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stress · 8 min

Relaxing Breath for Stress Relief

Use this meditation when you're feeling overwhelmed

0:005:00

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're feeling overwhelmed A guided session of about 8 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.
  2. 0:01Take a deep breath in. Hold it for a moment.
  3. 0:03Exhale slowly. Let your breath out through your mouth.
  4. 0:06Now, take another deep breath in.
  5. 0:10As you breathe out, imagine the stress leaving your body.
  6. 0:15Inhale. Feel your chest expand.
  7. 0:21Exhale. Notice your shoulders drop a little lower.
  8. 0:28Keep breathing deeply. Let each breath be a release.
  9. 0:36Focus on the rhythm of your breath.
  10. 0:45If your mind wanders, gently bring your attention back to your breath.
  11. 0:55Inhale. Feel the air filling your lungs.
  12. 1:06Exhale. Let go of any tension you're holding.
  13. 1:18Inhale. Imagine peace filling your body.
  14. 1:31Exhale. Feel the weight of stress lift.
  15. 1:45Inhale. Notice the warmth of your breath.
  16. 2:00Exhale. Let your body relax completely.
  17. 2:16Inhale. Feel the calmness around you.
  18. 2:33Exhale. Breathe out any remaining stress.
  19. 2:51Inhale. Let your breath be your anchor.
  20. 3:10Exhale. Trust in the present moment.
  21. 3:30Inhale. Feel the support of your chair or floor.
  22. 3:51Exhale. Let go of any worries.
  23. 4:13Inhale. Breathe in the comfort of this moment.
  24. 4:36Exhale. Feel your body settle into 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 Stress: 12-minute letting go meditation, in the hour before an exam, Self-compassion for anxiety: 12 minutes, in the late afternoon or 5-minute guided softening practice.