IVF Anxiety And Stress

This session is for individuals navigating the emotional and physical intensity of the IVF journey. Use it when stress, anxiety, or nervous system overload feels heightened and you need to calm your body quickly.
This practice uses gentle nasal breathing and guided relaxation to help regulate the nervous system and shift the body out of a stress response. By reducing over-breathing and lowering cortisol, it supports vagal tone, hormonal balance, and a greater sense of steadiness during a time that can feel uncertain.
You’ll be guided through a simple breathing routine that can be returned to outside the session — before appointments, during moments of overwhelm, or whenever anxiety spikes.

Note: This track is one of many tools that can assist with anxiety and nervous system regulation.

Transcript

The first thing I'd like you to do is to close your mouth and just breathe in and out of your nose.

Rest your tongue softly and gently on the roof of your mouth.

Find a comfortable position either sitting upright with your back supported or lying down.

If you're seated,

Place your feet flat on the floor and relax your hands in your lap.

If you're lying down,

Let your arms rest at your sides.

Gently close your eyes or soften your gaze towards the floor.

Allow your body to begin to relax,

Letting go of any tightness in your shoulders,

Jaw or belly.

Take a few moments to notice how you feel.

Without trying to change anything yet,

Observe the natural rhythm of your breath.

Feel the air entering your nose and flowing out.

Notice where your breath is moving in your body,

Perhaps your chest or shoulders are rising with each inhale.

Simply witness this for a few breaths,

Acknowledging any tension,

Anxiety or thoughts that are present and imagining them softening just a little with each exhale.

We will continue to exclusively only breathe through our nose for this exercise.

Breathing through your nose will naturally help slow and calm your breath.

It also helps filter and warm the air and it prevents you from taking in too much air at once.

Feel the coolness of the inhale in your nostrils and the subtle warmth of the exhale.

With each nose breath out,

Imagine you are releasing a bit of tension.

Place one hand on your belly,

Right around your navel,

And the other hand on your chest.

We'll shift into diaphragmatic breathing,

Deep belly breathing.

Take a slow,

Gentle inhale through your nose,

Directing the breath down toward your belly.

Feel your abdomen rise under your lower hand like a balloon inflating.

Your upper hand on your chest should stay relatively still or rise only slightly after your belly expands.

Now exhale softly through your nose and feel your belly fall as the air leaves your lungs.

Continue breathing in this manner,

Inhale belly expands,

Exhale belly relaxes.

This form of breathing activates your vagus nerve and tells your nervous system that you are safe.

In other words,

Each belly breath you are switching on your body's relaxation response and easing the fight or flight stress response.

You trigger your vagus nerve,

Which naturally slows your heart rate down.

You may already begin to feel a sense of relief or a small shift towards calm.

Now let's slow down the breath.

Gradually start to lengthen your breaths.

Without forcing or straining,

See if you can make your inhales and exhales a bit longer and slower.

Imagine each breath is like a slow ocean wave rolling in and out.

Perhaps count in your mind as you breathe.

Inhale for 1,

2,

3,

4,

5 filling your belly with air,

Then exhale for 1,

2,

3,

4,

5 emptying gently.

Find a count that works for you.

It might be 4 seconds in and 4 out or 5 in and 5 out.

If comfortable,

You can even try extending the exhale slightly longer than the inhale for example 4 seconds in,

6 seconds out,

As a longer exhale can enhance relaxation response.

This slow coherent breathing,

Around 5 to 6 breaths per minute,

Encourages a harmonious rhythm in your body.

In fact,

Breathing at this pace has been shown to increase heart rate variability and promote a state of calm mind.

As you settle into this rhythm,

Visualize your heart rate and breathing synchronizing.

Everything moving in a steady,

Soothing cadence.

Breathe lightly and effortlessly.

Notice if you feel any urge to gasp for air or if you're taking in too much air at once.

Gently remind yourself there is nowhere to rush.

You have all the air you need.

Aim to breathe just a comfortable sip of air with each inhale,

About 70-80% of a full breath.

By keeping your breathing quiet,

Light and effortless,

You avoid hyperventilating and actually allow your body to oxygenate more efficiently.

You might imagine you're smelling a fragrant cup of tea as you inhale through your nose,

A soft,

Slow sniff,

Then breathing it back out through your nose gently.

Breathing in this relaxed way helps keep carbon dioxide and oxygen in balance,

Which further calms your mind and body.

Trust your body knows how to breathe and find a relaxed rhythm.

Now,

Continue this slow,

Gentle,

Diaphragmatic breathing on your own for a little while.

If your mind wanders,

That's okay.

Simply guide your attention back to the sensation of the breath.

The cool air in your nose,

The rise of your belly,

The sound of the soft exhale.

With each exhalation,

You might silently think the word release or calm.

With each inhalation,

You might think receive or peace.

Let your breath be an anchor that keeps you present.

Feel your body gradually melting away into this state of relaxed breathing.

The slower breathing and slight pauses between breaths are sending signals to your brain that you are safe and can unwind.

Heart-focused breathing and gratitude.

Now,

Keeping your breathing slow and steady,

Bring your attention to the center of your chest,

The area of your heart.

You may place a hand over your heart if you like to feel the gentle beats or warmth there.

Continue to inhale and exhale through your nose at your relaxed pace and imagine you are breathing in and out through your heart space.

This might feel like a subtle visualization.

As you inhale,

Envisaging your breath flowing into the center of your heart.

As you exhale,

Imagine the breath flowing out from your heart.

On your next inhale,

Call to mind a feeling of gratitude.

It could be anything.

Gratitude for your body,

For carrying you through this process.

Gratitude for a loved one who supports you,

For the medical team helping you.

Or even gratitude for a small beautiful thing like the sunshine or a kind word you heard today.

It could simply be appreciation for this moment of pause.

As you inhale,

Breathe in that feeling of gratitude into your heart.

Let the feeling grow warmer and brighter in your chest.

As you exhale,

Imagine that grateful loving energy radiating out from your heart,

Circulating through your body.

You might picture it as a soft golden or pink light spreading through your chest.

Take several breaths here,

Breathing in gratitude,

Breathing out tension or fear.

With each cycle,

Your heart and mind sync up a bit more.

Generating a positive emotion like this actually helps your heart's rhythm become more coherent and balanced,

Creating a state of inner harmony.

You are essentially teaching your body what calm and safety feel like.

If emotions come up here for example,

If you feel like crying or you feel a weight lifting,

Know that's normal and you can allow these feelings to flow out with your exhales.

Continue until you sense a shift.

Perhaps your heartbeat has slowed or you feel a little more openness in your chest.

Now,

Let's incorporate a gentle visualization to align with a positive outcome and the energy of creation within you.

Keeping your attention in your heart area,

Imagine that on your next inhale,

The warm grateful light in your heart grows even brighter.

Then as you exhale,

Guide that light down from your heart into your abdomen,

Into your womb or lower belly,

The area below your navel.

Envision this area filling with a soothing radiant light.

You might imagine this light as healing energy or as the spark of new life and creativity.

See it glowing in your womb,

Creating a nurturing welcoming space.

With each breath,

This glow can grow stronger and more expansive,

Gently pulsing with your inhale and exhale.

As you hold this image,

Visualize a positive outcome that is meaningful to you.

This could be a vague but comforting sense of everything working out.

Or a more concrete image like a healthy embryo growing,

A positive pregnancy test or even holding a baby in your arms.

Choose whatever feels right and uplifting for you.

Allow yourself to dream for a moment free of fear.

Bask in the possibility of that positive outcome.

Let any feelings of hope,

Love and excitement bubble up alongside the image.

It's safe to hope,

It's safe to envision good things.

Notice how your body responds as you visualize this positive outcome.

Perhaps a small smile comes to your face or your body softens even more.

Stay with your gentle breathing as you do this.

Inhale calm and hope,

Exhale any lingering doubt or worry.

You are aligning your mind and body with a state of possibility and creation.

Even if your thoughts of fear or doubt arise,

What if this doesn't happen?

Just acknowledge them and on your next exhale let them go.

Return your focus to the warm light of potential and life in your belly and the warmth of gratitude in your heart.

In this state,

Your body and mind are in an optimal state of coherence.

A balance of emotional calm,

Positive focus and physiological relaxation.

Now that you've cultivated this calm,

Positive energy,

Let's reinforce it with a few gentle affirmations.

You can repeat these silently in your mind or speak them softly under your breath if you prefer.

Feel free to use your own words that resonate with you or just listen and let them sink in.

I am safe and I am held in this moment.

My body is wise and capable.

Every cell in my body knows what to do.

I am whole and complete just as I am.

Nothing is missing,

I am enough.

I trust my body and I trust the process of life unfolding.

I welcome new life and new possibilities with an open heart.

I am grateful for all that I have and I am hopeful for all that is to come.

As you affirm these statements,

Notice any that evoke a strong positive feeling and linger on those.

You might visualize the words settling warmly into your body.

Affirmations like these can shift your mindset towards hope and trust.

By stating them,

You aren't forcing a belief,

You are gently inviting your mind to consider a more optimistic and compassionate perspective.

Continue breathing slowly and comfortably as you absorb these affirmations.

Feel the residence of each phase in your body.

I am safe,

I am whole,

I am creating life,

I am grateful.

Even if your logical mind has doubts,

Let your compassionate inner voice offer these words as an act of kindness to yourself.

Now,

Begin to slowly bring your awareness back to your physical surroundings.

Take a nice full breath in through your nose and exhale through your nose,

Letting go of any remaining tension.

If you had your eyes closed,

You can blink them open gently.

Notice how you feel now compared to when you began.

There may be a greater sense of peace or relief.

Your breathing is likely calm and steady.

You might feel more centered in your heart and more connected to a feeling of hope.

Take a moment to appreciate yourself for taking this time to breathe and nurture your well-being.

This simple but profound act of breathing mindfully has calmed your nervous system and lowered the stress chemicals in your body,

Helping to ease anxiety.

Research shows that practices like this can reduce stress and anxiety for those going through infertility treatments,

Improving emotional balance during the IVF journey.

Remember,

You can return to this practice any time you start to feel overwhelmed.

It's a tool to ground you and remind you that your body and mind can find calm even in the midst of uncertainty.

When you're ready,

Gently wiggle your fingers and toes,

Maybe roll your shoulders,

Reawakening your body.

If you're seated,

Feel the support of the chair and floor beneath you.

If lying down,

Notice the contact with the bed or mat.

Carry this sense of calm and self-compassion with you as you go forward.

You might place a hand on your heart and another on your belly once more,

And just briefly thank your body.

Thank you for carrying me.

Thank you for relaxing.

Trust that the work that you've done in these minutes is beneficial for your mental and physical health.

Finally,

Take one more deep,

Nourishing breath in,

And a slow,

Soothing breath out.

Inhale hope and trust,

Exhale doubt and fear.

Know that in this moment,

You are doing the best you can for yourself.

You are safe,

You are whole,

And you are aligned with the energy of creation within and around you.

Allow this sense of gratitude for yourself and this practice to fill you.

Take this gratitude and hope with you into the rest of your day and night.

Feel free to repeat this,

Recording,

Or whenever you need support.

By consistently practicing,

You reinforce your body's relaxation responses and cultivate a resilient,

Positive mindset to accompany you through the IVF process.

You are not alone,

And every gentle breath is a step towards greater peace and emotional well-being.