Anxiety
Breathing and relaxation for anxious moments
Guided breathing and relaxation for moments when worries take up too much space. Explore body awareness and imagery at your own pace, alongside professional support when needed.
- What you practise
- Gentle breathing, body scans and guided imagery.
- Session length
- Sessions from 3 to 15 minutes
- How it is personalised
- AI selects and sequences prepared sessions using your mood, goals and feedback. It does not generate the session content.
Listen to the guided intro
Less Anxiety, More You
You don’t have to stop every thought. Start by slowing things down.
An email stays with you after you have closed it. A conversation replays on the way home. Sometimes you want something concrete to focus on while the thoughts keep coming.
This programme offers a guided pause through breath and body awareness. It does not explain every cause of anxiety or replace appropriate care.
What this feels like
You might recognise yourself in some of these: a tightness in your chest that arrives without warning. Thoughts that loop and loop without ever resolving. A sense that something is wrong, even when nothing is. Difficulty breathing fully. A tendency to catastrophise small setbacks. The exhausting performance of appearing fine while internally bracing for disaster.
These sensations can be difficult to make sense of. This page describes possible experiences without determining their cause for you.
What you practise
Sessions offer breathing, muscle relaxation and imagery with spoken guidance. You can follow a simple instruction without needing to empty your mind.
Notice your points of support, move your attention through the body or explore an image that feels comfortable. There is no required feeling at the end; you can stop if the exercise does not suit you.
This programme is for you if...
- Your chest tightens or your heart races without a clear cause.
- You overthink, catastrophise, or struggle to switch off at night.
- You've tried meditation but found the silence made things worse.
- You want practical tools you can use during a meeting, on the train, or before a difficult conversation.
- You're tired of being told to 'just relax' when your body won't cooperate.
Try it now
A pause to explore
This is an introductory exercise, not a therapeutic dose. Choose a safe place, never while driving or in water. Keep breathing comfortable and skip any hold or count that does not suit you. Stop if uncomfortable or dizzy and return to normal breathing.
- Choose a comfortable, supported position somewhere safe to pause.
- Notice contact with the seat or floor. Let your shoulders rest without needing to change how you feel.
- Breathe in gently for four counts if comfortable, or keep your natural rhythm.
- You can pause briefly, up to four counts, only if comfortable. You can also breathe straight out without holding.
- Breathe out gently for 4 counts if comfortable, without forcing the lungs empty. Return to normal breathing whenever you wish.
- Notice a colour around you, then decide whether to continue the pause or return to your activity.
Common questions
Start this programme
Guided sessions from 3 to 15 minutes, at a pace that fits your day.
New to sophrology? Read the complete guide
Soa is a complementary wellbeing practice. It doesn’t replace medical treatment or psychotherapy.