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Irritability, rage, frustration — they can burn us up inside. When the mind holds tight, the body can take on additional tension. You can’t prevent feelings from arising, but this exercise guides you toward releasing them more efficiently, fostering peace of mind.

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Better mental health starts with Headspace

So just take a moment to get as comfortable as you can. Eyes open, soft focus. Even if the mind feels very busy, even if the body feels very tense. Just starting with a big, deep breath, breathing in through the nose and out through the mouth. And as you breathe out, closing the eyes and just letting go of that idea or tension in the body. Allowing the breath to return to its natural rhythm, as you just feel the weight of the body pressing down. Now, even if the mind is very busy, even if it won't let go of that one thing, whatever that thing is just allow the mind to do its own thing don't need to control it or direct it in any way at all. Just allow the mind to think. Just for a moment, focusing the attention on the body, noticing any obvious areas of tension, discomfort. And just beginning to notice the breath. And in particular, the out breath. You can place your hand on the stomach if you can't feel that movement. Don't worry too much about the in breath. Just noticing when the out breath begins and just following it all the way to the end. Sometimes it may stop and start a little bit along the way, it's fine. Not forcing it, just watching the exhalation. And with each out breath, the body and the mind, just beginning to let go of any frustration. And in your own time, you can just gently open your eyes again....


Duration3-10 min

About your teachers

  • A former Buddhist monk, Andy has guided people in meditation and mindfulness for 20 years. In his mission to make these practices accessible to all, he co-created the Headspace app in 2010.

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  • Eve is a mindfulness teacher, overseeing Headspace’s meditation curriculum. She is passionate about sharing meditation to help others feel less stressed and experience more compassion in their lives.

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  • As a meditation teacher, Dora encourages others to live, breathe, and be with the fullness of their experiences. She loves meditation’s power to create community and bring clarity to people’s minds.

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  • Kessonga has been an acupuncturists, therapist, and meditation teacher, working to bring mindfulness to the diverse populations of the world.

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  • Rosie Acosta has studied yoga and mindfulness for more than 20 years and taught for over a decade. Rosie’s mission is to help others overcome adversity and experience radical love.

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Your lifelong guide to better mental health

Your lifelong guide to better mental health

Stress, sleep, and all the challenging emotions — care for your mind with the everyday mental health app that's shown to make a difference.

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Your app brings so much peace and tolerance to our home.




Changing my thoughts has allowed me to change my life.




The stress and loneliness courses … taught me how to comfort myself.




Headspace provides me with … a connection to myself, and a disconnection from negative thoughts, feelings, and sensations.




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