mindfulness · 5 min
Relaxing Breath for Anxiety
Use this meditation when you feel anxious or need to calm down
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 meditation when you feel anxious or need to calm down A guided session of about 5 minutes, suited to all levels. Nothing is recorded and no account is needed.
What happens, minute by minute
- 0:00Find a comfortable seat. Close your eyes.
- 0:01Take a deep breath in through your nose.
- 0:05Hold it for a moment.
- 0:12Exhale slowly through your mouth.
- 0:22Let your shoulders drop about an inch.
- 0:35Inhale deeply again.
- 0:51Feel your chest expand.
- 1:10Exhale, releasing any tension.
- 1:32With each breath, imagine a wave of calm washing over you.
- 1:57Focus on the rhythm of your breath.
- 2:25If your mind wanders, gently bring your attention back to your breath.
- 2:56Stay with this for a few more breaths.
- 3:30When you're ready, slowly open your eyes.
- 4:07Take a moment to notice how you feel.
- 4:47Gently return to your day with a sense of peace.
- 5:30Thank yourself for this moment of calm.
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 Noting meditation for shame (15 min), in the office, Breathing for heartbreak: 12 minutes, when you are at your limit or 5-minute guided softening practice for focus — when the news hits hard.