Exhale Into Calm: A 4-Minute Grounding Breath Practice

Feeling scattered or tense? This short guided breath practice helps you ground your awareness using the natural rhythm of your exhale.
Ideal for beginners or anyone needing a quick reset.

No special breathing techniques, just a gentle return to calm.

Transcript

Welcome.

This is a short breath practice to help you feel more grounded and steady,

Especially if you're feeling anxious,

Scattered,

Or a little bit disconnected.

So let's begin by finding a comfortable position,

Either seated or lying down.

Take a moment to notice the support beneath you.

Feel where your body meets the floor or chair,

And just rest your attention there.

Now,

Gently bring your focus to the breath.

There's no need to change it.

Just watch it arrive and leave.

Inhale,

Exhale.

Now,

Begin to notice your exhale more clearly.

Let it soften.

Let it lengthen just a little.

Imagine each breath out is helping you to drop down,

To become a little heavier,

To become a little more settled.

As you breathe out,

Feel your body letting go down into the support beneath you.

There's nothing to do.

Just breathe,

Notice,

And soften.

If your mind drifts,

Gently draw it back to the sensation of breathing out,

That soft,

Steady exhale.

Let it anchor you.

And when you're ready,

Bring your awareness back to your whole body,

Becoming aware of the body from the crown of the head to the tips of the toes.

Noticing how you feel now,

Maybe a little more settled,

A little more here.

Thank you for taking these few minutes to practice with me today.