Anxiety Breathing

This short, 1-minute breathing practice is designed to offer immediate relief from anxiety using a simple, rhythmic technique known to activate the body’s relaxation response. With gentle guidance through a 3-count inhale, 2-count hold, and 5-count exhale, practitioners may shift their nervous system from a state of high alert to a state of calm. This meditation is ideal for moments when anxiety feels overwhelming or when you need a quick reset during the day.

Transcript

Breathing for Anxiety.

This will allow you to slow down your heart rate,

Reduce your blood pressure,

And calm down.

You will inhale through your nose for three counts,

Hold it for two counts,

And exhale through your mouth for five counts.

Stop if you feel overexerted.

Inhale through your nose,

Three,

Two,

One.

Hold it,

Two,

One.

Exhale through your mouth,

Five,

Four,

Three,

Two,

One.

Inhale through your nose,

Three,

Two,

One.

Hold it,

Two,

One.

Exhale through your mouth,

Five,

Four,

Three,

Two,

One.

Inhale through your nose,

Three,

Two,

One.

Hold it,

Two,

One.

Exhale through your mouth,

Five,

Four,

Three,

Two,

One.

Inhale through your nose,

Three,

Two,

One.

Hold it,

Two,

One.

Exhale through your mouth,

Five,

Four,

Three,

Two,

And one.

Start to breathe normally now.

Find a gentle rhythm of breath.

Repeat this exercise as many times as needed until you feel more grounded.