Spiral breath
Spiral Breath
A gentle practice to help the body soften, unwind tension, and bring awareness to where anxiety may be hiding.
The Significance of Spirals in Nature
Spirals appear in shells, galaxies, ferns, storms, and even the structure of our DNA. They represent:
Growth and unfolding — the way life expands naturally and gradually.
Cycles and return — the gentle looping back to ourselves.
Energy flow — movement that doesn’t force, but curves and adapts.
By imagining the breath as a spiral, we align with a pattern the body already understands. Instead of pushing, we follow the same soft geometry nature uses to unwind, open, and evolve.
How to Practice
Find a comfortable seat — supported in a way that feels safe for you. Start by simply noticing your breath. Begin to lengthen your inhales, and match that length in your exhales.
When you feel ready, move through the following steps:
Inhale long and slow, allowing the breath to travel down your spine, following the spinal cord, and filling your belly.
Exhale slowly, imagining the breath spiraling — all around the inner pelvis, belly, diaphragm, chest and throat, exiting gently out your mouth or your nose.
If “reachable” place a hand on the area where you sensed the breath catch or feel stuck.
Allow the spiral to linger here with a short hold of the breath.
Whisper inward: "I’m listening."
Repeat this breath pattern until you feel complete.
Why It Works
Mobilizes the rib cage, a place where structural tension often triggers anxiety loops.
Signals safety to the vagus nerve and supports nervous system regulation.
Enhances interoception, helping you hear your body’s subtle messages.
Gently softens old somatic patterns without force.
If this practice helps you notice places where your breath lingers, tightens, or softens — that’s the beginning of a conversation with your inner world.
Listening Within, a deeper guided offering, will be opening soon.
If you feel drawn to explore this work more fully — to understand what your body has been trying to say and how to support it — you’re invited to comment below or reach out to express your interest. Your curiosity helps shape what comes next.
