Try for freeTry for free
MeditationRemember to Exhale

Remember to Exhale

Your breath is a self-care tool that’s always with you. Join Elisha for a special breathwork meditation, focused on deep belly breaths to calm your nerves.

Try 14 days free

Better mental health starts with Headspace. Unrivaled expertise to make life feel a little easier, using guided meditations, mindfulness tips, focus tools, sleep support, and dedicated programs.

Try 14 days free
Better mental health starts with Headspace

Hi, there. Alicia here. Have you ever noticed that in the midst of stressful situations, you sometimes unknowingly hold your breath? I know I do. Dealing with stress involves a fight or flight response. Ideally, when the source of stress has dissipated, our bodies can find equilibrium again. But sometimes, in our busy days of Zoom calls, taking care of family, social commitments and relationships, we continue to brace ourselves for something stressful, which can often manifest as tension or worry. Breath work has been shown to reduce our body's stress levels, protecting us from developing further health symptoms. So today, let us explore deep abdominal breathing, reminding our bodies to exhale, helping us find a state of calm and relaxation. When we are in a state of calm, we are more capable of facing our daily tasks with a clear mind. So let's play around with finding that sweet spot here today, whatever that may mean for you. Go ahead and find yourself a comfortable position, either sitting or lying down. Take note of your shoulders and neck here. If it feels good to you, gently roll your shoulders up, back, and down a few times as you breathe in and out at your own pace. When you're ready, come to stillness once again. Place a hand on your belly if you can. And if you would like to, close your eyes. On an inhale, feel your belly gently move against your hand, and on the exhale, feel your hand lower as your belly releases. Inhale, feel the belly expand, and exhale, feel the belly lower. Continue to breathe like this for a bit at your own pace. If you notice your mind drifting, that's okay. Gently guide yourself back to the breath by focusing on the inhale and exhale, letting the feeling of your belly moving anchor you. I'll give you some time. If your mind has wandered a little here, bring it back in your own time and keep breathing. You're doing beautifully. When you are ready, you can let go of the belly breath and return to regular breathing. Notice if anything has shifted in your body or mind since beginning this practice. Keep breathing naturally, letting your hands lower from their position and relax beside you. Take a few more moments just to be in your breath, to savor this moment of calm and safety. Let's close with an affirmation. Repeat after me either out loud or in your head. "My breath is always here to anchor me in the present." "My breath is always here to anchor me in the present." When you are ready, gently open your eyes and let the space around you come back into focus. Thank yourself for making time to breathe intentionally today, letting your body find some ease with the exhale. Please know that you can come back to this practice anytime. Your breath is always here for you. Wherever you go, whatever you do, breath is your...


Duration9 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.

    More about Andy
  • 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.

    More about Eve
  • 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.

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

    More about Kessonga
  • 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.

    More about Rosie
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.

Try 14 days free
Look After Your Mind

Look after your mind

Proven guided meditations and programs to help you stress less, sleep more soundly, and better navigate life’s challenges

Science Backed


Studies show that using Headspace for 30 days can reduce stress, increase resilience, and improve overall well-being

Explore Content

Explore 1000+ 
expert-led exercises

Access our library of meditations, breathing exercises, and guidance videos for stress, sleep, focus, everyday anxiety , parenting, and more.

Member reviews

Hear from some of our members

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.




More to explore

Beginning Meditation


Reframe Stress and Relax


New and Popular


Becoming a Mindful Parent

    • Terms & conditions
    • Privacy policy
    • Consumer Health Data
    • Your privacy choices
      Privacy Choices Icon
    • CA Privacy Notice
  • © 2024 Headspace Inc.
  • Terms & conditions
  • Privacy policy
  • Consumer Health Data
  • Your privacy choices
    Privacy Choices Icon
  • CA Privacy Notice