Soothing And Self-Regulating Body Centered Breath

This short body-centered breathwork exercise will help you reconnect to your body in a soothing way that supports self-regulation and relaxation. Connecting with your body and breathing in this way will leave you feeling both calm and gently awake, as this exercise facilitates nervous system regulation and inner balance.

This practice is ideal for reducing stress and coming into a deeper connection with the present moment.

Transcript

Welcome to this soothing and self-regulating breathing exercise.

You can do this exercise in any position and with your eyes open or closed,

So it's incredibly adaptable and easy while being deeply soothing and regulating to your whole body.

Begin just by noticing your breath,

And on your next breath imagine that you could breathe in through your heart and out through your belly button,

Imagining that you could breathe in through your throat and out through the small of your back,

Imagining that you could breathe in through your right ear and out through your left elbow,

Imagining that you could breathe in through your knees and out through the soles of your feet,

Imagining that you could breathe in through your third eye,

Breathing out through your occiput or the base of your skull,

Feeling the space and the distance,

Now breathing in and out through your heart,

Gently letting your tongue rest on the floor of your mouth,

And just imagine that you could soften all of the little muscles around your eyes.

On your next breath,

Imagine that you could breathe in through the crown of your head and out through all of the tips of your fingers,

Feeling the space and the distance,

Imagining that you could breathe in through your left shoulder and out through your right hip,

Feeling the space and the distance,

Breathing in through your right shoulder,

Breathing out through your left hip,

Feeling the space and the distance,

Breathing in through both of your hips,

Breathe out through both of your knees,

Feeling the space and the distance.

Now,

Breathing in through your heart,

Breathe out through your nose,

And see if you can feel the space or the distance between the bottom of your nose and the top of your lips,

That area where you can feel the breath touching your skin,

Breathing in through both elbows,

Breathe out through both of your feet,

And gently wiggle your toes,

Just the tiniest little wiggle,

Letting your toes rest,

Breathe in and out through your heart,

And just notice how you feel now.

What feels different from the beginning?

Do you feel more connected to your body?

Do you feel more calm or centered?

Do you feel more relaxed and gently awake?

Continuing to breathe in and out through your heart for as long as you like.

Thank you for joining me.

Reviews

Absolutely loved this practice! Thank you!🙏

Loved this. Felt really grounded and connected to my body. Thanks 😊 🙏

What an amazing way to connect to my inner stillness. This was very helpful for me. Thank you.

Very relaxing and connecting!

So helpful for mindfulness . Thank you

Breathing in through my ear and out through my elbow made me laugh. This is a fun and very relaxing meditation. 3/22/25

Amazing thank you 🥹

This was so soothing and relaxing.

I found the teacher’s voice pleasant. At times I wished the pace was a bit slower. But then I realized it was a bit like a body scan and I liked that. Thank you for offering this.

Very relaxing and helped me connect back to my body.