Free Relaxation Script for Breathing Awareness

 This breathing awareness relaxation script can help you focus on each step of a breath while you take calm, deep breaths.

Let us get this party started. Breathe in this way throughout the duration of this breathing awareness exercise:

Inhale four times, hold for three, then exhale five times.

Here's how it works:

Inhale...2....3....4....5... hold...2...3....exhale...2....3....4....5...

Inhale...2....3....4....5... hold...2...3....exhale...2....3....4....5...

Inhale...2....3....4....5... hold...2...3....exhale...2....3....4....5...

Inhale...2....3....4....5... hold...2...3....exhale...2....3....4....5...

Breathe slowly and steadily.

Breathing Awareness Relaxation Script (FREE)

I'll focus your breathing awareness to various stages of the breath while you are breathing gently. Concentrate entirely on each of the stages I've mentioned.

First, pay attention to how your air enters your nostrils. Observe how the breath feels on your nostrils each time you take a breath in.

Feel the breath as it travels down your throat and through your nasal passages.

What happens next to the air? Feel the breath flowing down your windpipe each time you take a deep breath.

Feel as though your breath is being sucked out of your lungs.....

Feel as though your air is being taken away from you....

Make a mental note of where air enters your lungs. Allow the calmness you're experiencing to be heightened by your breathing awareness.

With each inhale, allow the oxygen to expand your lungs.

Feel your lungs expand... and relax.... expand.... and relax.....

Now pay attention to your breathing's exhale phase. Keep an eye on the air as it exits your lungs and ascends. Concentrate your attention on each breath at that precise moment.

Now concentrate on the breath passing through your mouth as it rises and falls. Feel your breath pass through your throat, mouth, and lips.

Now pay attention to each individual breath. Take note of how the breaths flow in and out like waves.

Fist in, then a pause.... and out, then a pause.... Take note of the gaps between breaths.

Now, as you relax, count your breaths as they flow smoothly. Count to ten.

(pause)

Once you've completed counting your breaths, take note of how peaceful and relaxed you feel. Take note of how regular your breathing has become, as well as how quiet your breathing has become.

You can revive your body and return to the present when you are ready to resume your day. I'm going to count to five now. You can get more aware with each number, reaching complete alertness when I reach 5.

1... 2... 3... 4... 5