Mindful Breathing for Stress Relief

Breathing exercises are a simple and effective way to reduce stress and improve your overall sense of well-being. This short, guided practice can help you reset and reconnect with your breath—anytime you need a moment of calm.

Begin Your Practice

To get started, find a quiet space where you feel comfortable.

Sit upright in a chair or lie flat on the floor. Allow your body to settle into a position that feels supported and at ease.

Place one hand on your stomach and the other on your chest.

Gently close your eyes and bring your attention to your breath. Notice the movement of your hands as you inhale and exhale. Which hand moves more with each breath?

Deepen Your Breath

Now, begin to take a slow, deep breath in through your nose.

Exhale fully through your mouth, guiding your lower hand inward as your stomach contracts.

• Relax your shoulders.

• Loosen your jaw.

Breathe in.
Breathe out.

Breathe in again.
And breathe out.

Continue this rhythm—deep inhales and full exhales—bringing your focus gently back to the sensation of your breath whenever your mind wanders.

Feel the Movement

As you breathe, focus on moving your stomach hand outward with each inhale.

As you exhale, feel your hand move inward, emptying your lungs fully.

Notice your lower back pressing gently into the chair or floor beneath you.

Let your breath move slowly, naturally, and fully.

With each exhale, release all the air from the bottom of your lungs.

Allow your hands to soften and rest naturally against your body.

Close Your Practice

When you're ready, slowly open your eyes.

Take one final deep breath in...
And a full breath out.

Notice how you feel. Is your body more relaxed? Has your mind quieted?

Take a moment to thank yourself for setting aside time today for self-care and restoration.

Try this practice any time you feel overwhelmed, tense, or need to reset. A few minutes of mindful breathing can make a meaningful difference in your day.