03:21

Slow Down: 3 Deep Breaths

by Charles Freligh

Rated
4.7
Type
guided
Activity
Meditation
Suitable for
Everyone
Plays
6.1k

Just take three deep breaths (breathing in for four seconds and out for seconds) and completely reset the momentum of your day. The day has developed a certain momentum, a speed of habit energy. Through the breath, move out of this accumulated energy and into something New: Just This Moment.

BreathingStressPresent MomentRelaxationDeep BreathingStress ReductionPresent Moment AwarenessBreathing AwarenessCalm Breathing

Transcript

Welcome.

If you like you can allow your eyes to gently close.

Allow your body to slow down and rest for a moment.

Let yourself settle into just being here.

Nowhere else to go,

Nothing else to do right now.

Just letting yourself be.

And now become aware of the fact that you are breathing.

Just feel into the breath and let it breathe through you.

Whatever it's like,

You might feel it in the nostrils,

In the throat and mouth,

In the rising and falling of your stomach.

Feel the breath happening through you.

And now let's take a few intentionally deep breaths.

And I'm going to count for you.

We'll breathe in through the nose for a count of four and breathe out through the mouth for a count of six.

And we'll do this three times.

So find your next inhale and let's begin.

Breathe in through the nose for one,

Two,

Three,

Four,

And out through the mouth for one,

Two,

Three,

Four,

Five,

Six.

In through the nose for one,

Two,

Three,

Four,

And out through the mouth for one,

Two,

Three,

Four,

Six.

One more time in for one,

Two,

Three,

Four,

And out for one,

Two,

Three,

Four,

Five,

Six.

Now just let your breath do whatever it wants to do.

You can try this at any time throughout the day.

Notice tension,

Maybe anxiety or stress or frustration and take three deep breaths in through the nose for four seconds and out through the mouth for six.

Then reopen to the present moment as if you were just waking up beginning your day brand new.

And now if your eyes were closed,

You can gently open them and extend this relaxed breathing into whatever you do next.

Meet your Teacher

Charles FrelighMinneapolis, MN, USA

4.7 (581)

Recent Reviews

joe

February 21, 2025

This is a great meditation. Thank you for sharing this with us. Namaste my new friend. Have a beautiful day.

Al

August 24, 2024

I appreciate this guided meditation delivers the desired result each time I listen to it. Thank you 🙏

Tonia

August 23, 2024

That was so beautiful and peaceful! What a lovely way to start my day! Thank you!😊

Frank

August 18, 2024

namaste

Jill

July 30, 2024

Very helpful for those stressful seasons in our lives when you need to take a moment and breathe before speaking or doing! Thank You

Anthony

April 27, 2024

Thank you!

Aashish

January 12, 2024

Loved the quick grounding breathwork :)

Leyla

December 10, 2023

This practice is so helpful specially during the work day, thank you Charles🤍

Henna

October 16, 2023

Short but effective. Love the absence of background music.

JayneAnn

September 13, 2023

Small but perfectly formed! 😀 💞🙏🏻

Rita🌈

November 22, 2022

Simple and effective.

Maria

November 19, 2022

🙏🏻🪷🙏🏻

Vincenza

October 19, 2022

Thankyou Charles, I really miss your live events and think of you often. Your style of practice is so comforting to me. I feel instantly soothed in your presence, almost as if everything is okay, and I feel I could share almost anything with you and feel free to do so without judgement. You’re a beautiful pure soul, Thankyou for this breathing meditation, I needed something simple when things just feel too much.

Alexandra

October 17, 2022

Thank you ☺️

Patty

September 29, 2022

This is equally perfect as a quick reset or to launch a longer meditation. Thank you

Silas

September 25, 2022

Love it, i have done breathing lije this befire but thus one was different and its a goid differenhave a heartfelt day !

Andrea

September 22, 2022

Thank you

Andrea

September 22, 2022

Helpful and supportive. Short practices like this can mean a lot with anxiety, when regulating my nervous system throughout the day. Thank you!

Dan

September 22, 2022

A simple and effective breathing technique to calm and reset. Thank you Charles. 🙏

Rosi

September 22, 2022

Thank you Charles for this powerful reminder! 🙏🧘🏼‍♀️

More from Charles Freligh

Related Meditations

Related Teachers

© 2026 Charles Freligh. All rights reserved. All copyright in this work remains with the original creator. No part of this material may be reproduced, distributed, or transmitted in any form or by any means, without the prior written permission of the copyright owner.

How can we help?

Sleep better
Reduce stress or anxiety
Meditation
Spirituality
Something else