For Stress Relief

This track guides you through a calming breathwork practice designed to release built-up stress and tension. By slowing down and deepening your breath, you’ll shift your body out of “fight or flight” and into a state of rest and balance. The simple rhythm helps quiet the mind, relax the body, and bring a sense of steadiness back to your day. Expect to finish the practice feeling lighter, calmer, and more at ease. If your system still feels activated, you might also like When Your Nervous System Won’t Switch Off here on Insight Timer.

For deeper support, my course Nervous System Reset For Everyday Life offers simple tools to help your body come back to calm.

Transcript

Welcome to this five-minute stress release breathwork session.

Take a moment to find a comfortable position,

Either sitting or lying down,

And gently close your eyes if you feel safe to do so.

Let's start by grounding ourselves.

Take a deep breath in through your nose and exhale slowly through your mouth.

Feel your body begin to settle.

Again,

Inhale deeply and exhale completely.

Allow your shoulders to relax and let your body sink into the surface beneath you.

Now we'll move into a calming breath pattern called 4-4-6-2.

I'll guide you through it.

Inhale through your nose for one,

Two,

Three,

Four.

Hold your breath for one,

Two,

Three,

Four.

Exhale through your mouth for one,

Two,

Three,

Four,

Five,

Six,

And pause for one,

Two.

Let's do it again.

Inhale for one,

Two,

Three,

Four.

Hold.

One,

Two,

Three,

Four.

Exhale.

One,

Two,

Three,

Four,

Five,

Six.

Pause.

One,

Two.

Keep going at your own pace.

Inhale.

Hold.

Exhale.

Feel the start to calm your body and mind.

As you continue this breathing pattern,

Picture yourself releasing stress with each exhale.

Imagine the tension melting away from your shoulders.

Feel it leaving your chest and your stomach,

And picture your entire body becoming lighter with every breath out.

With each inhale,

Visualize calm,

Peaceful energy flowing into your body.

Breathe in calm.

Hold it.

And exhale tension.

Let's add an affirmation to your breath.

As you inhale,

Say to yourself,

I am calm.

And as you exhale,

Say,

I let go.

Inhale.

I am calm.

Exhale.

I let go.

Repeat this for a few more breaths,

Letting each word anchor you into the present moment.

Now return to your natural breath.

Take a moment to notice how your body feels.

Lighter,

Calmer,

Or more at ease.

When you're ready,

Slowly open your eyes,

Bringing this calm energy with you into the rest of your day.

Thank you for taking these five minutes for yourself.

You've done something wonderful for your mind and body.