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mindfulness · 7 min

Relaxing Breath for Anxiety

Use this when you feel your anxiety rise

0:0013:40

Press start. This is a quiet space — no music, no ads, just a voice and some room to breathe.

A quiet voice reads the session aloud in your browser — nothing is recorded. You can switch the voice off and follow the text instead.

About this practice

Use this when you feel your anxiety rise A guided session of about 7 minutes, suited to all levels. Nothing is recorded and no account is needed.

What happens, minute by minute

  1. 0:00Find a comfortable seat, close your eyes gently.
  2. 0:01Place your hands on your lap, take a deep breath in.
  3. 0:03Exhale slowly, releasing any tension you feel.
  4. 0:06Now, let's focus on your breath.
  5. 0:10Inhale deeply, feel your chest rise.
  6. 0:15Exhale, imagine the air flowing out, calming you.
  7. 0:21With each breath, your anxiety lessens.
  8. 0:28Inhale, feel the air fill your lungs.
  9. 0:36Exhale, let go of any tightness in your shoulders.
  10. 0:45Keep breathing, in and out, slowly.
  11. 0:55Imagine a warm, soothing light around you.
  12. 1:06Focus on the rhythm of your breath.
  13. 1:18Inhale, feel the air cool your nostrils.
  14. 1:31Exhale, let out a sigh of relief.
  15. 1:45Your body is relaxing with each breath.
  16. 2:00Inhale, notice the air's temperature.
  17. 2:16Exhale, release any remaining stress.
  18. 2:33Keep breathing, deep and steady.
  19. 2:51Imagine a gentle rain falling around you.
  20. 3:10The rain washes away your worries.
  21. 3:30Inhale, feel the rain's gentle touch.
  22. 3:51Exhale, let the rain carry your anxiety away.
  23. 4:13Your mind is becoming calm.
  24. 4:36Inhale, feel the peace settle in.
  25. 5:00Exhale, let out a deep breath of gratitude.
  26. 5:25Inhale, feel the gratitude expand.
  27. 5:51Exhale, release any remaining anxiety.
  28. 6:18Inhale, notice the quiet in your mind.
  29. 6:46Exhale, let go of any lingering thoughts.
  30. 7:15Inhale, feel the stillness.
  31. 7:45Exhale, let out a gentle sigh.
  32. 8:16Inhale, feel the calmness deep within.
  33. 8:48Exhale, let out a final breath of peace.
  34. 9:21Gently open your eyes when you're ready.
  35. 9:55Take a moment to feel your body's relaxation.
  36. 10:30Inhale, feel the air fill your lungs once more.
  37. 11:06Exhale, let out a final breath of gratitude.
  38. 11:43You are calm, you are at peace.
  39. 12:21Thank yourself for this moment of peace.
  40. 13:00Gently return to your day, ready and relaxed.

Meditation is a practice, not a treatment. If you are dealing with ongoing distress, please also reach out to a professional.

If this one is not quite right, try Tension headaches: 3-minute body scan meditation, first thing, 7-minute guided self-compassion practice for tight shoulders and neck — on a lunch break or 3-minute body scan meditation for a mindful pause, when you are overwhelmed.