15-minute guided breathwork for stress and overthinking

Feeling stressed, overwhelmed, or anxious? This guided breathwork session is designed to regulate your nervous system, slow your breathing, and help your body shift out of stress mode. In this guided breathwork practice, we’ll focus on the exhale, which is the part of the breath that helps us soften, release, and slow down. You’ll be guided through slow breathing, extended exhales, gentle breath holds, humming, and a short meditation to help you feel calmer, more grounded, and connected to yourself. When we’re stressed, we can unconsciously start breathing too quickly or too much. This can contribute to feelings of tension, dizziness, and anxiety. By slowing the breath and gently extending the exhale, we can create a powerful signal of safety for the body and support the shift toward the parasympathetic “rest and digest” state. ➤ WHY FOCUS ON THE EXHALE? The inhale energizes. The exhale softens. In this breathwork practice, we’ll gradually lengthen your exhale to encourage slower, calmer breathing and help regulate your nervous system. You’ll move through several rounds of guided breathing, including 4-6 breathing and longer-exhale breathing, followed by gentle breath holds, humming, and a calming meditation. ➤ GO DEEPER ON PATREON If this helped you feel calmer, come join me on Patreon for extended breathwork sessions, early access to new videos, and monthly live practices you won't find anywhere else:   / annasophiechristensen   🔔 Subscribe for weekly breathwork practices