60-Second Guided Breathing Worksheet
This 60-second guided breathing tool is designed to help you quickly reset your mind and body. Use it
anytime you feel stressed, distracted, overwhelmed, or simply want a moment of calm. Follow the timed
cues below, stay present with the sensations of your breath, and let each cycle bring you back into
balance.
How to Use This Worksheet:
Find a comfortable position, relax your shoulders, and follow the timed breathing cues below.
0–10 seconds: Inhale slowly through your nose.
10–20 seconds: Hold your breath gently.
20–30 seconds: Exhale slowly through your mouth.
30–40 seconds: Inhale again at a steady pace.
40–50 seconds: Hold briefly and relax your jaw.
50–60 seconds: Exhale fully and release tension from your body.
Reflection:
How do you feel after one minute?
Additional Journaling Questions:
• What thoughts were present before you began the breathing exercise?
• Did anything shift in your body or mindset during the 60 seconds?
• What would you like to let go of right now?
• What is one supportive thought you want to carry with you after this exercise?