Instant Anxiety Relief Breathwork: Find Peace In 5 Minutes

Experience deep calm and instant relief from stress and anxiety with this effective 5-minute breathwork session. Using the extended exhale technique (inhale for 2 counts, exhale for 6 counts), you’ll activate your body’s relaxation response, grounding your mind and soothing tension. Whether you’re starting your day or need a mid-day reset, this quick practice will leave you feeling centered, peaceful, and in control. Breathe in calm, exhale stress—peace is only a few breaths away.

Transcript

Hello everyone,

This is Gabriel Cristo and welcome to this quick 5 minutes breathwork session that is designed to melt away stress and anxiety quickly,

Leaving you calm,

Grounded and centered.

This practice uses extended exhales,

A powerful way to calm your nervous system.

Why does this work?

When you lengthen your exhales,

You activate your parasympathetic nervous system,

The body's natural rest and relax mode.

It sends signals that you're safe to let go of tension,

Soothing both body and mind.

We're going to inhale for 2 counts through the nose and exhale for 6 counts through the mouth.

It should sound like this.

We'll breathe like that for approximately 3 minutes and we'll finish the session with a breath hold.

Now I invite you to get comfortable,

Get settled,

Close your eyes.

And let's begin.

In 3,

2,

And 1.

Close,

Feeling your belly all the way up to the chest and hold your breath here at the top for a few seconds.

And exhale.

Beautiful work.

Now let's hold our breaths here for 1 minute.

Now relax and stay present here,

Noticing your heartbeat.

30 seconds remaining.

If you need some air,

Take a small sip,

Let it out and continue holding.

Now let's get ready to take a deep inhale through the nose in 3,

2,

And 1.

Deep inhale through the nose,

Feeling your belly all the way up to the chest and let it out through the mouth.

Let's do a couple more.

Deep inhale through the nose and exhale through the mouth.

Beautiful.

The last one.

Deep inhale through the nose and exhale.

Now let your breath return to normal and focus on your breath in and out,

Practicing some mindfulness after this breath work session.

You are welcome to stay here as long as you like,

And if you feel stressed or anxiety during the day,

You can take this practice as many times as you need.

My name is Gabriel Cristo and it was a pleasure to share this breath medicine with you today.