Quick Calming Breath For Stress Relief

One breathing pattern. Two minutes. A noticeably calmer you. This quick stress relief breathwork practice guides you through a simple deep-in slow-out breathing technique to rapidly ground your energy, relax body tension and quiet a busy mind.
Perfect for moments of stress, anxiety or overwhelm and brilliant as a midday reset or pre-meeting calm. Suitable for absolute beginners and those with no time to spare.
A short low-energy practice with a naturally slowing rhythm and gentle body awareness throughout. Leave feeling settled centred and ready to carry on with your day.

Transcript

To help ground and center our energy when we're feeling stressed, It's good to come back to the body. In this short practice, We'll do a simple but effective breathing pattern together to help settle your energy when you need it. We'll take a deep breath in through the nose and then we'll breathe a long slow breath out through the mouth as if we're breathing out through a fine straw and as you breathe out, Feel your body soften and relax. That's all we're going to do. So gently close your eyes and take a moment to allow yourself to settle. Take a deep breath in through your nose and then a long slow breath out through your mouth as if you're breathing out through a fine straw, Really noticing your body soften and relax as you breathe out. Another deep breath in through your nose and then a long slow breath out through the mouth through a fine straw, Feeling your body soften and relax as you do that. A deep breath in through the nose and a long slow breath out through the mouth, Feeling your body relax and settle. A deep breath in and a long slow breath out, Relaxing and settling. Deep breath in and long exhale. And in and out. Whenever you notice your mind is drifted off in thought, That's okay. See if you can let go of the thought for now and then gently come back to your body. You will probably notice a sense of tightness in your body or like a lifting up feeling. Allow that to soften and relax and then gently come back to your breath. A deep breath in through the nose and a long slow breath out through the mouth through a fine straw, Feeling your body relax and settle as you do that. Deep breath in through the nose and a long slow breath out through the mouth, Relaxing and settling. Deep breath in and a long slow breath out. And in and out. Relaxing your body. Breathe in and breathe out. Breathe in and out. As you breathe out, Take a moment to gently notice if you feel slightly calmer or more settled and just rest with that for a few moments. Enjoy it. And when you're ready you can open your eyes or if you like you can carry on breathing with the same pattern, Allowing your body to soften, Relax and settle as you do that.

Reviews

Without much sleep last night, I don’t feel very grounded so this was perfect to start my day. I feel like it’s going to be a long day. I just need to remember to breathe. Thank you.

For me the is a perfect way to begin a longer meditation practice before transitioning to ‘body breathing’ another great technique I learned from Olivia. Sometimes only a few breaths are needed and sometimes several minutes. Also the straw analogy has helped me appreciate the benefits of a full outbreath.

Very powerful technique, very insightful. Thank you, Olivia, wonderful as always. 🌀🤍🙏