SOS Breathing Through Anxiety - Take A Five Series

This SOS meditation is designed to help you quickly regain calm during moments of anxiety, panic, or stress. By guiding your breath down into the belly and visualizing warmth in the solar plexus, tension that often gathers in the chest and upper body is gently released. Structured inhale-exhale patterns, combined with mindful affirmations, help you detach from anxious thoughts and reset your nervous system. With each breath, you create spaciousness and a sense of control, cultivating immediate relief and inner calm. Experience the full depth of this practice to restore balance and resilience in your body and mind. Thanks for listening; follow me here for more content in the future!

Transcript

Welcome to Take A5,

A collection of short five-minute meditations dedicated to create a brief yet meaningful pause in your day.

Give yourself this gift of rest,

Resilience,

Renewal,

And presence whenever you need it most.

Begin by noticing your breath as it is.

No need to change it yet,

Just observe the natural rhythm.

Placing one hand over your heart and the other hand on your belly,

Feel the rise and fall beneath your hands.

Anxiety often pulls a breath high into the chest,

And we're going to guide it downward,

Back into the belly where calm begins.

We'll inhale slowly into the belly for four counts,

And exhaling gently for six.

With my guidance here,

Three,

Two,

One,

In,

Two,

Three,

Four,

Out,

Two,

Three,

Four,

Five,

Six.

In,

Two,

Three,

Four,

Out,

Two,

Three,

Four,

Five,

Six.

In,

Two,

Three,

Four,

Out,

Two,

Three,

Four,

Five,

Six.

In,

Two,

Three,

Four,

Out,

Two,

Three,

Four,

Five,

Six.

Continue with this rhythm,

Counting to yourself,

Letting the belly soften,

Allowing the shoulders to drop,

Letting the jaw unclench.

Imagine each exhale releasing a thin layer of tension,

Like fog lifting from the body.

If any anxious thoughts appear,

Acknowledge them gently.

Let them drift past without attaching to them.

Imagine them floating away like leaves on moving water.

Now bringing your attention to the space just below the ribs,

The solar plexus.

This is where anxiety often gathers.

With each successive inhale,

Imagine breathing warmth into that space.

And with each successive exhale,

Allow the tightness to loosen.

Taking this opportunity now to quietly repeat to yourself,

With every breath,

I release what I cannot control.

With every breath,

I release what I cannot control.

And together,

Let's take one final deep breath in.

And gently exhaling out longer.

Feel the spaciousness you've created.

And breathe in.

I wish to thank you for taking a few moments out of your day to join me in this guided meditation.

If this track supported you in any way,

Please follow me here on Insight Timer and consider leaving a kind review,

As it helps more people find this work.

My name is Eric.

Be well and be inspired.

Namaste.