remember to be curious about what you are holding onto or letting go of with your breath. It has the power to cure.
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DJ
Steady and Smooth
I learned that to have a nice morning, you must be calm and be steady. Be smooth. Be you.
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Brennen
2-26
Steady and even provides a good foundation for my meditation.
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Matthew
Holding my breath
I've been told that when I am in deep thought, I tend to hold my breath. This has been noted by my occupational therapist and by my design clients. I'm told it can be annoying, and actually bad for my health! I'm doing my best to not do it any longer.
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David
Breath
Breath smooth, consistent and and focus on my natural breathing.
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Milton
Steadiness
I need to keep my breathes consistent and steady through my meditation. It helps me concentrate on my inner self more and allows me to let out any stress and tension in my body.
D
Danielle
Connection
I love the direct connection made here between meditation and our physiology. I take comfort in feeling like the ‘calming’ effects of practice are scientifically rooted.
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Pam
Breath
Inhaling is associated with energizing the body. Exhaling is associated with rest, repair and digestion.
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Andrea
Stressed
Im still stressed but actually not as stressed as before and If I focus on my breathing, I tend to feel a bit better
C
Chasity
Calm
Taking things one step at a time allows me to focus better. Breath
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Lindsey
Day one
I noticed my exhale is staggered, like it’s harder to breathe out.
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Mica
So - so
I feel like I didn’t get to follow this well. It felt like i’m on a rush.
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Jazmin
Day 2
I felt really relaxed and really calm, it’s only my second night but I can’t sleep and this helps my mind ease off
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Erica
Recentering
Today is a big day. A lot of nerves, thoughts flying around and insecurities. Its helpful to have the breath. To know that its always there with me. A tool that I can rely on no matter what. Today is gonna be a good day.
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Cyndee
Relaxing & releasing tension
I liked the steady and smooth breathing opposed to having to really focus on taking my breath to my belly, which involves thinking about it. The natural rhythm of my breath was easy and allowed me to focus on relaxing my body and releasing tension. Thanks 🙏 Aura
M
Marisa
Day 91
I really enjoyed this meditation and realized that when i breath i tend to hold my breath in the in the breath
I
India
As Described
accepting what is is a good thing & not always a bad thing.
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Margot
Breathe in deeply
To energize. Breathe out deeply to relax. Digest and restore
H
Hillary
Short but very relaxing
It was great to slow down my breathing. I feel a bit calmer.
H
Helen
Good to focus
It as the interesting to focus on breath alone. I like that I can use this one at work
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Darlene
Breathing
I wasn’t the only one benefiting from this practice. Donald, my cat, came and “made biscuits” while Lisa was talking. He needs meditation. He is always on edge. I’m so happy that he likes Lisa’s voice! Two happy beings here.
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Susie
Steady and Smooth
Wow...that was a great session. Being curious about my breath helped me realize that today my out breaths were more difficult. It was also interesting to learn that the out breath is connected to the parasympathetic nervous system and the in breath to the sympathetic. Thank you, Lisa, for your guidance.🙏🏻 I plan to continue my curiosity and attempts to be steady and smooth.
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Jeanisse
Come home
Through this relaxation exercise, we’re able to determine how good is our breathing technique. Throughout this meditation, you will be able to pinpoint what ails you, how your breathing is doing and to gain a steady and smooth type of breathing. Clear your head of any troubles you may have, and exhale all the negativity.
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Linda
Steady and Smooth
This meditation was very relaxing! My mind wandered a time or two, but it was easy to get my focus back on my steady breathing. I noticed it was easier to breathe out,so took more shallow breaths in to keep them even. I will definitely use this meditation again!
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jess♥️
breathing
during this meditation i got to focus more on my breathing, and smoothing it out. Although it was a calming meditation, i was focused on many distractions (such as my dog snoring haha) but in the end i always brought myself back to my breaths.
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Nick
Focus
I learned that it's easier to focus on doing what's right when someone is there to help keep you calm without judgement.