4-7-8 Calm Breathing Exercise | Relaxing Breath Technique | Extended Breaths | Pranayama Exercise Hands-On Meditation 2026-09-21 | 4-7-8 Calm Breathing Exercise | Relaxing Breath Technique | Extended Breaths | Pranayama Exercise
5 Minute Maximum Breath-Hold Challenge - Expert Level | Power Breathing | Deepest Pranayama Exercise Hands-On Meditation 2025-09-22 | Experience the ultimate power breathing exercise while relaxing deeply into a 5 minute breath-hold. This version of the exercise challenges you to discover your maximum inner potential. Start with a 2 minute breath-hold and gradually build up. Once you reach 4 minutes, the breath-holds increase by only 15 seconds to gently allow progress.Increase productivity, performance, and overall well-being with this dynamic breathing exercise.This video guides you through the breathing technique at an advanced pace - in 9 rounds. You'll be taking 35 Deep Circular Breaths, followed by an Extended Breath-Hold. The Breath-Hold gradually increases each round.No worries about breathing through your nose or mouth for this exercise. Just do whatever is most comfortable for you.Round 1- Breath-Hold ⏱ 2 MinuteRound 2 - Breath-Hold ⏱ 2 Minute 30 SecondsRound 3 - Breath-Hold ⏱ 3 MinutesRound 4 - Breath-Hold ⏱ 3 Minute 30 SecondsRound 5 - Breath-Hold ⏱ 4 MinutesRound 6 - Breath-Hold ⏱ 4 Minutes 15 SecondsRound 7 - Breath-Hold ⏱ 4 Minutes 30 SecondsRound 8 - Breath-Hold ⏱ 4 Minutes 45 SecondsRound 9 - Breath-Hold ⏱ 5 Minutes!!! THE BREATH-HOLD TIMES ARE MEANT ONLY AS A GUIDE - IF YOU FEEL THE URGE TO BREATHE BEFORE THE DESIGNATED TIME - YOU SHOULD GO AHEAD AND TAKE A BREATH !!!// BENEFITSScientific studies have proven that this form of breathing makes your blood more alkaline and can help the body deal with other negative stressors better in the long term and in everyday life. Consistent practice offers many potential benefits, including: ⚕ Boosting your immune system⚕ Improving concentration⚕ Improving your mental well-being⚕ Increasing willpower⚕ Increasing your energy⚕ Managing some fibromyalgia symptoms⚕ Relieving some symptoms of depression⚕ Relieving stress⚕ Improving sleep// WANT TO TRY ANOTHER VERSION OF THIS EXERCISE? - youtube.com/playlist?list=PLzK1U3HzIGbhLySSPEFe1shy9FhQiDANs&feature=sharedThere are multiple forms of calming breath retention exercises on this channel from beginner to advanced versions.// DIY CREATE A COLD PLUNGE - ICE BATH THERAPY youtube.com/playlist?list=PLzK1U3HzIGbiYN_8kLyEnTY6rIA78PqMa// SOCIAL• Instagram instagram.com/HandsOnMeditation• Pinterest pinterest.com/HandsOnMeditate• Twitter twitter.com/HandsOnMeditate• Facebook facebook.com/HandsOnMeditation#HandsOnMeditationWANT TO HELP SUPPORT THE CHANNEL?☕ Please, buy me a coffee buymeacoffee.com/HandsOnMeditate________________________I hope you enjoy this deep breathing exercise. Please leave a comment about how it's working for you. Also, please subscribe to stay updated with my newest videos and resources. Lots more in development.Warm Regards,PeterVoice-over: Matthew Hall© 2025 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com* DISCLAIMER: Never mix breathwork with water: Do not practice this breathing exercise in or near water, including swimming pools, lakes, rivers, or showers.Always practice in a safe environment: Perform this exercise only while sitting or lying down in a safe, comfortable space, such as a couch, bed, or yoga mat.Consult a doctor if you have health issues: Do not practice these breathing exercises if you have a history of seizures, heart problems, high blood pressure, or if you are pregnant. Always consult a qualified healthcare professional before beginning, especially if you have pre-existing medical or psychological conditions.Listen to your body: While mild sensations such as tingling or lightheadedness may occur, you should stop immediately if you feel overwhelmed, dizzy, or uncomfortable.Prior to attempting this exercise: Users must ensure they have thoroughly practiced and achieved proficiency in the “Learn Abdominal Breathing” exercise, as well as the additional “Extended Breath-Hold Pranayama Exercises” on this channel. Failure to do so may increase the risk of discomfort or injury, for which this channel and its creators assume no responsibility or liability.0:00 - Intro0:40 - Round One5:00 - Round Two9:47 - Round Three15:06 - Round Four20:55 - Round Five27:14 - Round Six33:47 - Round Seven40:35 - Round Eight47:39 - Round Nine
How Extend Exhale During Breath Exercises | Mindful Minute | Hands-On Meditation #breathwork #calm Hands-On Meditation 2025-09-14 | Learn how to extend your exhale during breath exercises.Welcome to a Mindful Minute with Hands-On Meditation, in these shorts I answer viewer questions, reply to comments and provide more information about the videos on this channel.// BREATH EXERCISES4-7-8 Breath Exercises, Box Breathing, Extended Breath-Hold, and many more practices are available for free on the Hands-On Meditation channel or at HandsOnMeditation.com// SOCIAL• Instagram instagram.com/HandsOnMeditation• Pinterest pinterest.com/HandsOnMeditate• Twitter twitter.com/HandsOnMeditate• Facebook facebook.com/HandsOnMeditation#HandsOnMeditation________________________Hands-On Meditation brings you the easiest guided meditations and calm breathing exercises. Try our simple relaxation practices. They are more active than traditional methods and they are free.No subscription fee. No overwhelming content. Meditation shouldn't be difficult.I hope you enjoy this approach to anxiety and stress relief. Please leave a comment about how it's working for you. Also, please subscribe to stay updated with my newest videos and resources. Lots more in development.Warm Regards,Peter© 2025 Vivid Prana LLC | HandsOnMeditation.com
Box Breathing Relaxation Exercise | 10 Minutes Beginner Pace | Anxiety Reduction Pranayama Technique Hands-On Meditation 2025-09-01 | Utilize the calming effects of Box Breathing, a stress-reducing technique utilized by the U.S. Navy SEALs. The practice is also known as “resetting your breath” or "four-square breathing" and can be highly effective for people in stressful situations.It is not necessary that your timing perfectly matches the video example. You can take shorter or longer breaths as long as you maintain the ratio - Inhale 4, Hold 4, Exhale 4, Hold 4. Try to maintain the pattern for five minutes. The more often you practice, the more effective it becomes.// TO TRY OTHER CALM BREATHING TECHNIQUESExtended Breath-Hold Pranayama Exercises youtube.com/playlist?list=PLzK1U3HzIGbhLySSPEFe1shy9FhQiDANs4-7-8 Calm Breathing Techniques youtube.com/playlist?list=PLzK1U3HzIGbjPKtM8ZQ3nT0Spi5SI1S39// TRY GUIDED HANDS-ON MEDITATIONSIf you would like to try meditation, I encourage you to try the Hands-On Meditation technique. It's easier than traditional meditation.youtube.com/playlist?list=PLzK1U3HzIGbgbR2wNZyKmm1BunjM8LTGU// SOCIAL• Instagram instagram.com/HandsOnMeditation• Pinterest pinterest.com/HandsOnMeditate• Twitter twitter.com/HandsOnMeditate• Facebook facebook.com/HandsOnMeditation#HandsOnMeditationWANT TO HELP SUPPORT THIS CHANNEL?☕ Please, buy me a coffee buymeacoffee.com/HandsOnMeditate________________________I hope you enjoy this calm breathing technique. Please leave a comment about how it's working for you. Also, please subscribe to stay updated with my newest videos and resources. Lots more in development.Warm Regards,PeterVoice-over: Matthew HaLL© 2025 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com
Box Breathing Exercise | Calming POCOCO Galaxy Imagery | Hands-On Meditation #shorts Hands-On Meditation 2025-08-25 | Begin practicing the Box Breathing technique and enjoy celestial calm with Pococo Galaxy Projector visuals. Learn more at pococo.com/products/galaxy-projector-star-projector?ref=meditation Save 20% with coupon code MEDITATION.Box Breathing is a stress-reducing technique utilized by the U.S. Navy SEALs. The practice is also known as “resetting your breath” or "four-square breathing" and can be highly effective for people in stressful situations.It is not necessary that your timing perfectly matches the video example. You can take shorter or longer breaths as long as you maintain the ratio - Inhale 4, Hold 4, Exhale 4, Hold 4. Try to maintain the pattern for five minutes. The more often you practice, the more effective it becomes.// TO TRY OTHER CALM BREATHING TECHNIQUESExtended Breath-Hold Pranayama Exercises youtube.com/playlist?list=PLzK1U3HzIGbhLySSPEFe1shy9FhQiDANs4-7-8 Calm Breathing Techniques youtube.com/playlist?list=PLzK1U3HzIGbjPKtM8ZQ3nT0Spi5SI1S39// TRY GUIDED HANDS-ON MEDITATIONSIf you would like to try meditation, I encourage you to try the Hands-On Meditation technique. It's easier than traditional meditation.youtube.com/playlist?list=PLzK1U3HzIGbgbR2wNZyKmm1BunjM8LTGU// SOCIAL• Instagram instagram.com/HandsOnMeditation• Pinterest pinterest.com/HandsOnMeditate• Twitter twitter.com/HandsOnMeditate• Facebook facebook.com/HandsOnMeditation#HandsOnMeditationWANT TO HELP SUPPORT THIS CHANNEL?☕ Please, buy me a coffee buymeacoffee.com/HandsOnMeditate________________________I hope you enjoy this calm breathing technique. Please leave a comment about how it's working for you. Also, please subscribe to stay updated with my newest videos and resources. Lots more in development.Warm Regards,Peter© 2025 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com
Beginner 4-7-8 Breathing Exercise | 7 Minutes | Calming POCOCO Galaxy Imagery | Mental Reset Hands-On Meditation 2025-07-26 | Begin practicing the 4-7-8 breathing technique and enjoy 7 minutes of celestial calm with Pococo Galaxy Projector visuals. Learn more at pococo.com/products/galaxy-projector-star-projector?ref=meditation Save 20% with coupon code MEDITATION.Audio and visual guides take you gently through the breaths at a pace that is perfect for new learners. Features starry visuals to help you relax, cope with stress and improve sleep quality.4-7-8 rhythmic breathing is a core part of many meditation and yoga practices as it promotes relaxation and can also be used to help you fall asleep in a shorter period of time. The goal is to calm your sympathetic nervous system, which controls the fight-or-flight response. If you tend to be a shallow breather, it’s common to feel a little lightheaded when you start taking deeper breaths. This sensation will pass as your body becomes accustomed to a greater flow of oxygen. You can always take a short break and resume the exercise once you feel normal. It is not necessary that your timing perfectly matches the video example. You can take shorter or longer breaths as long as you maintain the ratio - Inhale 4, Hold 7, Exhale 8. Also, try to keep your expectations realistic. Some days will be easier than others, but the more often you practice, the more effective the exercise becomes.// STRUGGLING TO TAKE A DEEP BREATH?If you are having difficulty taking a deep enough breath to complete the 4-7-8 exercise, you may wish to begin with a simple video that teaches proper abdominal breathing.youtu.be/ApAsKd4hYiw// GUIDED HANDS-ON MEDITATIONSIf you would like to try meditation, I encourage you to try the Hands-On Meditation technique. It's easier than traditional meditation.youtube.com/playlist?list=PLzK1U3HzIGbgtuKVCRmXgOV8U1RzC_xcC// SOCIAL• Instagram instagram.com/HandsOnMeditation• Pinterest pinterest.com/HandsOnMeditate• Twitter twitter.com/HandsOnMeditate• Facebook facebook.com/HandsOnMeditation#HandsOnMeditationWANT TO HELP SUPPORT THIS CHANNEL?☕ Please, buy me a coffee buymeacoffee.com/HandsOnMeditate________________________I hope you enjoy this approach to anxiety and stress relief. Please leave a comment about how it's working for you. Also, please subscribe to stay updated with my newest videos and resources. Lots more in development.Warm Regards,Peter© 2025 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com
Psychological Sigh | Reduce Anxiety Breathing | How To Cyclic Sigh | Calm Nervous System |10 Minutes Hands-On Meditation 2025-04-06 | Practice Cyclic Sighing or the "Psychological Sigh" with this 10 minute guided exercise. The technique uses a double inhale followed by a slow exhale that helps reduce anxiety by quickly balancing the nervous system. This breathing pattern activates the parasympathetic (calming) response, lowers heart rate and provides an immediate sense of calm.You may also enjoy some of our other meditations and breathing exercises.// EXTENDED BREATH-HOLD EXERCISESLearn to Utilized the Benefits of Power Breathing with Deep Breath Retention Exercisesyoutube.com/playlist?list=PLzK1U3HzIGbhLySSPEFe1shy9FhQiDANs&feature=shared// 4-7-8 CALM BREATHING TECHNIQUESTrain Your Amygdala to Stop Stressing Outyoutube.com/playlist?list=PLzK1U3HzIGbjPKtM8ZQ3nT0Spi5SI1S39&feature=shared// MANTRA MEDITATION TECHNIQUESMantra Meditation Resources: Learn How to Meditate Into a Deeper Sense of Calm.youtube.com/playlist?list=PLzK1U3HzIGbjHKLvhLR6Q9pUf3OY3mVdn&feature=shared// SOCIAL• Instagram instagram.com/HandsOnMeditation• Pinterest pinterest.com/HandsOnMeditate• Twitter twitter.com/HandsOnMeditate• Facebook facebook.com/HandsOnMeditation#HandsOnMeditation________________________Hands-On Meditation brings you the easiest guided meditations and calm breathing exercises. Try our simple relaxation practices. They are more active than traditional methods and they are free.No subscription fee. No overwhelming content. Meditation shouldn't be difficult.I hope you enjoy this approach to anxiety and stress relief. Please leave a comment about how it's working for you. Also, please subscribe to stay updated with my newest videos and resources. Lots more in development.Warm Regards,Peter© 2025 Vivid Prana LLC | HandsOnMeditation.com
Meditation Mantra App | How to Meditate | Get a Mantra No Class Required #mantra #meditation Hands-On Meditation 2025-02-08 | DOWNLOAD THE APP https://MeditationMantra.app or vividprana.com/meditation-mantra-appThe Meditation Mantra App allows you to receive a personal neutral mantra. No need to hire an expert or pay for a class.Just follow the simple instructions to play your mantra and get started with mindful meditation.// MANTRA MEDITATION INFOyoutube.com/playlist?list=PLzK1U3HzIGbjHKLvhLR6Q9pUf3OY3mVdn// SOCIAL• Instagram instagram.com/HandsOnMeditation• Pinterest pinterest.com/HandsOnMeditate• Twitter twitter.com/HandsOnMeditate• Facebook facebook.com/HandsOnMeditation#HandsOnMeditationWANT TO HELP SUPPORT THE CHANNEL?☕ Please, buy me a coffee buymeacoffee.com/HandsOnMeditate________________________Many meditation programs require a subscription and then overwhelm users with an intimidating amount of confusing content. Meditation shouldn't be difficult.Hands-On Meditation brings you the easiest guided meditations and calm breathing exercises. Try our simple relaxation practices. They are more active than traditional methods and they are free.Warm Regards,PeterVoice-over: Matthew Hall© 2025 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com
DIY Ultimate Cold Plunge | New Improved Setup | With Fountain • UV Clarifier • Best Filter & Pump Hands-On Meditation 2025-01-13 | Introducing the (Improved) Ultimate Do-It-Yourself Cold Plunge. I'll walk you through the entire build process. This Chest Freezer Conversion utilizes the Best Pump & Filter Setup, UV Light Clarifier, Beautiful Design with Fountain Inlet. Learn how I created an even more amazing cold water therapy experience.// WHY COLD PLUNGE?The benefits of cold therapy have been practiced for over 1,000 years. More information at npr.org/sections/health-shots/2023/10/08/1204411415/cold-plunge-health-benefits-how-to// TEMPERATUREA good temperature for your cold plunge is around 50°F. No need to go much colder. The benefits - like noradrenaline production - begin at 60°F water exposure.!!! WARNINGS: BE SAFE: ALWAYS ENSURE THAT THE FREEZER HAS NO POWER (IS UNPLUGGED) WHEN YOU ARE USING A COLD PLUNGE - AND REMOVE THE FREEZER DOOR LOCK !!!// COLD PLUNGE PRODUCT LINKS*Note: These are what I used with my setup. Prices displayed in video may vary from current market prices.🛒 Sikaflex - Nautical Sealant amzn.to/3VVv2KG🛒 Pond Armor Paint (Sky Blue) amzn.to/40x2Ge9I used two of the (1.5 quart) kits and had a little left over.🛒 Color Texture Chips amzn.to/3DtbpSY🛒 Pump amzn.to/4gOdVEI🛒 UV Light Clarifier amzn.to/44uVzBr or alternative amzn.to/4b6SD1v🛒 Whole House Water Filter amzn.to/4gRWva2🛒 Replacement Paper Filters amzn.to/3PtQjJs🛒 Extra Long Thru-Hull Connector amzn.to/3eZ0bMy or replacementboatparts.com/products/straight-extra-long-3-4-thru-hull?variant=45036300501310🛒 3/4" Tubing amzn.to/3R7DV3l🛒 Reducers menards.com/main/plumbing/pipe-fittings/polypipe-fittings/barbed-insert-pvc-poly-pipe-reducer-coupling/upprc-1207/p-60894891420.htm🛒 Smart Plugs amzn.to/4aeLaOO🛒 Smart Wall Switch amzn.to/3D45H8F🛒 Digital Thermometer amzn.to/3zbSc5K🛒 Ceiling Heater amzn.to/3VVKqqh🛒 Faux Grass Plants in Modern Cylindrical Gray Cement Planter Pots amzn.to/3D6teWs🛒 Benature Outdoor String Lights amzn.to/3VVKHcN🛒 Vintage Rustic Clock amzn.to/3VWEX2z🛒 Maxxus Saunas MX-J206-01 Seattle Carbon Far Infrared Sauna for 2 Persons amzn.to/3Fcol0E// NOTES• I first used a smooth foam roller to apply the Pond Shield Paint. This created a lot of bubbles and a bumpy surface. After sanding some down. I applied another layer with a soft cloth roller and it went on more smoothly. I also thinned the mixture with alcohol per the directions.• Without the color flecks, the freezer floor would be very slippery. They definitely help, but the gray color flecks look dirty. I ended up only using the white and blue color flecks.// SOCIAL• Instagram instagram.com/HandsOnMeditation• Pinterest pinterest.com/HandsOnMeditate• Twitter twitter.com/HandsOnMeditate• Facebook facebook.com/HandsOnMeditation#HandsOnMeditationWANT TO HELP SUPPORT THE CHANNEL?☕ Please, buy me a coffee buymeacoffee.com/HandsOnMeditate________________________I hope this inspires you to consider a Cold Plunge for your home. Please leave a comment about how it's working for you. Also, please subscribe to stay updated with my newest videos and resources. Lots more in development.Warm Regards,PeterVoice-over: Peter DeuschleMusic by: OctoSound and William King© 2024 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.comDISCLAIMER:All material provided in this video is for informational, educational and entertainment purposes only. Some of projects, materials and techniques may not be appropriate for all skill levels. The presenter and Vivid Prana LLC do not make any claims of the safety of the projects, techniques, or resources in this video and will not take responsibility for what you do with the information provided by this video.Do your own research. Use at your own risk. Thanks for watching.
Beginner 4-7-8 Breathing Exercise | 10 Minutes Relaxation with Calming Pace | Anxiety Reduction Hands-On Meditation 2024-07-27 | Begin practicing the 4-7-8 breathing technique and enjoy 10 minutes of calming effects with this introductory exercise. Audio and visual guides take you gently through the breaths at a faster pace that is perfect for new learners.4-7-8 rhythmic breathing is a core part of many meditation and yoga practices as it promotes relaxation and can also be used to help you fall asleep in a shorter period of time. The goal is to calm your sympathetic nervous system, which controls the fight-or-flight response. If you tend to be a shallow breather, it’s common to feel a little lightheaded when you start taking deeper breaths. This sensation will pass as your body becomes accustomed to a greater flow of oxygen. You can always take a short break and resume the exercise once you feel normal. It is not necessary that your timing perfectly matches the video example. You can take shorter or longer breaths as long as you maintain the ratio - Inhale 4, Hold 7, Exhale 8. Also, try to keep your expectations realistic. Some days will be easier than others, but the more often you practice, the more effective the exercise becomes.// STRUGGLING TO TAKE A DEEP BREATH?If you are having difficulty taking a deep enough breath to complete the 4-7-8 exercise, you may wish to begin with a simple video that teaches proper abdominal breathing.youtu.be/ApAsKd4hYiw// GUIDED HANDS-ON MEDITATIONSIf you would like to try meditation, I encourage you to try the Hands-On Meditation technique. It's easier than traditional meditation.youtube.com/playlist?list=PLzK1U3HzIGbgtuKVCRmXgOV8U1RzC_xcC// SOCIAL• Instagram instagram.com/HandsOnMeditation• Pinterest pinterest.com/HandsOnMeditate• Twitter twitter.com/HandsOnMeditate• Facebook facebook.com/HandsOnMeditation#HandsOnMeditationWANT TO HELP SUPPORT THIS CHANNEL?☕ Please, buy me a coffee buymeacoffee.com/HandsOnMeditate________________________I hope you enjoy this approach to anxiety and stress relief. Please leave a comment about how it's working for you. Also, please subscribe to stay updated with my newest videos and resources. Lots more in development.Warm Regards,PeterVoice-over: Matthew Hall© 2024 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com
4-7-8 Breathing Help | Pace is Too Slow - Not Seconds I Tip to Adjust the Speed and Make it Easier Hands-On Meditation 2024-07-21 | Are you struggling to follow the pace of a 4-7-8 Breathing Exercise? It's a common challenge when starting. Did you know you can simply adjust the video speed to make it easier? Follow along and learn the simple trick.// GUIDED HANDS-ON MEDITATIONSIf you would like to try meditation, I encourage you to try the Hands-On Meditation technique. It's easier than traditional meditation.youtube.com/playlist?list=PLzK1U3HzIGbgtuKVCRmXgOV8U1RzC_xcC// SOCIAL• Instagram instagram.com/HandsOnMeditation• Pinterest pinterest.com/HandsOnMeditate• Twitter twitter.com/HandsOnMeditate• Facebook facebook.com/HandsOnMeditation#HandsOnMeditation________________________Hands-On Meditation brings you the easiest guided meditations and calm breathing exercises. Try our simple relaxation practices. They are more active than traditional methods and they are free.No subscription fee. No overwhelming content. Meditation shouldn't be difficult.I hope you enjoy this approach to anxiety and stress relief. Please leave a comment about how it's working for you. Also, please subscribe to stay updated with my newest videos and resources. Lots more in development.Warm Regards,Peter© 2024 Vivid Prana LLC | HandsOnMeditation.com
Power Breathing Relaxation Exercise | 15 Second Gently Increasing Breath-Holds | Brown Noise Update Hands-On Meditation 2024-07-14 | This video introduces you to the breathing technique at a beginner's pace - in 6 rounds. You'll be taking 35 Deep Circular Breaths, followed by an Extended Breath Hold. The Breath-Hold gradually increases by 15 seconds each round.Increase productivity, performance, and overall well-being while relaxing deeply into this powerful breathing exercise. Enjoy the subtle brown noise to help you let go and tune out.No worries about breathing through your nose or mouth for this exercise. Just do whatever is most comfortable for you.Round 1- Breath-Hold ⏱ 45 SecondsRound 2 - Breath-Hold ⏱ 1 MinuteRound 3 - Breath-Hold ⏱ 1 Minute 15 SecondsRound 4 - Breath-Hold ⏱ 1 Minute 30 SecondsRound 5 - Breath-Hold ⏱ 1 Minutes 45 SecondsRound 6 - Breath-Hold ⏱ 2 Minutes!!! THE BREATH HOLD TIMES ARE MEANT ONLY AS A GUIDE - IF YOU FEEL THE URGE TO BREATHE BEFORE THE DESIGNATED TIME - YOU SHOULD GO AHEAD AND TAKE A BREATH !!!You can also pause the video and extend the Breath Hold, if you are comfortable. With practice, your breath retention ability will likely increase.// BENEFITSScientific studies have proven that this form of breathing makes your blood more alkaline and can help the body deal with other negative stressors better in the long term and in everyday life.Consistent practice offers many potential benefits, including: ⚕ Boosting your immune system⚕ Improving concentration⚕ Improving your mental well-being⚕ Increasing willpower⚕ Increasing your energy⚕ Managing some fibromyalgia symptoms⚕ Relieving some symptoms of depression⚕ Relieving stress⚕ Improving sleep// WANT TO TRY ANOTHER VERSION OF THIS EXERCISE? - youtube.com/playlist?list=PLzK1U3HzIGbhLySSPEFe1shy9FhQiDANs&feature=sharedThere are multiple forms of calming breath retention exercises on this channel from beginner to advanced versions.// DIY CREATE A COLD PLUNGE - ICE BATH THERAPY youtube.com/playlist?list=PLzK1U3HzIGbiYN_8kLyEnTY6rIA78PqMa// SOCIAL• Instagram instagram.com/HandsOnMeditation• Pinterest pinterest.com/HandsOnMeditate• Twitter twitter.com/HandsOnMeditate• Facebook facebook.com/HandsOnMeditation#HandsOnMeditationWANT TO HELP SUPPORT THE CHANNEL?☕ Please, buy me a coffee buymeacoffee.com/HandsOnMeditate________________________I hope you enjoy this deep breathing exercise. Please leave a comment about how it's working for you. Also, please subscribe to stay updated with my newest videos and resources. Lots more in development.Warm Regards,PeterVoice-over: Matthew Hall© 2024 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com* DISCLAIMER: Don't do the breathing exercises in water or while operating any vehicle. Always practice sitting or lying down in a safe environment. Tinnitus symptoms may appear as a result of pushing too forcefully during the breathing exercise. If this happens, reduce the number of practice rounds and soften your breaths. It’s important to increase gradually, not forcefully.0:00 - Intro0:32 - Round One3:38 - Round Two6:56 - Round Three10:30 - Round Four14:20 - Round Five18:24 - Round Six
Easiest Guided Meditations & Calm Breathing Exercises | What You Need to Know | Getting Started Hands-On Meditation 2024-07-07 | Hands-On Meditation brings you the Easiest Guided Meditations and Calm Breathing Exercises. Try our simple relaxation practices. They are more active than traditional methods and they are free.No subscription fee. No overwhelming content. Meditation shouldn't be difficult.Utilized by the University of Florida College of Medicine, Mission Kids and therapists around the world.// SOCIAL• Instagram instagram.com/HandsOnMeditation• Pinterest pinterest.com/HandsOnMeditate• Twitter twitter.com/HandsOnMeditate• Facebook facebook.com/HandsOnMeditation#HandsOnMeditation________________________I hope you enjoy this approach to anxiety and stress relief. Please leave a comment about how it's working for you. Also, please subscribe to stay updated with my newest videos and resources. Lots more in development.Warm Regards,PeterVoice-over: Matthew Hall© 2024 Vivid Prana LLC | HandsOnMeditation.com
4-7-8 Calm Breathing Exercise | 30 Minutes Custom Relaxation | Anxiety Relief | Pranayama Exercise Hands-On Meditation 2024-03-17 | Enjoy the deepest relaxation and increase lung capacity with this customizable 30 minute version of the 4-7-8 breathing technique. Just practice for a length of time that works best for you (up to 30 minutes). The breaths gradually slow and extend to an ideal calming pace.4-7-8 rhythmic breathing is a core part of many meditation and yoga practices as it promotes relaxation and can also be used to help you fall asleep in a shorter period of time. The goal is to calm your sympathetic nervous system, which controls the fight-or-flight response. NOTE: In this video, the 4-7-8 counting does not follow seconds (the pace is purposefully slower). There are other versions of the 4-7-8 exercise on this channel that have a faster breathing pace and versions that have a slower breathing pace. You should try them all to learn what works best for you.If you tend to be a shallow breather, it’s common to feel a little lightheaded when you start taking deeper breaths. This sensation will pass as your body becomes accustomed to a greater flow of oxygen. You can always take a short break and resume the exercise once you feel normal. It is not necessary that your timing perfectly matches the video example. You can take shorter or longer breaths as long as you maintain the ratio - Inhale 4, Hold 7, Exhale 8. Also, try to keep your expectations realistic. Some days will be easier than others, but the more often you practice, the more effective the exercise becomes.// STRUGGLING TO TAKE A DEEP BREATH?If you are having difficulty taking a deep enough breath to complete the 4-7-8 exercise, you may wish to begin with a simple video that teaches proper abdominal breathing.youtu.be/ApAsKd4hYiw// GUIDED HANDS-ON MEDITATIONSIf you would like to try meditation, I encourage you to try the Hands-On Meditation technique. It's easier than traditional meditation.youtube.com/playlist?list=PLzK1U3HzIGbgtuKVCRmXgOV8U1RzC_xcC// SOCIAL• Instagram instagram.com/HandsOnMeditation• Pinterest pinterest.com/HandsOnMeditate• Twitter twitter.com/HandsOnMeditate• Facebook facebook.com/HandsOnMeditation#HandsOnMeditationWANT TO HELP SUPPORT THE CHANNEL?☕ Please, buy me a coffee buymeacoffee.com/HandsOnMeditate________________________I hope you enjoy this approach to anxiety and stress relief. Please leave a comment about how it's working for you. Also, please subscribe to stay updated with my newest videos and resources. I'll be posting additional exercises soon.Warm Regards,PeterVoice-over: Matthew Hall© 2024 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com
Calm Breathing - Quiet Relaxation with Less Guidance | Up to 2:30 Breath-Hold | Pranayama Exercise Hands-On Meditation 2024-02-11 | Enjoy peaceful tranquility while relaxing deeply into this powerful breathing exercise.Not everyone enjoys narration during the breath-holds (for some people, it can be distracting). This version counts the breaths aloud and lets you embrace quiet calmness during the breath-holds.The video guides you through the breathing technique at a gently slowing pace - in 5 rounds. You'll be taking 35 Deep Circular Breaths, followed by an Extended Breath-Hold. The Breath-Hold gradually increases after the 2nd round.No worries about breathing through your nose or mouth for this exercise. Just do whatever is most comfortable for you.Round 1- Breath Hold ⏱ 1 MinuteRound 2 - Breath Hold ⏱ 1 MinuteRound 3 - Breath Hold ⏱ 1 Minute 30 SecondsRound 4 - Breath Hold ⏱ 2 MinutesRound 5 - Breath Hold ⏱ 2 Minutes 30 Seconds!!! THE BREATH HOLD TIMES ARE MEANT ONLY AS A GUIDE - IF YOU FEEL THE URGE TO BREATHE BEFORE THE DESIGNATED TIME - YOU SHOULD GO AHEAD AND TAKE A BREATH !!!You can also pause the video and extend the Breath Hold, if you are comfortable. With practice, your breath retention ability will likely increase.// BENEFITSScientific studies have proven that this form of breathing makes your blood more alkaline and can help the body deal with other negative stressors better in the long term and in everyday life.Consistent practice offers many potential benefits, including: ⚕ Boosting your immune system⚕ Improving concentration⚕ Improving your mental well-being⚕ Increasing willpower⚕ Increasing your energy⚕ Managing some fibromyalgia symptoms⚕ Relieving some symptoms of depression⚕ Relieving stress⚕ Improving sleep// WANT TO TRY ANOTHER VERSION OF THIS EXERCISE? - youtube.com/playlist?list=PLzK1U3HzIGbhLySSPEFe1shy9FhQiDANs&feature=sharedThere are multiple forms of calming breath retention exercises on this channel from beginner to advanced versions.// DIY CREATE A COLD PLUNGE - youtube.com/playlist?list=PLzK1U3HzIGbiYN_8kLyEnTY6rIA78PqMa// SOCIAL• Instagram instagram.com/HandsOnMeditation• Pinterest pinterest.com/HandsOnMeditate• Twitter twitter.com/HandsOnMeditate• Facebook facebook.com/HandsOnMeditation#handsonmeditation WANT TO HELP SUPPORT THE CHANNEL?☕ Please, buy me a coffee buymeacoffee.com/HandsOnMeditate________________________I hope you enjoy this deep breathing exercise. Please leave a comment about how it's working for you. Also, please subscribe to stay updated with my newest videos and resources. Lots more in development.Warm Regards,PeterVoice-over: Matthew Hall© 2024 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com* DISCLAIMER: Don't do the breathing exercises in water or while operating any vehicle. Always practice sitting or lying down in a safe environment. Tinnitus symptoms may appear as a result of pushing too forcefully during the breathing exercise. If this happens, reduce the number of practice rounds and soften your breaths. It’s important to increase gradually, not forcefully.0:00 - Intro0:20 - Round One4:02 - Round Two7:53 - Round Three12:10 - Round Four16:57 - Round Five
Box Breathing Relaxation Exercise | 5 Minutes Beginner Pace | Anxiety Reduction Pranayama Technique Hands-On Meditation 2023-12-28 | Utilize the calming effects of Box Breathing, a stress-reducing technique utilized by the U.S. Navy SEALs. The practice is also known as “resetting your breath” or "four-square breathing" and can be highly effective for people in stressful situations.It is not necessary that your timing perfectly matches the video example. You can take shorter or longer breaths as long as you maintain the ratio - Inhale 4, Hold 4, Exhale 4, Hold 4. Try to maintain the pattern for five minutes. The more often you practice, the more effective it becomes.// TO TRY OTHER CALM BREATHING TECHNIQUESExtended Breath-Hold Pranayama Exercises youtube.com/playlist?list=PLzK1U3HzIGbhLySSPEFe1shy9FhQiDANs4-7-8 Calm Breathing Techniques youtube.com/playlist?list=PLzK1U3HzIGbjPKtM8ZQ3nT0Spi5SI1S39// TRY GUIDED HANDS-ON MEDITATIONSIf you would like to try meditation, I encourage you to try the Hands-On Meditation technique. It's easier than traditional meditation.youtube.com/playlist?list=PLzK1U3HzIGbgbR2wNZyKmm1BunjM8LTGU// SOCIAL• Instagram instagram.com/HandsOnMeditation• Pinterest pinterest.com/HandsOnMeditate• Twitter twitter.com/HandsOnMeditate• Facebook facebook.com/HandsOnMeditation#HandsOnMeditationWANT TO HELP SUPPORT THIS CHANNEL?☕ Please, buy me a coffee buymeacoffee.com/HandsOnMeditate________________________I hope you enjoy this calm breathing technique. Please leave a comment about how it's working for you. Also, please subscribe to stay updated with my newest videos and resources. Lots more in development.Warm Regards,PeterVoice-over: Matthew HaLL© 2023 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com
Extended Silence Pranayama - Minimal Verbal Guidance | Calming Exercise | 3 Minute Breath-Hold Hands-On Meditation 2023-12-12 | Enjoy peaceful tranquility while relaxing deeply into this powerful breathing exercise.Not everyone enjoys an encouraging narrator throughout the exercise (for some people, it can be distracting). This version has less guidance so you can fully let go during the breath-holds and embrace the quiet calmness.The video guides you through the breathing technique at a gently slowing pace - in 5 rounds. You'll be taking 35 Deep Circular Breaths, followed by an Extended Breath Hold. The Breath-Hold gradually increases after the 2nd round.No worries about breathing through your nose or mouth for this exercise. Just do whatever is most comfortable for you.Round 1- Breath Hold ⏱ 1 MinuteRound 2 - Breath Hold ⏱ 1 Minute 30 SecondsRound 3 - Breath Hold ⏱ 2 MinutesRound 4 - Breath Hold ⏱ 2 Minutes 30 SecondsRound 5 - Breath Hold ⏱ 3 Minutes!!! THE BREATH HOLD TIMES ARE MEANT ONLY AS A GUIDE - IF YOU FEEL THE URGE TO BREATHE BEFORE THE DESIGNATED TIME - YOU SHOULD GO AHEAD AND TAKE A BREATH !!!You can also pause the video and extend the Breath Hold, if you are comfortable. With practice, your breath retention ability will likely increase.// BENEFITSScientific studies have proven that this form of breathing makes your blood more alkaline and can help the body deal with other negative stressors better in the long term and in everyday life.Consistent practice offers many potential benefits, including: ⚕ Boosting your immune system⚕ Improving concentration⚕ Improving your mental well-being⚕ Increasing willpower⚕ Increasing your energy⚕ Managing some fibromyalgia symptoms⚕ Relieving some symptoms of depression⚕ Relieving stress⚕ Improving sleep// WANT TO TRY ANOTHER VERSION OF THIS EXERCISE? - youtube.com/playlist?list=PLzK1U3HzIGbhLySSPEFe1shy9FhQiDANs&feature=sharedThere are multiple forms of calming breath retention exercises on this channel from beginner to advanced versions.// DIY CREATE A COLD PLUNGE - youtube.com/playlist?list=PLzK1U3HzIGbiYN_8kLyEnTY6rIA78PqMa// SOCIAL• Instagram instagram.com/HandsOnMeditation• Pinterest pinterest.com/HandsOnMeditate• Twitter twitter.com/HandsOnMeditate• Facebook facebook.com/HandsOnMeditation#handsonmeditation WANT TO HELP SUPPORT THE CHANNEL?☕ Please, buy me a coffee buymeacoffee.com/HandsOnMeditate________________________I hope you enjoy this deep breathing exercise. Please leave a comment about how it's working for you. Also, please subscribe to stay updated with my newest videos and resources. Lots more in development.Warm Regards,PeterVoice-over: Matthew Hall© 2023 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com* DISCLAIMER: Don't do the breathing exercises in water or while operating any vehicle. Always practice sitting or lying down in a safe environment. Tinnitus symptoms may appear as a result of pushing too forcefully during the breathing exercise. If this happens, reduce the number of practice rounds and soften your breaths. It’s important to increase gradually, not forcefully.0:00 - Intro0:33 - Round One3:52 - Round Two7:41 - Round Three12:00 - Round Four16:49 - Round Five
DIY Ultimate Cold Plunge | Pump Issues - Priming the Pump - Improved Setup | Ice Bath Cold Therapy Hands-On Meditation 2023-12-09 | Are you having issues with your pump? I'll walk you through the process of priming the pump and show you better options to pull water effectively over the sides of your freezer. Learn how to create an even more amazing cold water therapy experience.// WHY COLD PLUNGE?The benefits of cold therapy have been practiced for over 1,000 years. The benefits of cold therapy have been practiced for over 1,000 years. More information at npr.org/sections/health-shots/2023/10/08/1204411415/cold-plunge-health-benefits-how-to// LEARN ABOUT THE UPDATED AND IMPROVED COLD PLUNGEyoutube.com/playlist?list=PLzK1U3HzIGbiYN_8kLyEnTY6rIA78PqMa// TEMPERATUREA good temperature for your cold plunge is around 50°F. No need to go much colder. The benefits - like noradrenaline production - begin at 60°F water exposure.!!! BE SAFE: ALWAYS ENSURE THAT THE FREEZER HAS NO POWER (IS UNPLUGGED) WHEN YOU ARE USING THE COLD PLUNGE - AND REMOVE THE FREEZER DOOR LOCK !!!// PRODUCT LINKS*Note: These are what I used with my setup: Whirlpool - 14.8 Cu. Ft. Chest Freezer - White Model:WZC3115DW. Customize as needed for your own version. 🛒 Submersible Pump amzn.to/4acl5iW🛒 Water Filter amzn.to/487IvEv🛒 3/4" Barb Adapters to connect Water Filter to Tubing. (Need 2) amzn.to/4ackLAK• Wrap the threads in teflon tape. 🛒 3/4" Tubing. amzn.to/3R7DV3l🛒 3/4" ID Insulation for tubing amzn.to/3TgrNOU🛒 Cable Tie Mounts (Secure tubing to sides of cold plunge with cable ties) amzn.to/3grk8Mj🛒 Replacement Water Filters amzn.to/3GV4frL🛒 UV Light Clarifier amzn.to/44uVzBr or alternative amzn.to/4b6SD1v🛒 Smart Plugs amzn.to/3N34frM• I control the Pump and UV Clarifier with the same Smart Plug because they run together.• I control the Freezer with a different Smart Plug and only run it on a timer at night.🛒 Smart Wall Switch amzn.to/3D45H8F• I program to turn off my Smart Plugs when using the Cold Plunge.🛒 Sikaflex - Nautical Sealant amzn.to/3VVv2KG🛒 Pond Armor Paint (Optional) amzn.to/3eZLpVMI used two of the (1.5 quart) kits and had a little left over.🛒 Color Texture Chips (Optional) amzn.to/3DtbpSY* Note: I changed the color chips to blue. Check out the new look youtu.be/6OydXaT0PG4🛒 Digital Thermometer amzn.to/3zbSc5K🛒 Aquarium Net amzn.to/3TyHzBY🛒 Sump Pump Hose to siphon/drain the cold plunge amzn.to/3zrgTv4🛒 Ceiling Heater amzn.to/3VVKqqh🛒 Maxxus Saunas MX-J206-01 Seattle Carbon Far Infrared Sauna for 2 Persons amzn.to/3Fcol0E (Unfortunately the price of saunas has gone up over the last couple years.)// SOCIAL• Instagram instagram.com/HandsOnMeditation• Pinterest pinterest.com/HandsOnMeditate• Twitter twitter.com/HandsOnMeditate• Facebook facebook.com/HandsOnMeditation#HandsOnMeditationWANT TO HELP SUPPORT THE CHANNEL?☕ Please, buy me a coffee buymeacoffee.com/HandsOnMeditate________________________I hope this inspires you to create a Cold Plunge for your home. Please leave a comment about how it's working for you. Also, please subscribe to stay updated with my newest videos and resources. Lots more in development.Warm Regards,PeterVoice-over: Peter DeuschleMusic: Jason Shaw - Solo Acoustic Guitar© 2023 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com
Beginner Pranayama - Relaxation Exercise | 15 Second Gently Increasing Breath-Holds | Simple Calm Hands-On Meditation 2023-12-06 | Increase productivity, performance, and overall well-being while relaxing deeply into this powerful breathing exercise.This video introduces you to the breathing technique at a beginner's pace - in 6 rounds. You'll be taking 35 Deep Circular Breaths, followed by an Extended Breath Hold. The Breath-Hold gradually increases by 15 seconds each round.No worries about breathing through your nose or mouth for this exercise. Just do whatever is most comfortable for you.Round 1- Breath-Hold ⏱ 45 SecondsRound 2 - Breath-Hold ⏱ 1 MinuteRound 3 - Breath-Hold ⏱ 1 Minute 15 SecondsRound 4 - Breath-Hold ⏱ 1 Minute 30 SecondsRound 5 - Breath-Hold ⏱ 1 Minutes 45 SecondsRound 6 - Breath-Hold ⏱ 2 Minutes!!! THE BREATH HOLD TIMES ARE MEANT ONLY AS A GUIDE - IF YOU FEEL THE URGE TO BREATHE BEFORE THE DESIGNATED TIME - YOU SHOULD GO AHEAD AND TAKE A BREATH !!!You can also pause the video and extend the Breath Hold, if you are comfortable. With practice, your breath retention ability will likely increase.// BENEFITSScientific studies have proven that this form of breathing makes your blood more alkaline and can help the body deal with other negative stressors better in the long term and in everyday life.Consistent practice offers many potential benefits, including: ⚕ Boosting your immune system⚕ Improving concentration⚕ Improving your mental well-being⚕ Increasing willpower⚕ Increasing your energy⚕ Managing some fibromyalgia symptoms⚕ Relieving some symptoms of depression⚕ Relieving stress⚕ Improving sleep// WANT TO TRY ANOTHER VERSION OF THIS EXERCISE? - youtube.com/playlist?list=PLzK1U3HzIGbhLySSPEFe1shy9FhQiDANs&feature=sharedThere are multiple forms of calming breath retention exercises on this channel from beginner to advanced versions.// DIY CREATE A COLD PLUNGE - ICE BATH THERAPY youtube.com/playlist?list=PLzK1U3HzIGbiYN_8kLyEnTY6rIA78PqMa// SOCIAL• Instagram instagram.com/HandsOnMeditation• Pinterest pinterest.com/HandsOnMeditate• Twitter twitter.com/HandsOnMeditate• Facebook facebook.com/HandsOnMeditation#HandsOnMeditationWANT TO HELP SUPPORT THE CHANNEL?☕ Please, buy me a coffee buymeacoffee.com/HandsOnMeditate________________________I hope you enjoy this deep breathing exercise. Please leave a comment about how it's working for you. Also, please subscribe to stay updated with my newest videos and resources. Lots more in development.Warm Regards,PeterVoice-over: Matthew Hall© 2023 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com* DISCLAIMER: Don't do the breathing exercises in water or while operating any vehicle. Always practice sitting or lying down in a safe environment. Tinnitus symptoms may appear as a result of pushing too forcefully during the breathing exercise. If this happens, reduce the number of practice rounds and soften your breaths. It’s important to increase gradually, not forcefully.0:00 - Intro0:32 - Round One3:38 - Round Two6:56 - Round Three10:30 - Round Four14:20 - Round Five18:24 - Round Six
Hypnotic Ambience for Mantra Meditation • Pranayama • Sleep | Calming 40 Hz Binaural Beats Hands-On Meditation 2023-12-02 | Fade into relaxation with this gentle hypnotic soundscape - engineered to combine healing Binaural Delta Brainwaves and Soothing Visual Patterns for meditation, relaxation or sleep. The effect serves as an audio and visual mantra -like gazing into a campfire or watching waves roll upon a beach. Allow the repetitive nature to pacify your stress and anxiety.Note: To enjoy the Binaural Effect, you must wear headphones or earbuds because the sounds being played in each ear are different.The music will softly fade out at 20 minutes - for the optimal meditation session and can be used as a simple timer.You can also utilize the background ambience for power naps.// COMBINE WITH A CALMING BREATH EXERCISE youtube.com/playlist?list=PLzK1U3HzIGbjPKtM8ZQ3nT0Spi5SI1S39// COMBINE WITH MEDITATION youtube.com/playlist?list=PLzK1U3HzIGbjHKLvhLR6Q9pUf3OY3mVdn// SOCIAL• Instagram instagram.com/HandsOnMeditation• Pinterest pinterest.com/HandsOnMeditate• Twitter twitter.com/HandsOnMeditate• Facebook facebook.com/HandsOnMeditation#HandsOnMeditationWANT TO HELP SUPPORT THE CHANNEL?☕ Please, buy me a coffee buymeacoffee.com/HandsOnMeditate________________________Thanks for taking a moment out of your busy schedule for some mindful relaxation. Please leave a comment about how it's working for you.Warm Regards,PeterSound design engineered by Peter Deuschle. This mixed track may not be copied, reused or distributed. © 2023 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com
4 Minute Relaxing Breath-Hold Challenge - Endurance Potential | Expert - Deep Pranayama Exercise Hands-On Meditation 2023-12-01 | Experience the ultimate power breathing exercise while relaxing deeply into a 4 minute breath-hold. This version of the exercise challenges you to discover your inner potential. Start with a 1 minute breath-hold and gradually build up. Once you reach 3 minutes, the breath-holds increase by only 15 seconds to gently allow progress.Increase productivity, performance, and overall well-being with this dynamic breathing exercise.This video guides you through the breathing technique at an advanced pace - in 9 rounds. You'll be taking 35 Deep Circular Breaths, followed by an Extended Breath-Hold. The Breath-Hold gradually increases each round.No worries about breathing through your nose or mouth for this exercise. Just do whatever is most comfortable for you.Round 1- Breath-Hold ⏱ 1 MinuteRound 2 - Breath-Hold ⏱ 1 Minute 30 SecondsRound 3 - Breath-Hold ⏱ 2 MinutesRound 4 - Breath-Hold ⏱ 2 Minute 30 SecondsRound 5 - Breath-Hold ⏱ 3 MinutesRound 6 - Breath-Hold ⏱ 3 Minutes 15 SecondsRound 7 - Breath-Hold ⏱ 3 Minutes 30 SecondsRound 8 - Breath-Hold ⏱ 3 Minutes 45 SecondsRound 9 - Breath-Hold ⏱ 4 Minutes!!! THE BREATH-HOLD TIMES ARE MEANT ONLY AS A GUIDE - IF YOU FEEL THE URGE TO BREATHE BEFORE THE DESIGNATED TIME - YOU SHOULD GO AHEAD AND TAKE A BREATH !!!// BENEFITSScientific studies have proven that this form of breathing makes your blood more alkaline and can help the body deal with other negative stressors better in the long term and in everyday life. Consistent practice offers many potential benefits, including: ⚕ Boosting your immune system⚕ Improving concentration⚕ Improving your mental well-being⚕ Increasing willpower⚕ Increasing your energy⚕ Managing some fibromyalgia symptoms⚕ Relieving some symptoms of depression⚕ Relieving stress⚕ Improving sleep// WANT TO TRY ANOTHER VERSION OF THIS EXERCISE? - youtube.com/playlist?list=PLzK1U3HzIGbhLySSPEFe1shy9FhQiDANs&feature=sharedThere are multiple forms of calming breath retention exercises on this channel from beginner to advanced versions.// DIY CREATE A COLD PLUNGE - ICE BATH THERAPY youtube.com/playlist?list=PLzK1U3HzIGbiYN_8kLyEnTY6rIA78PqMa// SOCIAL• Instagram instagram.com/HandsOnMeditation• Pinterest pinterest.com/HandsOnMeditate• Twitter twitter.com/HandsOnMeditate• Facebook facebook.com/HandsOnMeditation#HandsOnMeditationWANT TO HELP SUPPORT THE CHANNEL?☕ Please, buy me a coffee buymeacoffee.com/HandsOnMeditate________________________I hope you enjoy this deep breathing exercise. Please leave a comment about how it's working for you. Also, please subscribe to stay updated with my newest videos and resources. Lots more in development.Warm Regards,PeterVoice-over: Matthew Hall© 2023 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com* DISCLAIMER: Never mix breathwork with water: Do not practice this breathing exercise in or near water, including swimming pools, lakes, rivers, or showers.Always practice in a safe environment: Perform this exercise only while sitting or lying down in a safe, comfortable space, such as a couch, bed, or yoga mat.Consult a doctor if you have health issues: Do not practice these breathing exercises if you have a history of seizures, heart problems, high blood pressure, or if you are pregnant. Always consult a qualified healthcare professional before beginning, especially if you have pre-existing medical or psychological conditions.Listen to your body: While mild sensations such as tingling or lightheadedness may occur, you should stop immediately if you feel overwhelmed, dizzy, or uncomfortable.Prior to attempting this exercise: Users must ensure they have thoroughly practiced and achieved proficiency in the “Learn Abdominal Breathing” exercise, as well as the additional “Extended Breath-Hold Pranayama Exercises” on this channel. Failure to do so may increase the risk of discomfort or injury, for which this channel and its creators assume no responsibility or liability.0:00 - Intro0:32 - Round One3:52 - Round Two7:40 - Round Three12:00 - Round Four16:49 - Round Five22:07 - Round Six27:40 - Round Seven33:29 - Round Eight39:33 - Round Nine
Advanced Breathing - Ultimate Relaxation Exercise | 3 Minute Breath-Hold | Deep Pranayama Relaxation Hands-On Meditation 2023-11-27 | Increase productivity, performance, and overall well-being while relaxing deeply into this powerful breathing exercise.This video guides you through the breathing technique at a faster advanced pace - in 5 rounds. You'll be taking 35 Deep Circular Breaths, followed by an Extended Breath-Hold. The Breath-Hold gradually increases each round.No worries about breathing through your nose or mouth for this exercise. Just do whatever is most comfortable for you.Round 1- Breath-Hold ⏱ 1 MinuteRound 2 - Breath-Hold ⏱ 1 Minute 30 SecondsRound 3 - Breath-Hold ⏱ 2 MinutesRound 4 - Breath-Hold ⏱ 2 Minute 30 SecondsRound 5 - Breath-Hold ⏱ 3 Minutes!!! THE BREATH-HOLD TIMES ARE MEANT ONLY AS A GUIDE - IF YOU FEEL THE URGE TO BREATHE BEFORE THE DESIGNATED TIME - YOU SHOULD GO AHEAD AND TAKE A BREATH !!!You can also pause the video and extend the Breath-Hold, if you are comfortable. With practice, your breath retention ability will likely increase.// BENEFITSScientific studies have proven that this form of breathing makes your blood more alkaline and can help the body deal with other negative stressors better in the long term and in everyday life. Consistent practice offers many potential benefits, including: ⚕ Boosting your immune system⚕ Improving concentration⚕ Improving your mental well-being⚕ Increasing willpower⚕ Increasing your energy⚕ Managing some fibromyalgia symptoms⚕ Relieving some symptoms of depression⚕ Relieving stress⚕ Improving sleep// WANT TO TRY ANOTHER VERSION OF THIS EXERCISE? - youtube.com/playlist?list=PLzK1U3HzIGbhLySSPEFe1shy9FhQiDANs&feature=sharedThere are multiple forms of calming breath retention exercises on this channel from beginner to advanced versions.// DIY CREATE A COLD PLUNGE - ICE BATH THERAPY youtube.com/playlist?list=PLzK1U3HzIGbiYN_8kLyEnTY6rIA78PqMa// SOCIAL• Instagram instagram.com/HandsOnMeditation• Pinterest pinterest.com/HandsOnMeditate• Twitter twitter.com/HandsOnMeditate• Facebook facebook.com/HandsOnMeditation#HandsOnMeditationWANT TO HELP SUPPORT THE CHANNEL?☕ Please, buy me a coffee buymeacoffee.com/HandsOnMeditate________________________I hope you enjoy this deep breathing exercise. Please leave a comment about how it's working for you. Also, please subscribe to stay updated with my newest videos and resources. Lots more in development.Warm Regards,PeterVoice-over: Matthew Hall© 2023 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com* DISCLAIMER: Don't do the breathing exercises in water or while operating any vehicle. Always practice sitting or lying down in a safe environment. Tinnitus symptoms may appear as a result of pushing too forcefully during the breathing exercise. If this happens, reduce the number of practice rounds and soften your breaths. It’s important to increase gradually, not forcefully.0:00 - Intro0:32 - Round One3:52 - Round Two7:40 - Round Three11:59 - Round Four16:48 - Round Five
Ultimate Relaxation - Breathing Exercise | Slowest Breathing Pace | 2 Minute Breath-Hold | Pranayama Hands-On Meditation 2023-11-24 | Increase productivity, performance, and overall well-being while relaxing deeply into this powerful breathing exercise.This video introduces you to the breathing technique at a beginner's pace in 5 rounds. You'll be taking 35 Deep Circular Breaths, followed by an Extended Breath-Hold. The Breath-Hold gradually increases each round.No worries about breathing through your nose or mouth for this exercise. Just do whatever is most comfortable for you.Round 1- Breath Hold ⏱ 30 SecondsRound 2 - Breath Hold ⏱ 45 SecondsRound 3 - Breath Hold ⏱ 1 Minute Round 4 - Breath Hold ⏱ 1 Minute 30 SecondsRound 5 - Breath Hold ⏱ 2 Minutes!!! THE BREATH-HOLD TIMES ARE MEANT ONLY AS A GUIDE - IF YOU FEEL THE URGE TO BREATHE BEFORE THE DESIGNATED TIME - YOU SHOULD GO AHEAD AND TAKE A BREATH !!!You can also pause the video and extend the Breath-Hold, if you are comfortable. With practice, your breath retention ability will likely increase.// BENEFITSScientific studies have proven that this form of breathing makes your blood more alkaline and can help the body deal with other negative stressors better in the long term and in everyday life.Consistent practice offers many potential benefits, including: ⚕ Boosting your immune system⚕ Improving concentration⚕ Improving your mental well-being⚕ Increasing willpower⚕ Increasing your energy⚕ Managing some fibromyalgia symptoms⚕ Relieving some symptoms of depression⚕ Relieving stress⚕ Improving sleep// WANT TO TRY ANOTHER VERSION OF THIS EXERCISE? - youtube.com/playlist?list=PLzK1U3HzIGbhLySSPEFe1shy9FhQiDANs&feature=sharedThere are multiple forms of calming breath retention exercises on this channel from beginner to advanced versions.// DIY CREATE A COLD PLUNGE - ICE BATH THERAPY youtube.com/playlist?list=PLzK1U3HzIGbiYN_8kLyEnTY6rIA78PqMa// SOCIAL• Instagram instagram.com/HandsOnMeditation• Pinterest pinterest.com/HandsOnMeditate• Twitter twitter.com/HandsOnMeditate• Facebook facebook.com/HandsOnMeditation#HandsOnMeditationWANT TO HELP SUPPORT THE CHANNEL?☕ Please, buy me a coffee buymeacoffee.com/HandsOnMeditate________________________I hope you enjoy this deep breathing exercise. Please leave a comment about how it's working for you. Also, please subscribe to stay updated with my newest videos and resources. Lots more in development.Warm Regards,PeterVoice-over: Matthew Hall© 2023 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com* DISCLAIMER: Don't do the breathing exercises in water or while operating any vehicle. Always practice sitting or lying down in a safe environment. Tinnitus symptoms may appear as a result of pushing too forcefully during the breathing exercise. If this happens, reduce the number of practice rounds and soften your breaths. It’s important to increase gradually, not forcefully.0:00 - Intro0:32 - Round One3:52 - Round Two7:26 - Round Three11:14 - Round Four15:33 - Round Five
Practice Repetitive Mantra Meditation for Free | with Mantra Narration Provided Hands-On Meditation 2023-11-07 | Enjoy the relaxing benefits of Mantra Meditation with this simple exercise. Just follow along with the Mantra Narration.You can sit comfortably, close your eyes and just listen. The calming directions take you through 20 minutes of mindful peace.*THIS MEDITATION REQUIRES A NEUTRAL MANTRA (with no meaning at all to you). It's just a sound. Some people like to think of it as a syllable or vibration. NOTE: In this exercise, the mantra is provided for you.// MEDITATION INSTUCTIONS1. Find a quiet place where you won't be interrupted. You don't need a Zen garden - hiding from your children in a closet works just fine. 2. Many people prefer to sit in a chair, but you can also sit on the floor or lean against a wall - whatever is comfortable for you.3. Close your eyes and just listen. There is nothing to look at during the meditation. The video will fade to a neutral background until the meditation is over.4. Repeat the mantra silently in your head - with no sound or lip movement or simply listen to the narrator.5. It's normal to become distracted at times, during the meditation. You can't just turn off your mind. Don't fight the thoughts. Just concentrate on the mantra sound and let the distracting thoughts fade away. The goal is to spend as much time as possible in quiet relaxation.6. Try to reserve some time to practice meditation in the morning and evening. 20 minute sessions are ideal - but probably not realistic for everyday - so just try to fit in as much time as possible.7. Be realistic and patient. You won't notice any amazing results from your first session but the more often you practice the meditation, the easier it will be to slip into a relaxed state. Also, know that it's normal to have some rough sessions. Everyone has days when they are too stressed or distracted to peacefully meditate. Just keep going and you'll get back on track.// MORE MEDITATION MANTRA INFORMATION: youtube.com/playlist?list=PLzK1U3HzIGbjHKLvhLR6Q9pUf3OY3mVdn// SOCIAL• Instagram instagram.com/HandsOnMeditation• Pinterest pinterest.com/HandsOnMeditate• Twitter twitter.com/HandsOnMeditate• Facebook facebook.com/HandsOnMeditation#HandsOnMeditationWANT TO HELP SUPPORT THE CHANNEL?☕ Please, buy me a coffee buymeacoffee.com/HandsOnMeditate________________________I hope you enjoy this guided meditation. Please leave a comment about how it's working for you. Also, please share the video with friends and subscribe to this channel. I'll be posting additional exercises soon.Warm Regards,PeterVoice-over: Matthew HallPhotography: Taryn Elliott, Los Muertos Crew & Oleksandr P© 2023 Vivid Prana LLC | HandsOnMeditation.com
4-7-8 Relaxation Breathing Exercise - Spanish Version | 4-7-8 Respiración Ejercicio | Pranayama Hands-On Meditation 2023-09-16 | Relax with the 4-7-8 Breathing Exercise in Spanish. El ejercicio de Respiración 4-7-8 es una técnica en la que inhalamos en 4 tiempos, retenemos el aire durante 7 tiempos y exhalamos en 8 tiempos. Puedes utilizar esta técnica cuando te sientas agobiado, cansado, estresado o abrumado. Prestar atención a tu respiración te ayuda a regresar al presente, oxigenarte y aclarar tu mente.Comienza a practicar la técnica de respiración 4-7-8 y disfruta de los efectos calmantes con este ejercicio introductorio. Guías auditivas y visuales te llevarán suavemente a través de las respiraciones a un ritmo más rápido, perfecto para nuevos aprendices.La respiración rítmica 4-7-8 es una parte fundamental de muchas prácticas de meditación y yoga, ya que promueve la relajación y también puede ayudarte a conciliar el sueño en un período de tiempo más corto. El objetivo es calmar tu sistema nervioso simpático, que controla la respuesta de lucha o huida.Si tiendes a respirar superficialmente, es común sentirte un poco mareado al comenzar a tomar respiraciones más profundas. Esta sensación pasará a medida que tu cuerpo se acostumbre a un mayor flujo de oxígeno. Siempre puedes tomar un breve descanso y reanudar el ejercicio una vez que te sientas normal. No es necesario que tu sincronización sea perfectamente igual al ejemplo del video. Puedes tomar respiraciones más cortas o más largas, siempre y cuando mantengas la proporción: Inhala 4, Mantén 7, Exhala 8. Además, trata de mantener tus expectativas realistas.Algunos días te irán mejor que otros, pero cuanto más practiques, más efectivo se volverá el ejercicio.// ¿Te cuesta tomar una respiración profunda?Si tienes dificultades para tomar una respiración lo suficientemente profunda como para completar el ejercicio 4-7-8, es posible que desees comenzar con un video sencillo que enseñe la respiración abdominal adecuada.youtu.be/ApAsKd4hYiw// Guided Hands-On MeditationsSi deseas probar la meditación, te animo a que pruebes la técnica de Meditación Práctica. Es más fácil que la meditación tradicional.youtube.com/playlist?list=PLzK1U3HzIGbgtuKVCRmXgOV8U1RzC_xcC// Redes Sociales• Instagram instagram.com/HandsOnMeditation• Pinterest pinterest.com/HandsOnMeditate• Twitter twitter.com/HandsOnMeditate• Facebook facebook.com/HandsOnMeditation#HandsOnMeditation¿Quieres ayudar a apoyar este canal?☕ buymeacoffee.com/HandsOnMeditateEspero que disfrutes de este enfoque para aliviar la ansiedad y el estrés. Por favor, deja un comentario sobre cómo te está funcionando. Además, suscríbete para estar al tanto de mis videos y recursos más recientes. Hay mucho más en desarrollo.Un cordial saludo,PeterVoz en off: Andy Santiago© 2023 Vivid Prana LLC | HandsOnMeditation.com
Ozone vs UV Clarifier | DIY Ultimate Cold Plunge for Ice Bath Therapy | Hands-On Meditation Hands-On Meditation 2023-09-01 | Wondering whether you should get an Ozone Generator or UV Light Clarifier to keep your Cold Plunge clean? Take an inside look at each, learn how they work and compare the results after three weeks of use. Below, you'll find product links to both systems, along with the headbands to help you sleep better.// WHY COLD PLUNGE?The benefits of cold therapy have been practiced for over 1,000 years. More information at npr.org/sections/health-shots/2023/10/08/1204411415/cold-plunge-health-benefits-how-to// LEARN ABOUT THE UPDATED AND IMPROVED COLD PLUNGEyoutube.com/playlist?list=PLzK1U3HzIGbiYN_8kLyEnTY6rIA78PqMa// TEMPERATUREA good temperature for your cold plunge is around 50°F. No need to go much colder. The benefits - like noradrenaline production - begin at 60°F water exposure.!!! WARNINGS: BE SAFE: ALWAYS ENSURE THAT THE FREEZER HAS NO POWER (IS UNPLUGGED) WHEN YOU ARE USING THE COLD PLUNGE - AND REMOVE THE FREEZER DOOR LOCK !!!// COLD PLUNGE PRODUCT LINKS*Note: These are what I used with my setup - although many of these are optional. Customize as needed for your own version. Also, prices displayed in video may vary from current market prices.🛒 Sikaflex - Nautical Sealant amzn.to/3VVv2KG🛒 Pond Armor Paint (Optional) amzn.to/3eZLpVMI used two of the (1.5 quart) kits and had a little left over.🛒 Color Texture Chips (Optional) amzn.to/3DtbpSY* Note: I changed the color chips to blue. Check out the new look youtu.be/6OydXaT0PG4🛒 Pump/Filter amzn.to/3N1FJas!!! BETTER PUMP OPTION !!! Watch for updated information, before you get a pump. youtu.be/JX7ELW_M0Wc🛒 UV Light Clarifier amzn.to/44uVzBr or alternative amzn.to/4b6SD1v🛒 Ozone Generator amzn.to/3D2TtNI!!! NEVER RUN THE OZONE GENERATOR INDOORS FOR EXTENDED PERIODS OF TIME BECAUSE YOU CAN BUILD UP UNSAFE LEVELS!!! I used to only run the ozone for 10 minutes after each use, and a couple more times during the day and night for 5 minutes. Now I recommend using a UV Clarifier instead of an Ozone Generator. It's safer and cheaper. See video youtu.be/WL36eFvP2Lg?feature=shared🛒 3-Prong Plug (to adapt Ozone Generator Power Cord for a standard Receptacle) amzn.to/3TUqVfR• Plug Wiring: Black (hot wire) to the smaller flat blade, White (neutral wire) to the wider flat blade, Green (ground wire) to the round pin. photos.app.goo.gl/vfer9SgFnrBkBpyt7🛒 Venturi - Ozone Injector amzn.to/3D6j603🛒 Extra Long Thru-Hull Connector amzn.to/3eZ0bMy*Note: If your freezer floor is thicker than my example, you may need longer Thru-Hulls. There are a variety available online. This one is longer but will require a barb adapter to connect the hose. greatlakesskipper.com/mako-boat-thru-hull-fitting-3-4-inch-stainless-steel🛒 3/4" Tubing. (I originally used 5/8" ID tubing and stretched the opening to fit tightly, but 3/4" ID will be easier to use) amzn.to/3R7DV3l🛒 Reducers menards.com/main/plumbing/pipe-fittings/polypipe-fittings/barbed-insert-pvc-poly-pipe-reducer-coupling/upprc-1207/p-60894891420.htm🛒 Timers. (I now use programmable Smart Plugs and a Smart Wall Switch instead.) • Smart Plug amzn.to/3N34frM• Smart Wall Switch amzn.to/3D45H8F🛒 Cable Tie Mounts amzn.to/3grk8Mj🛒 Digital Thermometer amzn.to/3zbSc5K🛒 Aquarium Net amzn.to/3TyHzBY🛒 Sump Pump Hose to siphon/drain the cold plunge amzn.to/3zrgTv4🛒 Ceiling Heater amzn.to/3VVKqqh🛒 Faux Grass Plants in Modern Cylindrical Gray Cement Planter Pots amzn.to/3D6teWs🛒 Benature Outdoor String Lights amzn.to/3VVKHcN🛒 Vintage Rustic Clock amzn.to/3VWEX2z🛒 Maxxus Saunas MX-J206-01 Seattle Carbon Far Infrared Sauna for 2 Persons amzn.to/3Fcol0E (Unfortunately the price of saunas has gone up over the last couple years.)// SLEEP AUDIO HEADBAND PRODUCT LINKS🛒 SleepPhones Headband. Save 10% with coupon code: MEDITATE10 (qualified purchases for a limited time) sleepphones.com/?aff=919🛒 Fulext Sleep Headband amzn.to/3L2lGsE// SOCIAL• Instagram instagram.com/HandsOnMeditation• Pinterest pinterest.com/HandsOnMeditate• Twitter twitter.com/HandsOnMeditate• Facebook facebook.com/HandsOnMeditation#HandsOnMeditationWANT TO HELP SUPPORT THE CHANNEL?☕ Please, buy me a coffee buymeacoffee.com/HandsOnMeditate________________________I hope this inspires you to create a Cold Plunge for your home. Please leave a comment about how it's working for you. Also, please subscribe to stay updated with my newest videos and resources. Lots more in development.Warm Regards,PeterVoice-over: Peter Deuschle© 2023 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com
4-7-8 Calm Breathing Exercise | 20 Minutes Maximum Relaxation | Anxiety Relief | Pranayama Exercise Hands-On Meditation 2023-06-19 | Enjoy the deepest relaxation and increase lung capacity with this 20 minute version of the 4-7-8 breathing technique. The breaths gradually slow and extend to an ideal calming pace.4-7-8 rhythmic breathing is a core part of many meditation and yoga practices as it promotes relaxation and can also be used to help you fall asleep in a shorter period of time. The goal is to calm your sympathetic nervous system, which controls the fight-or-flight response. NOTE: In this video, the 4-7-8 counting does not follow seconds (the pace is purposefully slower). There are other versions of the 4-7-8 exercise on this channel that have a faster breathing pace and versions that have a slower breathing pace. You should try them all to learn what works best for you.If you tend to be a shallow breather, it’s common to feel a little lightheaded when you start taking deeper breaths. This sensation will pass as your body becomes accustomed to a greater flow of oxygen. You can always take a short break and resume the exercise once you feel normal. It is not necessary that your timing perfectly matches the video example. You can take shorter or longer breaths as long as you maintain the ratio - Inhale 4, Hold 7, Exhale 8. Also, try to keep your expectations realistic. Some days will be easier than others, but the more often you practice, the more effective the exercise becomes.// STRUGGLING TO TAKE A DEEP BREATH?If you are having difficulty taking a deep enough breath to complete the 4-7-8 exercise, you may wish to begin with a simple video that teaches proper abdominal breathing.youtu.be/ApAsKd4hYiw// GUIDED HANDS-ON MEDITATIONSIf you would like to try meditation, I encourage you to try the Hands-On Meditation technique. It's easier than traditional meditation.youtube.com/playlist?list=PLzK1U3HzIGbgtuKVCRmXgOV8U1RzC_xcC// SOCIAL• Instagram instagram.com/HandsOnMeditation• Pinterest pinterest.com/HandsOnMeditate• Twitter twitter.com/HandsOnMeditate• Facebook facebook.com/HandsOnMeditation#HandsOnMeditationWANT TO HELP SUPPORT THE CHANNEL?☕ Please, buy me a coffee buymeacoffee.com/HandsOnMeditate________________________I hope you enjoy this approach to anxiety and stress relief. Please leave a comment about how it's working for you. Also, please subscribe to stay updated with my newest videos and resources. I'll be posting additional exercises soon.Warm Regards,PeterVoice-over: Matthew Hall© 2023 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com
Circle Meditation - Simple Relaxation Exercise | Beginner Practice | All Ages | Hands-On Meditation Hands-On Meditation 2023-05-26 | Take a few minutes to calm your nerves and be present with this beginner meditation exercise. Simple instructions guide you though a series of relaxing breaths and finger movements. The exercise can quickly be done just about anywhere. Practice the technique at work, in a classroom or as you're getting ready for sleep.Hands-On Meditation techniques work especially well with people that are fidgety and struggle with ADD, ADHD or anxiety. Introducing stress management and relaxation techniques provide powerful tools to live a more mindful life.// WANT TO TRY MORE HANDS-ON MEDITATION EXERCISES? youtube.com/playlist?list=PLzK1U3HzIGbgbR2wNZyKmm1BunjM8LTGU// SOCIAL• Instagram instagram.com/HandsOnMeditation• Pinterest pinterest.com/HandsOnMeditate• Twitter twitter.com/HandsOnMeditate• Facebook facebook.com/HandsOnMeditation#HandsOnMeditationWANT TO HELP SUPPORT THE CHANNEL?☕ Please, buy me a coffee buymeacoffee.com/HandsOnMeditate________________________I hope you enjoy this breathing exercise. Please leave a comment about how it's working for you. Also, please subscribe to stay updated with my newest videos and resources. Lots more in development.Warm Regards,PeterVoice-over: Matthew Hall© 2023 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com
4-7-8 Calm Breathing Exercise | 15 Minutes of Deep Relaxation | Anxiety Relief | Pranayama Exercise Hands-On Meditation 2023-04-23 | Enjoy deeper relaxation and increase lung capacity with this 15 minute version of the 4-7-8 breathing technique. The breaths gradually slow and extend to an ideal calming pace.4-7-8 rhythmic breathing is a core part of many meditation and yoga practices as it promotes relaxation and can also be used to help you fall asleep in a shorter period of time. The goal is to calm your sympathetic nervous system, which controls the fight-or-flight response. NOTE: In this video, the 4-7-8 counting does not follow seconds (the pace is purposefully slower). There are other versions of the 4-7-8 exercise on this channel that have a faster breathing pace and versions that have a slower breathing pace. You should try them all to learn what works best for you.If you tend to be a shallow breather, it’s common to feel a little lightheaded when you start taking deeper breaths. This sensation will pass as your body becomes accustomed to a greater flow of oxygen. You can always take a short break and resume the exercise once you feel normal. It is not necessary that your timing perfectly matches the video example. You can take shorter or longer breaths as long as you maintain the ratio - Inhale 4, Hold 7, Exhale 8. Also, try to keep your expectations realistic. Some days will be easier than others, but the more often you practice, the more effective the exercise becomes.// STRUGGLING TO TAKE A DEEP BREATH?If you are having difficulty taking a deep enough breath to complete the 4-7-8 exercise, you may wish to begin with a simple video that teaches proper abdominal breathing.youtu.be/ApAsKd4hYiw// GUIDED HANDS-ON MEDITATIONSIf you would like to try meditation, I encourage you to try the Hands-On Meditation technique. It's easier than traditional meditation.youtube.com/playlist?list=PLzK1U3HzIGbgtuKVCRmXgOV8U1RzC_xcC// SOCIAL• Instagram instagram.com/HandsOnMeditation• Pinterest pinterest.com/HandsOnMeditate• Twitter twitter.com/HandsOnMeditate• Facebook facebook.com/HandsOnMeditation#HandsOnMeditationWANT TO HELP SUPPORT THE CHANNEL?☕ Please, buy me a coffee buymeacoffee.com/HandsOnMeditate________________________I hope you enjoy this approach to anxiety and stress relief. Please leave a comment about how it's working for you. Also, please subscribe to stay updated with my newest videos and resources. I'll be posting additional exercises soon.Warm Regards,PeterVoice-over: Matthew Hall© 2023 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com
Beginner Mantra Meditation | Free Alternative | Guided Mantra Tone with Tranquil Ambience Hands-On Meditation 2023-02-18 | Enjoy the relaxing benefits of Mantra Meditation with this simple exercise. Just repeat your mantra along with the guiding tone and tranquil ambience.You can sit comfortably in a chair, close your eyes and just listen. The calming directions take you through 20 minutes of mindful peace as the video fades to a neutral background that helps you stay focused.*THIS MEDITATION PRACTICE REQUIRES A NEUTRAL MANTRA (with no meaning at all to you). Some people like to think of it as a syllable or vibration. If you do not have an appropriate mantra, you can receive one with the MEDITATION MANTRA APP: vividprana.com/meditation-mantra-appMore information about mantras is available at: drive.google.com/file/d/1ruwdHm-AXuLeCIUkiEMb3lIq86M_9VZw/view?usp=sharing// MEDITATION INSTUCTIONS1. Find a quiet place where you won't be interrupted. You don't need a Zen garden - hiding from your children in a closet works just fine. 2. Most people prefer to sit in a chair, but you can also sit on the floor or lean against a wall - whatever is comfortable for you.3. Close your eyes and just listen. There is nothing to look at during the meditation. The video will fade to a neutral background until the meditation is over.4. Repeat the mantra silently in your head - with no sound or lip movement. Follow the pace of the background tone. It will gradually fade away and allow you to continue repeating your mantra at a pace that comes naturally to you.5. It's normal to become distracted at times, during the meditation. You can't just turn off your mind. Don't fight the thoughts. Just concentrate on your neutral mantra and let the distracting thoughts fade away. The goal is to spend as much time as possible in quiet relaxation.6. Try to reserve some time to practice meditation in the morning and evening. 20 minute sessions are ideal - but probably not realistic for everyday - so just try to fit in as much time as possible.7. Be realistic and patient. You won't notice any amazing results from your first session but the more often you practice the meditation, the easier it will be to slip into a relaxed state. Also, know that it's normal to have some rough sessions. Everyone has days when they are too stressed or distracted to peacefully meditate. Just keep going and you'll get back on track.// MORE MANTRA MEDITATION INFORMATION: youtube.com/playlist?list=PLzK1U3HzIGbjHKLvhLR6Q9pUf3OY3mVdn// SOCIAL• Instagram instagram.com/HandsOnMeditation• Pinterest pinterest.com/HandsOnMeditate• Twitter twitter.com/HandsOnMeditate• Facebook facebook.com/HandsOnMeditation#HandsOnMeditationWANT TO HELP SUPPORT THE CHANNEL?☕ Please, buy me a coffee buymeacoffee.com/HandsOnMeditate________________________I hope you enjoy this guided meditation. Please leave a comment about how it's working for you. Also, please share the video with friends and subscribe to this channel. I'll be posting additional exercises soon.Warm Regards,PeterVoice-over: Matthew HallMeditation Demonstration: Alexandra Zetterberg© 2023 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com
4-7-8 Calm Breathing Exercise | 10 Minutes of Deep Relaxation | Anxiety Relief | Pranayama Exercise Hands-On Meditation 2023-02-10 | Enjoy deep relaxation and increase lung capacity with this ten minute version of the 4-7-8 breathing technique. The breaths gradually slow and extend to an ideal calming pace.4-7-8 rhythmic breathing is a core part of many meditation and yoga practices as it promotes relaxation and can also be used to help you fall asleep in a shorter period of time. The goal is to calm your sympathetic nervous system, which controls the fight-or-flight response. NOTE: In this video, the 4-7-8 counting does not follow seconds (the pace is purposefully slower). There are other versions of the 4-7-8 exercise on this channel that have a faster breathing pace and versions that have a slower breathing pace. You should try them all to learn what works best for you.If you tend to be a shallow breather, it’s common to feel a little lightheaded when you start taking deeper breaths. This sensation will pass as your body becomes accustomed to a greater flow of oxygen. You can always take a short break and resume the exercise once you feel normal. It is not necessary that your timing perfectly matches the video example. You can take shorter or longer breaths as long as you maintain the ratio - Inhale 4, Hold 7, Exhale 8. Also, try to keep your expectations realistic. Some days will be easier than others, but the more often you practice, the more effective the exercise becomes.// STRUGGLING TO TAKE A DEEP BREATH?If you are having difficulty taking a deep enough breath to complete the 4-7-8 exercise, you may wish to begin with a simple video that teaches proper abdominal breathing.youtu.be/ApAsKd4hYiw// GUIDED HANDS-ON MEDITATIONSIf you would like to try meditation, I encourage you to try the Hands-On Meditation technique. It's easier than traditional meditation.youtube.com/playlist?list=PLzK1U3HzIGbgtuKVCRmXgOV8U1RzC_xcC// SOCIAL• Instagram instagram.com/HandsOnMeditation• Pinterest pinterest.com/HandsOnMeditate• Twitter twitter.com/HandsOnMeditate• Facebook facebook.com/HandsOnMeditation#HandsOnMeditationWANT TO HELP SUPPORT THE CHANNEL?☕ Please, buy me a coffee buymeacoffee.com/HandsOnMeditate________________________I hope you enjoy this approach to anxiety and stress relief. Please leave a comment about how it's working for you. Also, please subscribe to stay updated with my newest videos and resources. I'll be posting additional exercises soon.Warm Regards,PeterVoice-over: Matthew Hall© 2023 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com
How the Ultimate Cold Plunge Works | Ozone Setup | Pump | Timers & Programming explained | DIY Guide Hands-On Meditation 2023-02-05 | Take a look at the hidden setup for the Ultimate Cold Plunge. In this video, I'll show how everything works:• Location and setup of the Ozone Generator• Venturi Injector and Check Valve• Installing a valve to drain the Cold Plunge• Cleaning and Maintaining the Freezer• Cleaning and Maintaining the Pump• Programming Smart Plugs and a Smart Switch to control everything// LEARN ABOUT THE UPDATED AND IMPROVED COLD PLUNGEyoutube.com/playlist?list=PLzK1U3HzIGbiYN_8kLyEnTY6rIA78PqMa// HOW DOES OZONE KEEP THE WATER CLEAN waterquality.net/ozone-info!!! I now recommend using a UV Clarifier instead of an Ozone Generator. It's safer and cheaper. See video youtu.be/WL36eFvP2Lg?feature=shared !!!// WHY COLD PLUNGE?The benefits of cold therapy have been practiced for over 1,000 years. More information at npr.org/sections/health-shots/2023/10/08/1204411415/cold-plunge-health-benefits-how-to// TEMPERATUREA good temperature for your cold plunge is around 50°F. No need to go much colder. The benefits - like noradrenaline production - begin at 60°F water exposure.!!! BE SAFE: ALWAYS ENSURE THAT THE FREEZER HAS NO POWER (IS UNPLUGGED) WHEN YOU ARE USING THE COLD PLUNGE - AND REMOVE THE FREEZER DOOR LOCK !!!// PRODUCT LINKS*Note: These are what I used with my setup - although many of these are optional. Customize as needed for your own version. Also, prices displayed in video may vary from current market prices.🛒 Sikaflex - Nautical Sealant amzn.to/3VVv2KG🛒 Pond Armor Paint (Optional) amzn.to/3eZLpVMI used two of the (1.5 quart) kits and had a little left over.🛒 Color Texture Chips (Optional) amzn.to/3DtbpSY* Note: I changed the color chips to blue. Check out the new look youtu.be/6OydXaT0PG4🛒 Pump/Filter amzn.to/3N1FJas!!! BETTER PUMP OPTION !!! Watch for updated information, before you get a pump. youtu.be/JX7ELW_M0Wc🛒 UV Light Clarifier amzn.to/44uVzBr or amzn.to/4b6SD1v🛒 Ozone Generator amzn.to/3D2TtNI!!! NEVER RUN THE OZONE GENERATOR INDOORS FOR EXTENDED PERIODS OF TIME BECAUSE YOU CAN BUILD UP UNSAFE LEVELS!!! I used to only run the ozone for 10 minutes after each use, and a couple more times during the day and night for 5 minutes. Now I recommend using a UV Clarifier instead of an Ozone Generator. Safer & cheaper. See video youtu.be/WL36eFvP2Lg?feature=shared🛒 3-Prong Plug (to adapt Ozone Generator Power Cord for a standard Receptacle) amzn.to/3TUqVfR• Plug Wiring: Black (hot wire) to smaller flat blade, White (neutral wire) to wider flat blade, Green (ground wire) to the round pin. photos.app.goo.gl/vfer9SgFnrBkBpyt7🛒 Venturi - Ozone Injector amzn.to/3D6j603🛒 Extra Long Thru-Hull Connector amzn.to/3eZ0bMy*Note: If your freezer floor is thicker than my example, you may need longer Thru-Hulls. There are a variety available online. This one is longer but will require a barb adapter to connect the hose. greatlakesskipper.com/mako-boat-thru-hull-fitting-3-4-inch-stainless-steel🛒 3/4" Tubing. (I originally used 5/8" ID tubing and stretched the opening to fit tightly, but 3/4" ID will be easier to use) amzn.to/3R7DV3l🛒 Reducers menards.com/main/plumbing/pipe-fittings/polypipe-fittings/barbed-insert-pvc-poly-pipe-reducer-coupling/upprc-1207/p-60894891420.htm🛒 Timers. (I now use programmable Smart Plugs and a Smart Wall Switch instead.) • Smart Plug amzn.to/3N34frM• Smart Wall Switch amzn.to/3D45H8F🛒 Cable Tie Mounts amzn.to/3grk8Mj🛒 Digital Thermometer amzn.to/3zbSc5K🛒 Aquarium Net amzn.to/3TyHzBY🛒 Sump Pump Hose to siphon/drain the cold plunge amzn.to/3zrgTv4🛒 Ceiling Heater amzn.to/3VVKqqh🛒 Faux Grass Plants in Modern Cylindrical Gray Cement Planter Pots amzn.to/3D6teWs🛒 Benature Outdoor String Lights amzn.to/3VVKHcN🛒 Vintage Rustic Clock amzn.to/3VWEX2z🛒 Maxxus Saunas MX-J206-01 Seattle Carbon Far Infrared Sauna for 2 Persons amzn.to/3Fcol0E (Unfortunately the price of saunas has gone up over the last couple years.)// SOCIAL• Instagram instagram.com/HandsOnMeditation• Pinterest pinterest.com/HandsOnMeditate• Twitter twitter.com/HandsOnMeditate• Facebook facebook.com/HandsOnMeditation#HandsOnMeditationWANT TO HELP SUPPORT THE CHANNEL?☕ Please, buy me a coffee buymeacoffee.com/HandsOnMeditate________________________I hope this inspires you create a Cold Plunge for your home. Please leave a comment about how it's working for you. Also, please subscribe to stay updated with my newest videos and resources. Lots more in development.Warm Regards,PeterVoice-over: Peter Deuschle© 2023 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com
Tips for Paint & Color Chips | DIY Cold Plunge | Avoid Rust & Mold | Ice Bath | Hands-On Meditation Hands-On Meditation 2022-12-03 | Learn to protect your Cold Plunge/Ice Bath from Rust and avoid the look of Mold, Bugs or a Botched Paint Job. I'll share my tips for painting a Cold Plunge and using Color Chips.// LEARN ABOUT THE UPDATED AND IMPROVED COLD PLUNGEyoutube.com/playlist?list=PLzK1U3HzIGbiYN_8kLyEnTY6rIA78PqMa// PRODUCT LINKS*Note: These are what I used with my setup - although many of these are optional. Customize as needed for your own version. Also, prices displayed in video may vary from current market prices.🛒 Sikaflex - Nautical Sealant amzn.to/3VVv2KG🛒 Pond Armor Paint (Optional) amzn.to/3eZLpVMI used two of the (1.5 quart) kits and had a little left over.🛒 Color Texture Chips (Optional) amzn.to/3DtbpSY* Note: I changed the color chips to blue. Check out the new look youtu.be/6OydXaT0PG4🛒 Pump/Filter amzn.to/3N1FJas!!! BETTER PUMP OPTION !!! Watch for updated information, before you get a pump. youtu.be/JX7ELW_M0Wc🛒 UV Light Clarifier amzn.to/44uVzBr or alternative amzn.to/4b6SD1v🛒 Ozone Generator amzn.to/3D2TtNI!!! NEVER RUN THE OZONE GENERATOR INDOORS FOR EXTENDED PERIODS OF TIME BECAUSE YOU CAN BUILD UP UNSAFE LEVELS!!! I used to only run the ozone for 10 minutes after each use, and a couple more times during the day and night for 5 minutes. Now I recommend using a UV Clarifier instead of an Ozone Generator. It's safer and cheaper. See video youtu.be/WL36eFvP2Lg?feature=shared🛒 3-Prong Plug (to adapt Ozone Generator Power Cord for a standard Receptacle) amzn.to/3TUqVfR• Plug Wiring: Black (hot wire) to the smaller flat blade, White (neutral wire) to the wider flat blade, Green (ground wire) to the round pin. photos.app.goo.gl/vfer9SgFnrBkBpyt7🛒 Venturi - Ozone Injector amzn.to/3D6j603🛒 3/4" Tubing. (I originally used 5/8" ID tubing and stretched the opening to fit tightly, but 3/4" ID will be easier to use) amzn.to/3R7DV3l🛒 Reducers menards.com/main/plumbing/pipe-fittings/polypipe-fittings/barbed-insert-pvc-poly-pipe-reducer-coupling/upprc-1207/p-60894891420.htm🛒 Timers. (I now use programmable Smart Plugs and a Smart Wall Switch instead.) • Smart Plug amzn.to/3N34frM• Smart Wall Switch amzn.to/3D45H8F🛒 Cable Tie Mounts amzn.to/3grk8Mj🛒 Digital Thermometer amzn.to/3zbSc5K🛒 Aquarium Net amzn.to/3TyHzBY🛒 Sump Pump Hose to siphon/drain the cold plunge amzn.to/3zrgTv4🛒 Ceiling Heater amzn.to/3VVKqqh🛒 Faux Grass Plants in Modern Cylindrical Gray Cement Planter Pots amzn.to/3D6teWs🛒 Benature Outdoor String Lights amzn.to/3VVKHcN🛒 Vintage Rustic Clock amzn.to/3VWEX2z🛒 Maxxus Saunas MX-J206-01 Seattle Carbon Far Infrared Sauna for 2 Persons amzn.to/3Fcol0E (Unfortunately the price of saunas has gone up over the last couple years.)// WHY COLD PLUNGE?The benefits of cold therapy have been practiced for over 1,000 years. Wim Hof "The Iceman" is probably the most famous advocate of the cold plunge. Learn more at wimhofmethod.com/cold-therapy// HOW TO BREATHE LIKE WIM HOF | ULTIMATE RELAXATION TECHNIQUE | POWER BREATHINGThe benefits of cold therapy have been practiced for over 1,000 years. More information at npr.org/sections/health-shots/2023/10/08/1204411415/cold-plunge-health-benefits-how-to// SOCIAL• Instagram instagram.com/HandsOnMeditation• Pinterest pinterest.com/HandsOnMeditate• Twitter twitter.com/HandsOnMeditate• Facebook facebook.com/HandsOnMeditation#HandsOnMeditationWANT TO HELP SUPPORT THE CHANNEL?☕ Please, buy me a coffee buymeacoffee.com/HandsOnMeditate________________________I hope this helps if you choose to paint your Cold Plunge. Please leave a comment about how you like my new Blue Color Chip design.Warm Regards,PeterVoice-over: Peter Deuschle© 2022 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com
A Mindful Adventure of Mishaps, Mantra and Meditation | Picture Book Read Aloud | Story Time Hands-On Meditation 2022-11-04 | Join Super Egg on a mindful adventure as he learns to keep calm by meditating with a simple mantra.From bestselling author and illustrator, Peter Deuschle, "A Mindful Adventure of Mishaps, Mantras and Meditation" uses fun characters and humorous situations to demonstrate an easy form of meditation. Exposure to meditation at an early age helps kids develop the coping skills to handle big feelings and challenging situations.Recommended by parents, teachers and mental health professionals, this book is ideal for kids of all ages and the lessons are helpful for children who struggle with ADD, ADHD or anxiety.// Hardcover, Paperback and eBook versions available at amzn.to/3DCCVw7// Learn more about Meditation and Mantras at goodeggworld.com/calm// Visit Good Egg World for fun memes, books, apps, merchandise. http://GoodEggWorld.com________________________Author and Illustrator: Peter DeuschleNarrator: Bobby Gaglini© 2022 Vivid Prana LLC. All rights reserved. | GoodEggWorld.com
4-7-8 Calm Breathing Exercise | Unlimited Cycles | Beginner Pace | Pranayama | #shorts Hands-On Meditation 2022-09-25 | MORE RELAXATION VIDEOS https://HandsOnMeditation.comYou can Personalize the Number of 4-7-8 Breath Cycles by playing this video on your mobile device. The #shorts video format will automatically repeat and you can continue for as long as you would like. Choose the number of breath cycles that work best for you today.Audio and visual guides take you gently through this Calming Exercise at a pace that is perfect for new learners.4-7-8 rhythmic breathing is a core part of many meditation and yoga practices as it promotes relaxation and can also be used to help you fall asleep in a shorter period of time. The goal is to calm your sympathetic nervous system, which controls the fight-or-flight response. If you tend to be a shallow breather, it’s common to feel a little lightheaded when you start taking deeper breaths. This sensation will pass as your body becomes accustomed to a greater flow of oxygen. You can always take a short break and resume the exercise once you feel normal. It is not necessary that your timing perfectly matches the video example. You can take shorter or longer breaths as long as you maintain the ratio - Inhale 4, Hold 7, Exhale 8. Also, try to keep your expectations realistic. Some days will go better than others but the more often you practice, the more effective the exercise becomes.// STRUGGLING TO TAKE A DEEP BREATH?If you are having difficulty taking a deep enough breath to complete the 4-7-8 exercise, you may wish to begin with a simple video that teaches proper abdominal breathing.youtu.be/ApAsKd4hYiw// GUIDED HANDS-ON MEDITATIONSIf you would like to try meditation, I encourage you to try the Hands-On Meditation technique. It's easier than traditional meditation.youtube.com/playlist?list=PLzK1U3HzIGbgtuKVCRmXgOV8U1RzC_xcC// SOCIAL• Instagram instagram.com/HandsOnMeditation• Pinterest pinterest.com/HandsOnMeditate• Twitter twitter.com/HandsOnMeditate• Facebook facebook.com/HandsOnMeditation#HandsOnMeditationWANT TO HELP SUPPORT THE CHANNEL?☕ Please, buy me a coffee buymeacoffee.com/HandsOnMeditate________________________I hope you enjoy this approach to anxiety and stress relief. Please leave a comment about how it's working for you. Also, please subscribe to stay updated with my newest videos and resources. Lots more in development.Warm Regards,PeterVoice-over: Matthew Hall© 2021 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com
DIY Sauna & Cold Plunge 360 Interactive Tour & Links | Nordic Cycle | Sauna & Ice Bath Therapy Hands-On Meditation 2022-09-16 | Looking for ideas to create a Cold Plunge and Sauna Room? Take an inside look at my setup with this 360 degree interactive tour. Click and drag the screen around with your mouse or guide the virtual view with your phone. You'll find links to the featured products below.// LEARN ABOUT THE UPDATED AND IMPROVED COLD PLUNGEyoutube.com/playlist?list=PLzK1U3HzIGbiYN_8kLyEnTY6rIA78PqMa// WHY HOT AND COLD ?Sometimes referred to as the "Nordic Cycle," the benefits of Hot Sauna Cold Plunge have been practiced for over 1,000 years. More information at npr.org/sections/health-shots/2023/10/08/1204411415/cold-plunge-health-benefits-how-to// PRODUCT LINKSThese are the products I used with my setup. I apologize for any broken links if Amazon or Menards change their items.🛒 Sikaflex - Nautical Sealant amzn.to/3VVv2KG🛒 Pond Armor Paint (Optional) amzn.to/3eZLpVMI used two of the (1.5 quart) kits and had a little left over.🛒 Color Texture Chips (Optional) amzn.to/3DtbpSY* Note: I changed the color chips to blue. Check out the new look youtu.be/6OydXaT0PG4🛒 Pump/Filter amzn.to/3N1FJas!!! BETTER PUMP OPTION !!! Watch for updated information, before you get a pump. youtu.be/JX7ELW_M0Wc🛒 UV Light Clarifier amzn.to/44uVzBr or alternative amzn.to/4b6SD1v🛒 Ozone Generator amzn.to/3D2TtNI!!! NEVER RUN THE OZONE GENERATOR INDOORS FOR EXTENDED PERIODS OF TIME BECAUSE YOU CAN BUILD UP UNSAFE LEVELS!!! I used to only run the ozone for 10 minutes after each use, and a couple more times during the day and night for 5 minutes. Now I recommend using a UV Clarifier instead of an Ozone Generator. It's safer and cheaper. See video youtu.be/WL36eFvP2Lg?feature=shared🛒 3-Prong Plug (to adapt Ozone Generator Power Cord for a standard Receptacle) amzn.to/3TUqVfR• Plug Wiring: Black (hot wire) to the smaller flat blade, White (neutral wire) to the wider flat blade, Green (ground wire) to the round pin. photos.app.goo.gl/vfer9SgFnrBkBpyt7🛒 Venturi - Ozone Injector amzn.to/3D6j603🛒 3/4" Tubing. (I originally used 5/8" ID tubing and stretched the opening to fit tightly, but 3/4" ID will be easier to use) amzn.to/3R7DV3l🛒 Reducers menards.com/main/plumbing/pipe-fittings/polypipe-fittings/barbed-insert-pvc-poly-pipe-reducer-coupling/upprc-1207/p-60894891420.htm🛒 Timers. (I now use programmable Smart Plugs and a Smart Wall Switch instead.) • Smart Plug amzn.to/3N34frM• Smart Wall Switch amzn.to/3D45H8F🛒 Cable Tie Mounts amzn.to/3grk8Mj🛒 Digital Thermometer amzn.to/3zbSc5K🛒 Aquarium Net amzn.to/3TyHzBY🛒 Sump Pump Hose to siphon/drain the cold plunge amzn.to/3zrgTv4🛒 Ceiling Heater amzn.to/3VVKqqh🛒 Bedeck Juma Print 84-Inch Grommet Window Curtain Panels in Grey amzn.to/47jnGWw🛒 Towel Bar amzn.to/3N5ygay🛒 Faux Grass Plants in Modern Cylindrical Gray Cement Planter Pots amzn.to/3D6teWs🛒 Benature Outdoor String Lights amzn.to/3VVKHcN🛒 Vintage Rustic Clock amzn.to/3VWEX2z🛒 Pendant Light menards.com/main/lighting-ceiling-fans/indoor-lighting/pendants/patriot-lighting-reg-mix-and-match-1-light-mini-pendant/91306/p-11060051211767530-c-7498.htm🛒 Wall Panels menards.com/main/paint/paneling-planking/paneling/dpi-trade-wood-grain-4-x-8-honey-birch-wall-panel/119/p-1444428733773-c-8168.htm?tid=-5596480530936816331&ipos=14🛒 Maxxus Saunas MX-J206-01 Seattle Carbon Far Infrared Sauna for 2 Persons amzn.to/3Fcol0E (Unfortunately the price of saunas has gone up over the last couple years.)🛒 Curtain Rods are made of Steel Conduit Poles and hung by wire from ceiling🛒 Floor Decking, Wooden Step, Shelf and Sink Cover are made of Recycled Cedar Palette Wood// OTHER COLOR OPTION I recently added another coat of Pond Shield Paint and added "Blue" color chips in a denser pattern. youtu.be/6OydXaT0PG4?feature=shared// SOCIAL• Instagram instagram.com/HandsOnMeditation• Pinterest pinterest.com/HandsOnMeditate• Twitter twitter.com/HandsOnMeditate• Facebook facebook.com/HandsOnMeditation#HandsOnMeditationWANT TO HELP SUPPORT THE CHANNEL?☕ Please, buy me a coffee buymeacoffee.com/HandsOnMeditate________________________I hope this inspires you to create a Cold Plunge and Sauna room for your home. Please leave a comment about how it's working for you. Also, please subscribe to stay updated with my newest videos and resources. Warm Regards,PeterVoice-over: Peter Deuschle© 2022 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com
DIY Ultimate Cold Plunge | Running Plumbing Up Through the Freezer Floor | Ice Bath Cold Therapy Hands-On Meditation 2022-08-25 | Want to improve your own Cold Plunge or Ice Bath even more? I'll walk you through the process to add plumbing - through the bottom of your freezer for a better setup. Learn to create an even more amazing cold water therapy experience.// LEARN ABOUT THE UPDATED AND IMPROVED COLD PLUNGEyoutube.com/playlist?list=PLzK1U3HzIGbiYN_8kLyEnTY6rIA78PqMa!!! LOCATE COOLANT LINES !!!Before you drill holes in your freezer you should review a diagram of your freezer or use a thermal imaging camera to ensure that you do not puncture a coolant line. // WHY COLD PLUNGE?The benefits of cold therapy have been practiced for over 1,000 years. The benefits of cold therapy have been practiced for over 1,000 years. More information at npr.org/sections/health-shots/2023/10/08/1204411415/cold-plunge-health-benefits-how-to// TEMPERATUREA good temperature for your cold plunge is around 50°F. No need to go much colder. The benefits - like noradrenaline production - begin at 60°F water exposure.// DIAGRAM - COLD PLUNGE SETUP WITH PUMP & OZONE GENERATOR drive.google.com/file/d/134SRq0xPtRuapqNaTCyfZ8PO4wfFKdPD/view?usp=sharing// OTHER COLOR OPTION I recently added another coat of Pond Shield Paint and added "Blue" color chips in a denser pattern. youtu.be/6OydXaT0PG4?feature=shared// DIAGRAM - FRAME TO ELEVATE COLD PLUNGE drive.google.com/file/d/1VlaWbHb64Ao-8sV4d20Z1-jjRTUXtRoU/view?usp=sharing!!! BE SAFE: ALWAYS ENSURE THAT THE FREEZER HAS NO POWER (IS UNPLUGGED) WHEN YOU ARE USING THE COLD PLUNGE - AND REMOVE THE FREEZER DOOR LOCK !!!// PRODUCT LINKS*Note: These are what I used with my setup: Whirlpool - 14.8 Cu. Ft. Chest Freezer - White Model:WZC3115DWCustomize as needed for your own version. 🛒 Extra Long Thru-Hull Connector amzn.to/3eZ0bMy*Note: If your freezer floor is thicker than my example, you may need longer Thru-Hulls. There are a variety available online. This one is longer but will require a barb adapter to connect the hose. greatlakesskipper.com/mako-boat-thru-hull-fitting-3-4-inch-stainless-steel🛒 Sikaflex - Nautical Sealant amzn.to/3VVv2KG🛒 Pond Armor Paint (Optional) amzn.to/3eZLpVMI used two of the (1.5 quart) kits and had a little left over.🛒 Color Texture Chips (Optional) amzn.to/3DtbpSY* Note: I changed the color chips to blue. Check out the new look youtu.be/6OydXaT0PG4🛒 Pump/Filter amzn.to/3N1FJas🛒 UV Light Clarifier amzn.to/44uVzBr or amzn.to/4b6SD1v🛒 Ozone Generator amzn.to/3D2TtNI!!! NEVER RUN THE OZONE GENERATOR INDOORS FOR EXTENDED PERIODS OF TIME BECAUSE YOU CAN BUILD UP UNSAFE LEVELS!!! I used to only run the ozone for 10 minutes after each use, and a couple more times during the day and night for 5 minutes. Now I recommend using a UV Clarifier instead of an Ozone Generator. It's safer and cheaper. See video youtu.be/WL36eFvP2Lg?feature=shared🛒 3-Prong Plug (to adapt Ozone Generator Power Cord for a standard Receptacle) amzn.to/3TUqVfR• Plug Wiring: Black (hot wire) to the smaller flat blade, White (neutral wire) to the wider flat blade, Green (ground wire) to the round pin. photos.app.goo.gl/vfer9SgFnrBkBpyt7🛒 Venturi - Ozone Injector amzn.to/3D6j603🛒 3/4" Tubing. (I originally used 5/8" ID tubing and stretched the opening to fit tightly, but 3/4" ID will be easier to use) amzn.to/3R7DV3l🛒 Reducers menards.com/main/plumbing/pipe-fittings/polypipe-fittings/barbed-insert-pvc-poly-pipe-reducer-coupling/upprc-1207/p-60894891420.htm🛒 Timers. (I now use programmable Smart Plugs and a Smart Wall Switch instead.) • Smart Plug amzn.to/3N34frM• Smart Wall Switch amzn.to/3D45H8F🛒 Cable Tie Mounts amzn.to/3grk8Mj🛒 Digital Thermometer amzn.to/3zbSc5K🛒 Aquarium Net amzn.to/3TyHzBY🛒 Sump Pump Hose to siphon/drain the cold plunge amzn.to/3zrgTv4🛒 Ceiling Heater amzn.to/3VVKqqh🛒 Maxxus Saunas MX-J206-01 Seattle Carbon Far Infrared Sauna for 2 Persons amzn.to/3Fcol0E (Unfortunately the price of saunas has gone up over the last couple years.)// SOCIAL• Instagram instagram.com/HandsOnMeditation• Pinterest pinterest.com/HandsOnMeditate• Twitter twitter.com/HandsOnMeditate• Facebook facebook.com/HandsOnMeditation#HandsOnMeditationWANT TO HELP SUPPORT THE CHANNEL?☕ Please, buy me a coffee buymeacoffee.com/HandsOnMeditate________________________I hope this inspires you to create a Cold Plunge for your home. Please leave a comment about how it's working for you. Also, please subscribe to stay updated with my newest videos and resources. Lots more in development.Warm Regards,PeterVoice-over: Peter Deuschle© 2022 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com
Hands-On Meditation | The Easiest Guided Meditations and Calm Breathing Exercises Hands-On Meditation 2021-11-28 | Hands-On Meditation brings you the easiest guided meditations and calm breathing exercises. Try our simple relaxation practices. They are more active than traditional methods and they are free.No subscription fee. No overwhelming content. Meditation shouldn't be difficult.________________________// HANDS-ON MEDITATIONS | THE EASIEST FORM OF MEDITATION - SIMPLE GUIDED DIRECTIONSyoutube.com/playlist?list=PLzK1U3HzIGbgtuKVCRmXgOV8U1RzC_xcC// CALM BREATHING TECHNIQUES | UTILIZE THE ANXIETY-REDUCING EFFECTS OF DEEP BREATHING WITH THESE SIMPLE GUIDED VIDEOSyoutube.com/playlist?list=PLzK1U3HzIGbjWrVQ8Uazo6CuD2s3azjJT// MEDITATION RESOURCES | MINDFUL TOOLS TO HELP YOU MEDITATE, SLEEP AND STAY CENTEREDyoutube.com/playlist?list=PLzK1U3HzIGbgjYqmzzyETUHpRcd4LHaKv// MEDITATION AND CALMING EXERCISES FOR CHILDREN | SIMPLE GUIDED VIDEOS FOR CLASSROOMS AND HOMESyoutube.com/playlist?list=PLzK1U3HzIGbhU6qOD8QeA1pnM3W1Yy9R2// PRANA STONES MEDITATION | RELAX AND GET IN TOUCH WITH NATURE - SIMPLE GUIDED DIRECTIONSyoutube.com/playlist?list=PLzK1U3HzIGbjxGcxu8mUodRo5HHmQRkQa// SOCIAL• Instagram instagram.com/HandsOnMeditation• Pinterest pinterest.com/HandsOnMeditate• Twitter twitter.com/HandsOnMeditate• Facebook facebook.com/HandsOnMeditation#HandsOnMeditation________________________I hope you enjoy this approach to anxiety and stress relief. Please leave a comment about how it's working for you. Also, please subscribe to stay updated with my newest videos and resources. Lots more in development.Warm Regards,PeterVoice-over: Matthew Hall© 2021 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com
DIY Ultimate Cold Plunge | How To Build Your Own Ice Bath Cold Therapy | Cheap Freezer Hacks & Tips Hands-On Meditation 2021-11-08 | Want to build your own Cold Plunge or Ice Bath? I'll walk you through the Ultimate Setup with ideas and product links to help you create an amazing cold water therapy experience. // LEARN ABOUT THE UPDATED AND IMPROVED COLD PLUNGEyoutube.com/playlist?list=PLzK1U3HzIGbiYN_8kLyEnTY6rIA78PqMa// WHY COLD PLUNGE?The benefits of cold therapy have been practiced for over 1,000 years. More information at npr.org/sections/health-shots/2023/10/08/1204411415/cold-plunge-health-benefits-how-to// TEMPERATUREA good temperature for your cold plunge is around 50°F. No need to go much colder. The benefits - like noradrenaline production - begin at 60°F water exposure.// DIAGRAM - COLD PLUNGE SETUP WITH PUMP & OZONE GENERATORdrive.google.com/file/d/1Zg_fTcDL3HSyiBbcRHlCFC1MoX1RTqA5/view?usp=sharing// PRODUCT LINKS*Note: These are what I used with my setup: Whirlpool - 14.8 Cu. Ft. Chest Freezer - White Model:WZC3115DW. Customize as needed for your own version. Also, prices displayed in video may vary from current market prices.🛒 Sikaflex - Nautical Sealant amzn.to/3VVv2KG🛒 Pond Armor Paint (Optional) amzn.to/3eZLpVMI used two of the (1.5 quart) kits and had a little left over.🛒 Color Texture Chips (Optional) amzn.to/3DtbpSY* Note: I changed the color chips to blue. Check out the new look youtu.be/6OydXaT0PG4🛒 Pump/Filter (filter, hoses, extra fittings and inlet cage are included) amzn.to/3N1FJas!!! BETTER PUMP OPTION !!! Watch for updated information, before you get a pump. youtu.be/JX7ELW_M0Wc🛒 Ozone Generator amzn.to/3D2TtNI!!! NEVER RUN THE OZONE GENERATOR INDOORS FOR EXTENDED PERIODS OF TIME BECAUSE YOU CAN BUILD UP UNSAFE LEVELS!!! I used to only run the ozone for 10 minutes after each use, and a couple more times during the day and night for 5 minutes. Now I recommend using a UV Clarifier instead of an Ozone Generator. It's safer and cheaper. See video youtu.be/WL36eFvP2Lg?feature=shared🛒 3-Prong Plug (to adapt Ozone Generator Power Cord for a standard Receptacle) amzn.to/3TUqVfR• Plug Wiring: Black (hot wire) to the smaller flat blade, White (neutral wire) to the wider flat blade, Green (ground wire) to the round pin. photos.app.goo.gl/vfer9SgFnrBkBpyt7🛒 Venturi - Ozone Injector amzn.to/3D6j603🛒 3/4" Tubing. (I originally used 5/8" ID tubing and stretch the opening to fit tightly, but 3/4" ID will be easier to use) amzn.to/3R7DV3l🛒 Reducers menards.com/main/plumbing/pipe-fittings/polypipe-fittings/barbed-insert-pvc-poly-pipe-reducer-coupling/upprc-1207/p-60894891420.htm🛒 Timers. (I changed these to programmable Smart Plugs and a Smart Wall Switch.) • Smart Plug amzn.to/3N34frM• Smart Wall Switch amzn.to/3D45H8F🛒 Cable Tie Mounts amzn.to/3grk8Mj🛒 Digital Thermometer amzn.to/3zbSc5K🛒 Aquarium Net amzn.to/3TyHzBY🛒 Sump Pump Hose to siphon/drain the cold plunge amzn.to/3zrgTv4// BLUE COLOR CHIP OPTION Some people think the Grey Color Chips look like mold so I recently added another layer of Pond Shield Paint and tried "Blue" Color Chips in a denser pattern. Here's how it looks: youtu.be/6OydXaT0PG4// MY MAINTENANCE ROUTINE - When water needs to be changed1. Drain it.2. Give it a quick wipe, if needed.3. Change the pump filter, if needed.4. I like to pour a little peroxide in the pump.5. Fill it back up with clean water.Then maybe a couple time a year, run hot water with a little bleach through the system for total sanitization.!!! BE SAFE: ALWAYS ENSURE THAT THE FREEZER HAS NO POWER (IS UNPLUGGED) WHEN YOU ARE USING THE COLD PLUNGE - AND REMOVE THE FREEZER DOOR LOCK !!!// WANT TO HELP SUPPORT THIS CHANNEL?☕ Please, buy me a coffee buymeacoffee.com/HandsOnMeditate#HandsOnMeditation________________________I hope this inspires you to create a Cold Plunge for your home.Warm Regards,PeterVoice-over: Peter Deuschle© 2021 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com
Calming Brown Noise for Transcending Meditation and Breathing Exercises | Pure Soundscape Ambience Hands-On Meditation 2021-09-16 | Tune out distractions and improve focus during meditation with this relaxing background ambience. Transcending Meditation requires a neutral sound environment. Any music or recognizable sounds will divert attention away from your mantra. Ideally, the sound around you melts away.*Note: The music in this video is not provided by the official TM® or Transcendental Meditation® program. This is a free alternative.This video contains no binaural beats, theta waves, chants, bells, singing bowls or Hz gimmicks. The brown noise soundscape has been recorded and smoothed at a lower register to be more calming than traditional white noise. It was engineered to create a neutral environment, block out distractions and help you focus on transcending deeply into your meditation.The sound will softly fade out at 20 minutes - for the optimal meditation session and can be used as a simple timer.You can also utilize the background sound for power naps.★ LEARN TRANSCENDING MEDITATION: youtu.be/gMZ1nzQJZvU★ HOW TO CHOOSE YOUR MANTRA: drive.google.com/file/d/1ruwdHm-AXuLeCIUkiEMb3lIq86M_9VZw/view?usp=sharing★ TRANSCENDING MANTRA APP - I created this app to provide a personal neutral mantra for meditation. http://transcendingmantra.com// SOCIAL• Instagram instagram.com/HandsOnMeditation• Pinterest pinterest.com/HandsOnMeditate• Twitter twitter.com/HandsOnMeditate• Facebook facebook.com/HandsOnMeditation#HandsOnMeditationWANT TO HELP SUPPORT THIS CHANNEL?☕ Please, buy me a coffee buymeacoffee.com/HandsOnMeditate________________________Thanks for taking a moment out of your busy schedule for some mindful relaxation. Please leave a comment about how it's working for you.Warm Regards,PeterSound design engineered by Peter Deuschle. This track may not be copied, reused, remixed or distributed. © 2021 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com
4-7-8 Calm Breathing Exercise | Progressively Slowing Pace | Increase Lung Capacity | Pranayama Hands-On Meditation 2021-07-07 | Reduce anxiety and increase lung capacity with the 4-7-8 breathing technique. Enjoy the calming effects as the progressively slowing pace gently extends your breaths over eight cycles.4-7-8 rhythmic breathing is a core part of many meditation and yoga practices as it promotes relaxation and can also be used to help you fall asleep in a shorter period of time. The goal is to calm your sympathetic nervous system, which controls the fight-or-flight response. NOTE: In this video, the 4-7-8 counting does not follow seconds (the pace is purposefully slower). There are other versions of the 4-7-8 exercise on this channel that have a faster breathing pace and versions that have a slower breathing pace. You should try them all to learn what works best for you.If you tend to be a shallow breather, it’s common to feel a little lightheaded when you start taking deeper breaths. This sensation will pass as your body becomes accustomed to a greater flow of oxygen. You can always take a short break and resume the exercise once you feel normal. It is not necessary that your timing perfectly matches the video example. You can take shorter or longer breaths as long as you maintain the ratio - Inhale 4, Hold 7, Exhale 8. Also, try to keep your expectations realistic. Some days will be easier than others, but the more often you practice, the more effective the exercise becomes.// STRUGGLING TO TAKE A DEEP BREATH?If you are having difficulty taking a deep enough breath to complete the 4-7-8 exercise, you may wish to begin with a simple video that teaches proper abdominal breathing.youtu.be/ApAsKd4hYiw// GUIDED HANDS-ON MEDITATIONSIf you would like to try meditation, I encourage you to try the Hands-On Meditation technique. It's easier than traditional meditation.youtube.com/playlist?list=PLzK1U3HzIGbgtuKVCRmXgOV8U1RzC_xcC// SOCIAL• Instagram instagram.com/HandsOnMeditation• Pinterest pinterest.com/HandsOnMeditate• Twitter twitter.com/HandsOnMeditate• Facebook facebook.com/HandsOnMeditation#HandsOnMeditationWANT TO HELP SUPPORT THIS CHANNEL?☕ Please, buy me a coffee buymeacoffee.com/HandsOnMeditate________________________I hope you enjoy this approach to anxiety and stress relief. Please leave a comment about how it's working for you. Also, please subscribe to stay updated with my newest videos and resources. Lots more in development.Warm Regards,PeterVoice-over: Matthew Hall© 2021 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com
4-7-8 Calm Breathing Exercise | Beginner Pace | Short & Easy Breaths | Simple Pranayama Exercise Hands-On Meditation 2021-06-24 | Begin practicing the 4-7-8 breathing technique and enjoy the calming effects with this introductory exercise. Audio and visual guides take you gently through the breaths at a faster pace that is perfect for new learners.4-7-8 rhythmic breathing is a core part of many meditation and yoga practices as it promotes relaxation and can also be used to help you fall asleep in a shorter period of time. The goal is to calm your sympathetic nervous system, which controls the fight-or-flight response. NOTE: In this video, the 4-7-8 counting does not follow seconds (the pace is purposefully slower). There are other versions of the 4-7-8 exercise on this channel that have a faster breathing pace and versions that have a slower breathing pace. You should try them all to learn what works best for you.If you tend to be a shallow breather, it’s common to feel a little lightheaded when you start taking deeper breaths. This sensation will pass as your body becomes accustomed to a greater flow of oxygen. You can always take a short break and resume the exercise once you feel normal. It is not necessary that your timing perfectly matches the video example. You can take shorter or longer breaths as long as you maintain the ratio - Inhale 4, Hold 7, Exhale 8. Also, try to keep your expectations realistic. Some days will be easier than others, but the more often you practice, the more effective the exercise becomes.// STRUGGLING TO TAKE A DEEP BREATH?If you are having difficulty taking a deep enough breath to complete the 4-7-8 exercise, you may wish to begin with a simple video that teaches proper abdominal breathing.youtu.be/ApAsKd4hYiw// GUIDED HANDS-ON MEDITATIONSIf you would like to try meditation, I encourage you to try the Hands-On Meditation technique. It's easier than traditional meditation.youtube.com/playlist?list=PLzK1U3HzIGbgtuKVCRmXgOV8U1RzC_xcC// SOCIAL• Instagram instagram.com/HandsOnMeditation• Pinterest pinterest.com/HandsOnMeditate• Twitter twitter.com/HandsOnMeditate• Facebook facebook.com/HandsOnMeditation#HandsOnMeditationWANT TO HELP SUPPORT THIS CHANNEL?☕ Please, buy me a coffee buymeacoffee.com/HandsOnMeditate________________________I hope you enjoy this approach to anxiety and stress relief. Please leave a comment about how it's working for you. Also, please subscribe to stay updated with my newest videos and resources. Lots more in development.Warm Regards,PeterVoice-over: Matthew Hall© 2021 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com
Meditation Can Be Easier | Hands-On | Simple Directions | Learn Transcending Meditation Hands-On Meditation 2021-06-23 | If you find meditation boring... hard... confusing... scary... You're not alone, because it's impossible to sit and think of nothing. So, why not try something hands-on?Our calming meditations and breathing exercises are more active than traditional methods. They’re simple. And they’re free.Learn more at Hands-On Meditationhttp://HandsOnMeditation.com________________________I hope you enjoy this approach to anxiety and stress relief. Warm Regards,PeterFeatured Speaker:Jenny Lew© 2021 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com
Hands-On Meditation | The Easiest Guided Meditations and Calm Breathing Exercises Hands-On Meditation 2021-06-17 | If you have wandering thoughts and are restless during meditation, that's normal. Try our simple relaxation practices. They are more active than traditional methods and they’re free.Comments:"From day one I noticed I felt much calmer & have slept better, Thank you.""My son calms himself faster with this method.""Finally a video that gets right to it and tells you how to do it...""Got my blood pressure down within minutes.""This has literally saved me, thank you.""Watched dozens of video and only understood this one.""This is the first meditation video for guys."________________________Thanks for taking taking a moment out of your busy schedule for some mindful relaxation.Make sure you subscribe to stay updated with the newest videos and resources. And please share this channel with others.Warm Regards,PeterSpeaker: Leanna Pareja© 2021 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com
!Panic Attack! 4-7-8 Calm Breathing Exercise | Fast Relief / No Intro | Guided Counting | Pranayama Hands-On Meditation 2021-04-16 | When you need immediate help - This version skips the introduction and provides guided counting throughout to give you the most support. The 4-7-8 rhythmic breathing promotes relaxation and can be used in the event of a panic attack. The goal is to calm your sympathetic nervous system, which controls the fight-or-flight response. The time needed will vary. Around 8 cycles are often recommended, however, ideally you will practice the exercise until your body relaxes. NOTE: In this video, the 4-7-8 counting does not follow seconds (the pace is purposefully slower). There are other versions of the 4-7-8 exercise on this channel that have a faster breathing pace and versions that have a slower breathing pace. You should try them all to learn what works best for you.If you tend to be a shallow breather, it’s common to feel a little lightheaded when you start taking deeper breaths. This sensation will pass as your body becomes accustomed to a greater flow of oxygen. You can always take a short break and resume the exercise once you feel normal. It is not necessary that your timing perfectly matches the video example. You can take shorter or longer breaths as long as you maintain the ratio - Inhale 4, Hold 7, Exhale 8. Also, try to keep your expectations realistic. Some days will be easier than others, but the more often you practice, the more effective the exercise becomes.// GUIDED HANDS-ON MEDITATIONSIf you would like to try meditation, I encourage you to try the Hands-On Meditation technique. It's easier than traditional meditation.youtube.com/playlist?list=PLzK1U3HzIGbgtuKVCRmXgOV8U1RzC_xcC// SOCIAL• Instagram instagram.com/HandsOnMeditation• Pinterest pinterest.com/HandsOnMeditate• Twitter twitter.com/HandsOnMeditate• Facebook facebook.com/HandsOnMeditation#HandsOnMeditationWANT TO HELP SUPPORT THIS CHANNEL?☕ Please, buy me a coffee buymeacoffee.com/HandsOnMeditate________________________I hope you enjoy this approach to anxiety and stress relief. Please leave a comment about how it's working for you. Also, please subscribe to stay updated with my newest videos and resources. Lots more in development.Warm Regards,PeterVoice-over: Matthew Hall© 2020 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com
Learn Abdominal Breathing - Relaxation Exercise - Kids - Athletes - Health | Intro to Pranayama Hands-On Meditation 2020-09-10 | Abdominal breathing helps promote relaxation, reduces stress and increases the supply of oxygen throughout the body. Enjoy the calming effects with this simple guided exercise. The more often you practice, the more effective it becomes.// GUIDED HANDS-ON MEDITATIONSIf you would like to try meditation, I encourage you to try the Hands-On Meditation technique. It's easier than traditional meditation.youtube.com/playlist?list=PLzK1U3HzIGbgtuKVCRmXgOV8U1RzC_xcC// SOCIAL• Instagram instagram.com/HandsOnMeditation• Pinterest pinterest.com/HandsOnMeditate• Twitter twitter.com/HandsOnMeditate• Facebook facebook.com/HandsOnMeditation#HandsOnMeditationWANT TO HELP SUPPORT THIS CHANNEL?☕ Please, buy me a coffee buymeacoffee.com/HandsOnMeditate________________________I hope you enjoy this approach to anxiety and stress relief. Please leave a comment about how it's working for you. Also, please subscribe to stay updated with my newest videos and resources. Lots more in development.Warm Regards,PeterVoice-over: Matthew Hall© 2020 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com
How to Set Up Your Home Meditation Space - Simple Instructions | Hands-On Meditation Hands-On Meditation 2020-06-24 | Create the perfect environment to practice meditation with these helpful tips. You don't need a Zen garden, Himalayan salt or lavender candles. It's really pretty basic.// ACCESSORIES:1. Earbuds or Headphones2. Notepad and Pen3. Watch or Clock (A silent one. Ticking will be distracting.)4. Coffee, Tea... or Wine???5. Prana Stones 6. Heating Pad7. Chair// GUIDED HANDS-ON MEDITATIONSIf you would like to try meditation, I encourage you to try the Hands-On Meditation technique. It's easier than traditional meditation.youtube.com/playlist?list=PLzK1U3HzIGbgtuKVCRmXgOV8U1RzC_xcC// SOCIAL• Instagram instagram.com/HandsOnMeditation• Pinterest pinterest.com/HandsOnMeditate• Twitter twitter.com/HandsOnMeditate• Facebook facebook.com/HandsOnMeditation#HandsOnMeditationWANT TO HELP SUPPORT THIS CHANNEL?☕ Please, buy me a coffee buymeacoffee.com/HandsOnMeditate________________________I hope you enjoy these simple tips to set up your home meditation space. Please leave a comment and let me know about your meditation environment. Also, please subscribe to stay updated with my newest videos and resources. Lots more in development.Warm Regards,Peter© 2020 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com
Box Breathing - Anxiety Control Exercise - Calming Female Voice | Pranayama Exercise Hands-On Meditation 2020-05-15 | Utilize the anxiety-reducing effects of Box Breathing. The practice is also known as “resetting your breath” or "four-square breathing" and can be highly effective for people in stressful situations.It is not necessary that your timing perfectly matches the video example. You can take shorter or longer breaths as long as you maintain the ratio - Inhale 4, Hold 4, Exhale 4, Hold 4. Try to maintain the pattern for five minutes. The more often you practice, the more effective it becomes.// GUIDED HANDS-ON MEDITATIONSIf you would like to try meditation, I encourage you to try the Hands-On Meditation technique. It's easier than traditional meditation.youtube.com/playlist?list=PLzK1U3HzIGbgtuKVCRmXgOV8U1RzC_xcC// SOCIAL• Instagram instagram.com/HandsOnMeditation• Pinterest pinterest.com/HandsOnMeditate• Twitter twitter.com/HandsOnMeditate• Facebook facebook.com/HandsOnMeditation#HandsOnMeditationWANT TO HELP SUPPORT THIS CHANNEL?☕ Please, buy me a coffee buymeacoffee.com/HandsOnMeditate________________________I hope you enjoy this calm breathing technique. Please leave a comment about how it's working for you. Also, please subscribe to stay updated with my newest videos and resources. Lots more in development.Warm Regards,PeterVoice-over: Shelby BaumPhotography: Kareni© 2020 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com
Box Breathing - Reduce Anxiety - Navy SEAL Method | Tactical Advanced Pace | Pranayama Exercise Hands-On Meditation 2020-05-07 | Utilize the calming effects of Box Breathing, a stress-reducing technique utilized by the U.S. Navy SEALs. The practice is also known as “resetting your breath” or "four-square breathing" and can be highly effective for people in stressful situations.It is not necessary that your timing perfectly matches the video example. You can take shorter or longer breaths as long as you maintain the ratio - Inhale 4, Hold 4, Exhale 4, Hold 4. Try to maintain the pattern for five minutes. The more often you practice, the more effective it becomes.// TACTICAL BREATH EXERCISEYou may also benefit from the 4-7-8 Special Ops Breathing Technique: youtu.be/UFuT58zyv5Y// GUIDED HANDS-ON MEDITATIONSIf you would like to try meditation, I encourage you to try the Hands-On Meditation technique. It's easier than traditional meditation.youtube.com/playlist?list=PLzK1U3HzIGbgtuKVCRmXgOV8U1RzC_xcC// SOCIAL• Instagram instagram.com/HandsOnMeditation• Pinterest pinterest.com/HandsOnMeditate• Twitter twitter.com/HandsOnMeditate• Facebook facebook.com/HandsOnMeditation#HandsOnMeditationWANT TO HELP SUPPORT THIS CHANNEL?☕ Please, buy me a coffee buymeacoffee.com/HandsOnMeditate________________________I hope you enjoy this calm breathing technique. Please leave a comment about how it's working for you. Also, please subscribe to stay updated with my newest videos and resources. Lots more in development.Warm Regards,PeterVoice-over: Steve Levin | slproductionservices.comPhotography: Rottonara© 2020 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com
Special Ops Breathing Technique | 4-7-8 Tactical Calming Exercise | Advanced Relaxation Pranayama Hands-On Meditation 2020-03-28 | Utilize the calming effects of deep breathing with this simple guided exercise. It forces you to focus and slows your heart rate. Rhythmic breathing is a core part of many military special ops training programs. It promotes relaxation, reduces anxiety and can also be used to help you fall asleep in a shorter period of time. NOTE: In this video, the 4-7-8 counting does not follow seconds (the pace is purposefully slower). There are other versions of the 4-7-8 exercise on this channel that have a faster breathing pace and versions that have a slower breathing pace. You should try them all to learn what works best for you.If you tend to be a shallow breather, it’s common to feel a little lightheaded when you start taking deeper breaths. This sensation will pass as your body becomes accustomed to a greater flow of oxygen. You can always take a short break and resume the exercise once you feel normal. It is not necessary that your timing perfectly matches the video example. You can take shorter or longer breaths as long as you maintain the ratio - Inhale 4, Hold 7, Exhale 8. Also, try to keep your expectations realistic. Some days will be easier than others, but the more often you practice, the more effective the exercise becomes.// GUIDED HANDS-ON MEDITATIONSIf you would like to try meditation, I encourage you to try the Hands-On Meditation technique. It's easier than traditional meditation.youtube.com/playlist?list=PLzK1U3HzIGbgtuKVCRmXgOV8U1RzC_xcC// SOCIAL• Instagram instagram.com/HandsOnMeditation• Pinterest pinterest.com/HandsOnMeditate• Twitter twitter.com/HandsOnMeditate• Facebook facebook.com/HandsOnMeditation#HandsOnMeditationWANT TO HELP SUPPORT THIS CHANNEL?☕ Please, buy me a coffee buymeacoffee.com/HandsOnMeditate________________________I hope you enjoy this calm breathing technique. Please leave a comment about how it's working for you. Also, please subscribe to stay updated with my newest videos and resources. Lots more in development.Warm Regards,PeterVoice-over: Steve Levin | slproductionservices.com© 2020 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com
Trigger Point Treatment with Prana Stones - Muscle Pain Therapy for Beginners | Hands-On Meditation Hands-On Meditation 2020-02-04 | Learn how pressure therapy can relax trigger points and knotted muscles. Simple instructions guide you through the technique using a warm stone, tennis ball or lacrosse ball.* NOTE: Lay down on a soft surface to ensure that the pressure is cushioned. During the treatment, you should feel some discomfort but not intense pain. You want to massage the muscles, not bruise them.// WHERE DO YOU GET MASSAGE STONES FOR TRIGGER POINT THERAPY?You can find large rounded stones at your local landscape and garden center. Mexican pebbles work well. Watch for more information youtu.be/Ptx77Gu66_M// HOW DO YOU WARM UP MASSAGE STONES?There are many methods to warm up stones. Below are a couple examples:Hot Stone Warmer amazon.com/Royal-Massage-Quart-Stone-Heater/dp/B003U4SV2CHeating Pad amazon.com/XL-Heating-Pad-Electric-Shoulder/dp/B07T85CNX2// GUIDED MEDITATIONSIf you would like to try meditation, I encourage you to try a hands-on technique. It's easier than traditional meditation.Hands-On Meditations youtube.com/playlist?list=PLzK1U3HzIGbgtuKVCRmXgOV8U1RzC_xcCPrana Stones Meditations pranastones.com// SOCIAL• Instagram instagram.com/HandsOnMeditation• Pinterest pinterest.com/HandsOnMeditate• Twitter twitter.com/HandsOnMeditate• Facebook facebook.com/HandsOnMeditation#HandsOnMeditationWANT TO HELP SUPPORT THIS CHANNEL?☕ Please, buy me a coffee buymeacoffee.com/HandsOnMeditate________________________I hope this massage technique helps treat your trigger points. If they return, you should consider changes to your daily routine to keep your muscles happier. Please leave a comment about how it's working for you. Also, please subscribe to stay updated with my newest videos and resources. Lots more in development.Warm Regards,PeterVoice-over: Matthew Hall© 2020 Vivid Prana LLC. All rights reserved. | HandsOnMeditation.com
