Lower Back Relief Breathwork | 13-Minute Guided Session

This guided breathwork session is designed to support lower back relief by releasing tension, improving circulation, and calming the nervous system. Through slow, intentional breathing, we create space in the body—helping to reduce tightness, ease discomfort, and reconnect you to a sense of support and stability from within.

Perfect for those experiencing lower back stiffness, stress-related tension, or long hours of sitting.

Find a comfortable position lying down or seated with support under your knees or low back. Allow your breath to gently expand into the belly, ribs, and lower back.

Precautions: This practice is gentle but not a substitute for medical care. If you have severe or chronic pain, injury, or a medical condition, consult a healthcare professional before practicing. Stop if you feel pain or discomfort.

Move slowly. Breathe deeply. Let your body soften.

Love, Jenny

Transcript

Begin by noticing your breath without changing it. Where does the breath want to go? Notice the points of contact between your body and the surface beneath you. Quietly remind yourself, I am safe to slow down. Take a deep breath in through your nose, Up, Up, Up, Up, Up, Open the mouth, Slowly exhale. Continue this rhythm, Deep inhale through the nose, Bringing fresh energy into the body. Exhale, Allowing it to seep out, A subtle sigh. Inhale, Your breath towards your lower ribs and your lower back. Allowing the breath to expand sideways into the back body. Inhaling through the mouth with a soft sigh. Inhaling, Your breath creating space across the lower back, A gentle expansion like an umbrella opening from inside of you. Inhaling, Imagining the breath wrapping around the muscles of your lower back, Your hips, Your pelvis. Exhale, Imagining any tightness melting downward into the mat, Into the floor, Into the earth. Breathing in and out. Do not need to hold onto this anymore. Let gravity and your exhale let it go. Deep breaths expand, Releasing any bracing, Any guarding, Holding, Trying to protect you. Let it go. You are safe. You are safe to let go. Breathing in, Expanding the lower back, The sacrum. Exhaling, Adding a subtle sigh, Letting it go. The lower spine expands. Exhaling, The tension releases. Inhaling, The beauty, The safety, The kindness. Exhaling, Letting it all go. Bring in the light. What color is it? Where do you need to send it? Exhaling, Letting it go, Moving down into the earth beneath you. Picturing that umbrella, Creating more space in your lower belly, Your sacrum area. Exhaling, Letting it go. Feeling the tendons dripping off of you. Feeling the body as it gets lighter and lighter. Color is your body. Color is the energy that you're breathing into it. Now starting to say to yourself, To your body, Thank you for supporting me. You are allowed to soften now. Thank you for supporting me. You are safe to soften now. Inhaling through the nose, Last 4, 3, 2, Exhale slowly through the mouth, 6, 5, 4, 3, 2, 1. Inhaling forgiveness, Inhaling love. Let it go, Exhale. Exhaling, One last deep breath in. Nourish the body, Fill it up, Fill it up, And sigh it out. Allow your breath to return back to natural. Notice the warmth, The space you have created in your body. Thanking yourself for showing up, For gifting your body this practice, For taking a moment to reconnect to your body, Reconnecting to the areas that we're asking for love. Repeating after me, I love my body, I love my body. Taking a great big breath in, Connecting to your lower back, Breathing in love, Breathing in softness, Breathing in compassion. Your body just needs love. Thank you for showing up, Thank you for showing up today. Take your time. Have a beautiful day.