Breathwork for Stress and Anxiety Relief

This gentle breathwork practice is an invitation to slow down, soften, and return to your center. Through simple, mindful breathing, you’ll calm the nervous system and create space for clarity and ease. There is nothing to force—just a steady rhythm to guide you back into presence. Perfect for moments when you need a reset, a pause, or a quiet return to yourself.

Transcript

Welcome to this simple breath practice to help calm and soothe your system. In this practice, We'll do a slightly unequal ratio breath. Where the exhales will be a little longer than our inhales, Which helps to activate the parasympathetic nervous system and help everything recalibrate and recenter. This practice can be done in any comfortable position. So you can either find a seated position or lay down on your back. In this breath, The inhale will have a count of three and the exhale will have a count of four. I'll guide you through the first couple of rounds and then you'll be able to find your own pace. So if you haven't already, Settle into your position. Soften your gaze or close down your eyes. Allow yourself to land inside your body. And begin to check in with the way that you're breathing. Allow your breaths to begin to initiate from your lower abdomen. On your in breaths, Feeling it rise and fill up. Your exhales Finding this flow from the top all the way to the bottom. Let's begin to add this count to our breath. So whenever you're ready, Find the bottom of your exhale. Now inhale, Three. To One, Nose or mouth, Exhale four. Three, To One. Inhale three. To One. Exhale. Four. Three. To One. In now three. To One, Exhale four. Breathe. To One, Inhale, Three. To One, Exhale four. Three, To One, Continue at your own pace. Gently allowing your exhalations to stretch. A little longer than your inhalation. Feeling into what calls to you, Whether your exhale is through your nose or your mouth. Allowing your system to calm and to soothe as you land into your body and into your breath. As you continue to breathe, Allow your forehead to soften. Your jaw to unclenched. Our shoulders to relax. Your sit bones and your hips to root down. And after your next cycle of breath, Release the count. And allow your breathing to return back to its natural and effortless state. Welcoming every in-breath and every out-breath Notice this subtle shift within you. No matter how small. And as you're ready, You can softly open your eyes and return back to your space. I hope this was helpful and I hope you have an amazing rest of your day wherever you are.