01:29

Anchor Breath: 30 Seconds To Reduce Anxiety And Re-Centre

by Julie Tenner

Rated
4.5
Type
guided
Activity
Meditation
Suitable for
Beginners
Plays
13

This short, guided breath practice is your go-to reset when life feels overwhelming. In just 30 seconds, you'll slow down, regulate your nervous system, and reconnect to your inner steadiness. Perfect for anxious moments, busy days, or anytime you need to come home to yourself. Let your breath be the anchor: simple, soothing, and always available.

BreathingAnxietyRelaxationMindfulnessStress ReliefBreath AwarenessAnchor BreathingHeart FocusPelvic FocusShoulder Relaxation

Transcript

Wherever you are and whatever is happening outside of you,

Allow yourself permission to take five seconds to come back into yourself.

Let your eyes close.

Find your breath.

Inhale.

Where is it?

If it's leaning outside of your body or feels high up,

We're just going to stick an anchor on it wherever it is.

And on your exhale,

We're going to let it move towards your heart.

Pulling that anchor towards your heart.

Inhale.

Where is your breath?

Pin or stick an anchor on it.

Exhale.

Drop it down through your body towards your pelvis.

Inhale.

One more.

Inhale.

Pin the anchor.

Exhale.

Drop it down.

Let your shoulders drop with it.

One more.

Inhale.

Pin the anchor.

Wherever your breath is.

Exhale.

Pull that breath down with the anchor.

If you need longer,

Do it for longer.

Otherwise,

Acknowledge you've given yourself this peace of relaxation and allow yourself to move from this space.

Meet your Teacher

Julie TennerVictoria, Australia

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© 2026 Julie Tenner. 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.

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