🌿 Five-Minute Breathing Reset

Ease your body. Clear your mind. Return to calm.

“Your breath is your anchor. Let it guide you inward.”

🌬️ Instructions

Duration: 5 minutes Setting: Seated or lying down comfortably, eyes closed or gently softened

🕐 Minute 1 – Settle & Notice

• Begin by closing your eyes and letting your shoulders drop

• Inhale slowly through your nose for a count of 4

• Hold your breath for 2 counts

• Exhale gently through your mouth for 6 counts

• Repeat for five cycles, letting each breath soften your body

🕑 Minute 2 – Deepening the Breath

• Inhale deeply into your belly for 5 counts

• Hold for 5

• Exhale fully for 7

• Focus on the movement of air — feel your ribs expand and soften

• Repeat for four rounds

🕒 Minute 3 – Body Scan with Breath

• As you breathe in, bring gentle awareness to your head, jaw, and neck

• As you exhale, release any tightness

• With each breath, move your attention down — shoulders, chest, abdomen, legs

• Let the breath massage your awareness through your body

🕓 Minute 4 – Calming Rhythm

• Find a natural rhythm that feels nourishing

• Let the inhale feel like “space,” and the exhale feel like “release”

• You can even add a quiet mental phrase:

  • Inhale: “I am calm”

  • Exhale: “I am safe”

• Continue this flow for one minute

🕔 Minute 5 – Slow Return

• Begin to deepen your breath slightly

• Wiggle your fingers and toes gently

• Let your eyes flutter open slowly

• Take one final breath in — deep and satisfying — and exhale with a soft sigh