Simple Guided Breathwork

This short, guided breathwork practice is designed to help you reconnect with your breath, calm your mind, and restore balance in just a few minutes. Simple, easy-to-follow techniques invite you to slow down, release tension, and create space for clarity, focus, and relaxation. Perfect for anytime you need a mindful pause in your day.

Transcript

Let's have a moment together to take some breaths.

One of the easiest ways to calm the nervous system is through the breath.

So let's be really intentional with it.

This technique is called the psychological sigh,

And I'll guide you through it.

Let's begin with just getting comfortable wherever you are,

Sitting or standing,

It doesn't matter.

Just allow your brow to soften,

Your shoulders to drop,

Your belly to soften.

And we begin with taking a nice deep breath in through the nose.

Hold it for a moment,

And then a short,

Sharp intake through the nose.

And sigh it out.

And repeat.

In through the nose.

Hold.

Short,

Sharp in.

And sigh it out.

And sigh.

That's it.

That's all there is to it.

Check in with yourself beforehand,

And check in with yourself afterwards.

And notice the difference.

Come back to this every day.

Either with me guiding you,

Or just by yourself.

Just giving yourself the gift of teaching your nervous system to calm.

Thank you for joining me.

My name's Kate,

And you can find lots of other meditations here on Insight Timer.

I'll see you soon.