A Soft Pause: Calming Stress And Anxiety Through Breath

When stress or anxiety makes life feel too fast, this gentle 3-minute meditation offers a soft pause.
Through mindful breathing and lengthened exhales, you'll calm the nervous system, ease racing thoughts and remind your body that it's safe to relax.

Transcript

When stress or anxiety rises,

It often feels like the world speeds up,

Thoughts raise,

The body tenses,

And it can feel hard to catch your breath.

This meditation is an invitation to take a soft pause,

To slow everything down with gentle breathing,

And remind your system that calm is possible,

Even in small moments.

Begin by noticing your breath,

Just as it is.

There's no need to change anything right away.

Simply become aware of the inhale and the exhale.

Now,

Gently place one hand on your chest and one hand on your belly.

Notice where your breath is moving.

Is it high and shallow in the chest,

Or can you feel it reaching the belly?

Wherever it is,

Allow it to soften.

Take a slow breath in through your nose,

And exhale through your mouth,

Letting the shoulders drop.

Try lengthening the exhale just a little,

Inhaling to a count of four,

Exhaling to a count of six.

If that feels comfortable,

Stay with this rhythm for a few breaths.

Each longer exhale is a signal to your nervous system.

It's safe to relax.

As you breathe,

Imagine anxiety melting away with each out-breath,

Like steam releasing,

Or clouds drifting across the sky.

If stressful thoughts arise,

Let them come and go.

There's nothing you need to fix in this moment.

Your only job is to breathe slowly and gently.

Take one more deep,

Calming breath in,

And a long,

Steady breath out.

Remember,

You can return to this soft pause any time.

Just a few mindful breaths are enough to steady the body and quiet the mind.