Breath Awareness For Rapid Relaxation

This brief guided practice invites you to slow down, tune in, and connect with your breath to create a state of calm within minutes. Through gentle guidance, you’ll become aware of the natural rhythm of your breathing—feeling it deepen, lengthen, and soften. In just over three minutes, this focused breath awareness meditation helps quiet the mind, release tension, and bring balance to the body and nervous system. Perfect for moments of stress, transition, or whenever you need a quick reset, this practice can be used anytime to restore a sense of peace and clarity.

Transcript

Breath Awareness Practice.

This is an extended breath awareness practice designed to help you feel your breath deeply and fully.

Begin by finding a comfortable seated position,

Legs uncrossed,

Soles of both feet on the ground,

Hands resting gently in your lap.

Your eyes can be open or closed.

Bring your attention to the sensations of breath in your body.

Don't change or manipulate your breath,

Just pay attention to how it feels.

Sensations you may notice include your belly rising and falling,

Your chest expanding and contracting,

Or the coolness of the air as it enters your nostrils and the warmth of the air as you exhale.

Continue to focus on whatever sensation is easiest for you to feel and follow.

Notice the quality and timing of each breath.

Is your breath smooth and even or jumpy and restricted,

Deep or shallow,

Fast or slow?

Are your inhales and exhales the same length or is one longer than the other?

You may notice that you're breathing more out of one side of the nose than the other.

Notice the pauses between each inhale and exhale.

Follow your breath through several complete cycles,

Noticing these sensations,

The quality and timing of each breath.

If your mind wanders,

Just acknowledge this and return your awareness back to your breathing.

Continue this practice for as long as you like.

And when you're done,

Take a moment to thank yourself for taking the time to practice this self-care and self-awareness.