05:51

15 Breaths To Manage Stress And Anxiety

by Paulina Munroe

Rated

4.6

Type

Activity

Meditation

Suitable for

Everyone

Plays

281

You'll feel instant calm and ease by regulating your body and soothing your nervous system. A great practice for beginners, as it gives focus to the mind, and can be done anyplace, anytime. Simply count your inhales and exhales for 5 breathes, take 5 breathes inhaling and exhaling for a count of 5, and finally, add in a pause between inhale and exhale for 5 breaths. Enjoy the serenity you've created in just 15 simple breaths.

Stress Anxiety Breathing Calm Ease Regulation Nervous System Focus Grounding Awareness Serenity Box Breathing Breath Counting Short Pause Body Awareness Beginner

Transcript

Hello and welcome.

Today I'll be guiding you through a short practice to ground yourself,

Get back into your body and soothe your mind in the process.

This is called box breathing.

We will be taking five breaths and naming them.

Then we will be taking five inhales and exhales for a count of five.

And finally we will take five more breaths in for five,

Pausing at the top for five and then exhaling for five.

You can start this practice either laying down or sitting up with your spine upright.

Taking a moment to get comfortable here,

Maybe bringing some awareness into your body.

And when you're ready we'll take an inhale together naming it inhale one.

Exhale one.

Inhale two.

Exhale two.

Inhale three.

Exhale three.

Inhale four.

Exhale four.

And inhale five.

Exhale five.

Staying here and counting your inhales or else we will inhale two,

Three,

Four,

Five.

Exhale two,

Three,

Four,

Five.

Inhale two,

Three,

Four,

Five.

Exhale two,

Three,

Four,

Five.

Inhale two,

Three,

Four,

Five.

Exhale two,

Three,

Four,

Five.

Inhale two,

Three,

Four,

Five.

Exhale two,

Three,

Four,

Five.

Inhale two,

Three,

Four,

Five.

Exhale two,

Three,

Four,

Five.

Staying here or adding a pause we'll inhale two,

Three,

Four,

Five.

Pause two,

Three,

Four,

Five.

Exhale two,

Three,

Four,

Five.

Inhale two,

Three,

Four,

Five.

Hold two,

Three,

Four,

Five.

Exhale two,

Three,

Four,

Five.

Inhale two,

Three,

Four,

Five.

Hold two,

Three,

Four,

Five.

Exhale two,

Three,

Four,

Five.

Inhale two,

Three,

Four,

Five.

Hold two,

Three,

Four,

Five.

Exhale two,

Three,

Four,

Five.

Inhale two,

Three,

Four,

Five.

Hold two,

Three,

Four,

Five.

Exhale two,

Three,

Four,

Five.

Now letting your breath go,

Letting it breathe any way it likes and just noticing the difference this short practice had on your body and your mind.

You can come back to this practice at any time during your day.

Thank you for joining along.

Meet your Teacher

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© 2026 Paulina Munroe. 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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