Calming Your Racing Mind 10 Minute Breathwork for Instant Focus

Welcome to calming anxiety. If you've got that familiar feeling of a racing mind, a sense of overwhelm or simply feel stuck in your thoughts, you're in the perfect place. Let's dedicate the next 10 minutes to a simple, powerful breath practice that shifts you out of your head and into your body for somatic relief. This is your quick path to instant focus. Find your quiet place now where you won't be disturbed. You can lie or sit which is best for this 10 minute breath work session. Gently close your eyes or soften your gaze.

Take a deep, audible sigh letting go of the morning's tensions. Feel your feet on the floor.

We are here right now to calm your racing mind. Take another mindful breath in and then as you breathe out, allow yourself this moment to relax and unwind. We're going to use the most effective breath pattern for anxiety, a slow, deliberate exhale. I'll guide you through the cycle where you inhale for four, hold for four and exhale slowly for six. The long, out breath signals your nervous system reset. And if you want, imagine the numbers in your thoughts as I count. So ready? A deep breath in, two, three, four. Hold the air, two, three, four. Now exhale slowly through the mouth, two, three, four, five, six. Just relax now and then we'll do this over and over for a while following my count the whole way. Ready?

Inhale, two, three, four, hold, two, three, four, exhale, two, three, four, five, six.

Inhale, two, three, four, hold, two, three, four, exhale, two, three, four, five, six.

Inhale, two, three, four, hold, two, three, four, exhale, two, three, four, five, six.

Inhale, two, three, four, hold, two, three, four, exhale, two, three, four, five, six.

Inhale, two, three, four, hold, two, three, four, exhale, two, three, four, five, six.

Inhale, two, three, four, hold, two, three, four, exhale, two, three, four, five, six.

Inhale, two, three, four, hold, two, three, four, exhale, two, three, four, five, six.

Inhale, two, three, four, hold, two, three, four, exhale, two, three, four, five, six.

Inhale, two, three, four, hold, two, three, four, exhale, two, three, four, five, six.

Inhale, two, three, four, hold, two, three, four, exhale, two, three, four, five, six.

And then let your breath just settle back to its own natural rhythm. Just feel this moment within your thoughts. Notice the stillness that you created. If any thought tried to rush back in, the worries that do lists, simply label them thinking and gently return your attention to the feeling of your chest, the rise and form of each and every breath.

This gentle shift is a powerful anxiety coping skill. You are creating space between you and the thought. Let's repeat that cycle once more. Be mindful of the feelings.

Imagine the numbers in your own mind so that in future, wherever you are, whenever you need, you can create a moment of calm within the sanctuary of your soul.

Inhale, two, three, four, hold, two, three, four, exhale, two, three, four, five, six.

Inhale, two, three, four, hold, two, three, four, exhale, two, three, four, five, six.

Inhale, two, three, four, hold, two, three, four, exhale, two, three, four, five, six.

Inhale, two, three, four, hold, two, three, four, exhale, two, three, four, five, six.

And once more, just let your breathing find its own natural balance. With your mind calmer and your body grounded, take a moment to set a clear intention for the next part of your day. What do you want to focus on? Let the stillness fuel your instant focus and clarity.

Feel the somatic relief of your body, finally, relaxing.

Take one final deep breath in now, absorbing this sense of calm on the out breath.

Gently open your eyes. You've completed your ten minute reset. Use this simple, beautiful breathwork, anxiety, whenever you need to find peace in the chaos of the world around you. Thank you for choosing calming anxiety today.

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Be kind.