To Calm Anxiety

This track guides you through box breathing, a simple yet powerful breathwork practice proven to calm anxiety and restore balance. By breathing in equal counts—inhale, hold, exhale, hold—you create a steady rhythm that soothes the nervous system and quiets a busy mind. As your body relaxes into the pattern, stress and tension begin to ease. Expect to finish the practice feeling grounded, calm, and more at peace within yourself.

If your system still feels activated, you might also like For Stress Relief 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 5-minute breathwork session designed to help you ease anxiety and find calm.

Please find a comfortable seated position either on a chair or cushion and gently close your eyes.

Take a moment to settle into your space.

We'll use our breath to bring peace to our body and mind.

We're going to practice something called box breathing,

A simple but powerful technique that can help you calm your mind,

Reduce stress and improve focus.

This practice involves breathing in a rhythm of four equal parts.

Inhale,

Hold,

Exhale and hold.

It's a great way to activate the parasympathetic nervous system,

Bringing a sense of calm and balance.

The key is to focus on each step and to stay present with your breath.

You may feel a sense of calm and clarity as you continue this rhythm.

Box breathing can be done anywhere and is especially helpful in moments of stress or when you need to centre yourself.

So let's start this first round together.

Inhale deeply through your nose for a count of four.

Hold for a moment.

And exhale through your mouth.

Hold.

Hold.

Inhale for a count of four.

Hold for a moment.

And exhale fully.

And hold.

Hold.

Let's do two more rounds.

Inhale deeply through your nose.

Hold for a moment.

And exhale through your mouth.

Hold.

Inhale.

Hold.

Exhale.

Hold.

Now let's expand our breath.

Inhale deeply through your nose,

Filling your lungs fully and expanding your belly as you breathe in.

Imagine your breath filling you with warmth and light.

Hold for a moment.

Now exhale slowly and completely through your mouth allowing your shoulders to drop with the release.

Inhale,

Feeling yourself expand.

Exhale,

Letting go of tension.

Continue this deep,

Mindful breath.

With each breath,

Feel yourself becoming lighter,

More relaxed.

Now take a final deep breath in through your nose.

Hold at the top for a moment.

And then exhale,

Letting it all out.

Feel your shoulders soften,

Your jaw relax and your whole body let go.

Take a moment here to check in with yourself.

Notice how your body feels now compared to when you first began.

You're calm,

Grounded and at peace.

As we finish,

Slowly bring your awareness back to the room.

Begin to wiggle your fingers and toes.

And when you're ready,

Gently open your eyes.

Carry this calmness with you into the rest of your day.

Thank you for joining me in this breathwork practice.

I will see you soon.