5-Minute Guided Breathwork for Calm & Grounding

Find a Comfortable Seat

Sit in a comfortable position, either cross-legged on the floor or with your feet flat on the ground. Rest your hands on your thighs, palms facing up or down. Gently close your eyes or soften your gaze. Allow your body to settle into this moment.

Minute 1: Arrive & Connect

Take a deep breath in through your nose… and exhale slowly through your mouth. Again, inhale deeply… exhale completely. Let go of any tension in your shoulders, jaw, and forehead. Allow your body to relax as you arrive in the present moment.

Minute 2: Equal Breathing

Inhale through your nose for 4 counts… Exhale through your nose for 4 counts… Maintain this steady rhythm, allowing each breath to be smooth and even. If it feels comfortable, you can extend the count to 5 or 6, keeping both inhale and exhale equal in length.

Minute 3: Box Breathing

Inhale through your nose for 4 counts… Hold for 4 counts… Exhale through your nose for 4 counts… Hold for 4 counts… Continue this cycle, imagining a square shape with each breath, grounding yourself with every inhale and exhale.

Minute 4: Affirmation Breath

With each inhale, silently say: I breathe in peace. With each exhale, silently say: I release stress. Repeat this, letting the words sink in as your breath moves naturally.

Minute 5: Closing & Gratitude

Take one final deep breath in… hold… and sigh it out. Bring awareness back to your body, gently wiggle your fingers and toes. When you're ready, slowly open your eyes.

Take a moment to notice how you feel. You are calm, grounded, and present.