Breathing For Stress Relief (Meditation Script)

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Document format: PDF, Word
Word count: 550
Approx. read time: 7 Min

Download breathing meditation script (PDF, Word) for and stress and anxiety relief. This script was created by a professional meditation coach (not generated by AI) who will guide you through a simple breathing exercise exercise aimed at reducing your stress level.

You can use this script to create guided meditation audio / video for commercial use. Please choose the "Professional / Business" pricing option from the menu.

The recorded guided meditations typically work even better when accompanied by some relaxing meditation music.

Breathing exercises can help you with stress relief by activating the your body's relaxation response, a physiological state of deep rest that counters the stress response.

When you engage in deep, controlled breathing, it signals the brain to calm down and relax.

This process reduces the production of stress hormones like cortisol and adrenaline and stimulates the parasympathetic nervous system, which is responsible for rest and digestion.

This shift leads to a decrease in heart rate, blood pressure, and muscle tension, promoting a state of calmness.

Additionally, focused breathing helps you to center your attention and divert it from stress-inducing thoughts.

Here's a snippet from this breathing meditation script for stress relief:

Breathing For Stress Relief (Meditation Script)

Welcome to this helpful stress relief meditation focusing on the power of the breath.

Deep breathing is one of the best tools to use when you are stressed available to you at any time.

First, start by getting into a very comfortable position with loose clothing around the waist to allow for ample breathing…

Place one hand on your chest and the other hand on your stomach …

Begin to breathe in through your nose feeling your belly rise with your hand on top of it…

Your chest should move only the slightest amount …

Exhale through the mouth pushing out as much air as you can emptying your lungs of all the carbon dioxide…

Belly breathing stimulates the vagus nerve, which activates your relaxation response… reducing the speed of your heart rate as well as lowering blood pressure, causing stress to dissipate.

Breathing again, the hand on your stomach should move up and down quite a bit… while the hand on your chest only moves very little...

Inhale through the nose expanding your belly...

Exhale through the mouth letting out a gentle sigh of relief…

Now, begin to count slowly along with your breath until you reach 5 beautiful and passionate breaths…

1… breathe in, express… and let the breath go…

2… breathe in, fill with air… and let the breath fall away…

3… inhale as fully as you can… then let the air escape…

4… breathing in… and breathing out...

Read more about the purpose and benefits of guided meditation.

Included files

Personal use

  • 1. Breathing For Stress Relief (Meditation Script) (PDF 85.74 KB)

Professional / Business use

  • 1. Breathing For Stress Relief (Meditation Script) PDF (PDF 85.74 KB)
  • 2. Breathing For Stress Relief (Meditation Script) MS Word (WORD 33.33 KB)

How you can use downloaded content

All downloads come with lifetime, royalty free license.

With the "Personal use" option you can use it for your own personal enjoyment (to listen or read at home, in your car, while working, travelling, exercising, and so on).

With the "Professional use" option you can use it to support your business or use it commercially (to promote your service or product, to enhanse your services, or to create derivative products). For example, when you purchase a meditation script or audio you can use it to record your own guided meditations or to make videos for a monetized YouTube channel.

You are not allowed to re-sell / distribute downloaded content or to claim the authorship. Learn more about limitations


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