SoftlyStillStart now

stress · 12 min

Relaxing Breath for Stress

Use this meditation when you feel overwhelmed or need to unwind

0:0010:30

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 overwhelmed or need to unwind A guided session of about 12 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. 0:01Take a deep breath in, filling your lungs completely.
  3. 0:03Exhale slowly, releasing any tension you feel.
  4. 0:06Now, let's focus on your breath.
  5. 0:10Inhale through your nose, feeling the air fill your chest.
  6. 0:15Exhale through your mouth, noticing the warmth of your breath.
  7. 0:21With each breath, let go of a little more stress.
  8. 0:28Imagine a gentle rain falling outside your window.
  9. 0:36Feel the drops landing softly on the ground.
  10. 0:45Inhale the calmness, exhale the worries.
  11. 0:55Keep breathing deeply, letting your body relax.
  12. 1:06Focus on the rhythm of your breath.
  13. 1:18If your mind wanders, gently bring it back to your breath.
  14. 1:31Imagine a kettle whistling softly in the background.
  15. 1:45The sound of water boiling can be soothing.
  16. 2:00Let it remind you to stay present and relaxed.
  17. 2:16Inhale the steam, exhale the stress.
  18. 2:33Feel your shoulders drop about an inch lower with each breath.
  19. 2:51Imagine a dog sleeping peacefully beside you.
  20. 3:10Notice its slow, deep breaths and relaxed body.
  21. 3:30Let its calmness rub off on you.
  22. 3:51Inhale peace, exhale tension.
  23. 4:13Inhale the quiet, exhale the noise.
  24. 4:36With each breath, you're becoming more relaxed.
  25. 5:00Inhale the comfort, exhale the discomfort.
  26. 5:25Feel your body becoming heavier, sinking into the chair.
  27. 5:51Inhale the support, exhale any remaining stress.
  28. 6:18Inhale the peace, exhale the chaos.
  29. 6:46Inhale the calm, exhale the worry.
  30. 7:15Inhale the relaxation, exhale the tension.
  31. 7:45Now, slowly open your eyes when you're ready.
  32. 8:16Take one more deep breath in, filling your lungs with air.
  33. 8:48Exhale slowly, releasing any remaining tension.
  34. 9:21Gently stretch your arms and legs, feeling refreshed.
  35. 9:55Thank yourself for this moment of peace and relaxation.

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 Meditation for study focus: 5-minute body scan session, on a plane, Gratitude for physical tension: 12 minutes, before a difficult talk or Meditation for financial stress: 7-minute softening session, when the news hits hard.