A Gentle Breathing Practice To Dissolve Anxiety

When anxiety rises, the body is asking for safety—not fixing.

This soothing breath-centred practice offers a soft place to land when your nervous system feels overwhelmed. You’ll be gently guided to notice what’s present in your body, without resistance or force, and to reconnect with the natural rhythm of your breath as a steady, calming anchor.

There’s no need to try to calm down or push anxiety away.
This is an invitation to rest, to breathe, and to allow your body to regulate itself in its own time.

Perfect for moments of acute anxiety, emotional overwhelm, or when your mind feels busy and unsettled. You can return to this practice anytime you need grounding, reassurance, or a sense of inner safety.

- Best enjoyed lying down or seated comfortably
- Headphones recommended
- Ideal for anxiety, stress, and nervous system soothing

Music by Siarhei Korbut from Pixabay
Image by [e-mail] from Pixabay

Transcript

Begin by finding a position that feels comfortable and supportive for you,

Either sitting or lying down.

You might gently move your body for a moment,

Allowing it to settle into a posture that feels safe and at ease.

When you're ready,

Softly close your eyes.

There is nothing you need to do.

Nowhere you need to go.

Nothing you need to fix.

Allow yourself to arrive right here,

In this moment,

Just as you are.

If fear or anxiety is present,

That's okay,

You don't need to push it away.

Just notice how it feels in your body.

Where do you feel it most?

If it feels comforting,

Place a hand there now,

Offering yourself warmth and care.

The mind may feel busy or restless,

And that's completely natural.

Each time you notice thoughts pulling you away,

Gently return to the sound of my voice,

To this moment,

To the steady rhythm of now.

Now,

Let's take a slow breath in together,

And a long,

Easy breath out,

Again,

Breathing in,

Filling the lungs,

And breathing out,

Softening,

Releasing.

Notice the gentle letting go,

With each exhale,

Even a small release is enough.

Let your body sink a little more,

With every out-breath.

Now,

Allow your breath to return to its natural rhythm,

Easy,

Unforced.

Notice the inhale,

And the exhale,

The gentle rise,

And the gentle fall.

Feel like waves rocking you from the inside.

Notice how your body moves,

As you breathe.

Notice how your body feels,

Right now.

Are there places holding tension,

Or clenching?

Without forcing anything,

Invite the breath there.

Feel the body expand,

And soften,

Creating space inside you.

Bring your attention now to your belly,

Allow the breath to move gently into the belly.

If you notice notes of anxiety here,

Let them be.

No resisting.

No fixing.

No forcing calm.

Just breathing,

And being.

Notice the inhale,

As air flows in.

Notice the exhale,

As warmth flows out.

If anxiety is present,

Continue breathing.

Notice how it feels in your body.

Does it have a texture?

A shape?

Is it moving,

Or still?

There is no right answer,

Only gentle noticing.

You may notice anxiety,

And your breath,

At the same time,

Thoughts may pull at you,

And still,

You can choose the breath,

Breathe,

It's ok,

You're safe,

Right now.

Let the rhythm of the breath hold you,

Like a quiet embrace.

You can stay here,

With your breath,

For as long as you need,

And when you're ready,

Begin to gently return.

Stretch your body slowly,

In a way that feels nurturing,

And when it feels right,

Open your eyes,

Bringing this softness with you.