Hello and welcome.
This is a gentle breath work practice to help calm anxiety in the body and quieten the mind.
Nothing complicated,
Nothing intense.
Just simple intentional breathing to guide your nervous system back into safety.
This practice will support you in shifting from an overwhelmed state.
Into a softer,
Steadier rhythm.
Into rest.
Into peace.
Begin by finding a comfortable position.
You can be seated with your spine supported.
Or lying down if that feels better for you.
Make sure you won't be disturbed for the next few minutes.
And when you're ready,
Softly close your eyes.
Let this be a pause.
A moment where you stop doing and simply begin noticing.
Take a second to check in with yourself.
How are you actually feeling right now?
Notice your body.
Is there tightness somewhere?
A buzzing sensation.
A heaviness in the chest or stomach.
There's no need to fix anything yet.
Trust observed.
Now bring your awareness to your breath.
Without changing it.
Just watch it.
Notice where it's moving.
Is it high in the chest?
Or is it shallow or quick?
Or does it already feel slow and steady?
There's no right or wrong here.
Trust Awareness.
Now gently bring your attention to your face.
Soften the space between your eyebrows.
Unclench your jaw.
And let your tongue rest naturally in your mouth.
Relax your neck.
Let your shoulders drop down away from your ears.
Feel the weight of your body being supported.
And now we'll take three slow clearing breaths.
Inhale through your nose.
And exhale through your mouth with a soft sigh.
Again,
Breathing in deeply.
And sewing it out.
One more time,
A full breath in and out.
And as you exhale,
Imagine releasing the top layer of tension that you've been carrying.
Let it go.
And from here allow your breath to return to the nose.
We are going to begin a gentle rhythm.
Inhaling for a count of 4.
And exhaling for a count of 6.
Longer exhales signal safety to the nervous system.
I'll guide you for a few rounds.
Take a soft breath out to begin.
Inhale 2,
3,
4.
Exhale.
To 3 forward.
Five.
Thanks.
Inhale 2,
3,
4.
Exhale to release.
3 Four.
5.
Shapes.
Breathing into the belly.
Let it expand as you inhale.
And gently fall.
As you exhale.
Inhale to release.
3 Four.
Exhale to release.
3 4.
5 Six.
Continue at your own pace now.
Keeping the inhale steady.
Letting the exhale be slow and unhurried.
If your mind wanders,
That's completely okay.
Simply notice it.
And guide your attention back to the counting.
Back to the breath.
Each long exhale is like pressing a reset button.
Releasing excess adrenaline.
Softening the edges of the inside.
Just stay with it.
If it feels comfortable,
You can gently extend the rhythm.
Perhaps inhale for four.
And exhale for 7 or 8.
Only if it feels easeful.
Not forcing.
And keeping the breath low.
Breathing into the ribcage.
Allowing the body to receive the message.
You are safe right now.
Nothing to solve in this moment.
Nothing to fix.
Just breathing.
Take a few more rounds here.
Slow,
Steady,
Grounded.
And now take one deeper breath in.
Fill the lungs.
Open the mouth and sigh it out.
And let your breathing return to its natural rhythm.
I don't control it anymore.
Just notice.
Scan your body again.
Has anything shifted?
Maybe your shoulders feel heavier.
Maybe your heartbeat has slowed.
Maybe your thoughts feel a little less loud.
Whatever you notice is perfect.
Place one hand on your chest or belly if that feels comforting.
Take one final slow breath in.
And exhale gently.
And when you're ready,
Begin to bring small movements back into your fingers and toes.
Roll your shoulders.
Stretch if you need to.
And softly blink your eyes open.
Carrying the steadiness with you.
You can return to this breath anytime anxiety rises.
Your breath is always available.
