These are gentle, Jesus-centered practices designed to help you return to peace. They are not techniques to master, but invitations to be with Jesus. Morning, night, and in anxious moments.

Peace is not something you achieve. Peace is Someone you return to.

“He Himself is our peace.” Ephesians 2:14

Use these pages personally, or pass them to anyone who needs a simple, real way to find peace with Jesus.

From the very beginning of Scripture, breath is connected to life, presence, and peace.

In the opening pages of the Bible, we are told that God formed humanity from the dust of the ground. Then He breathed His own breath into us.

“Then the Lord God formed a man from the dust of the ground and breathed into his nostrils the breath of life, and the man became a living being.”
Genesis 2:7

Life did not begin with effort. It began with God’s breath.

Throughout Scripture, breath is a sign of God’s nearness and sustaining power.

“The Spirit of God has made me. The breath of the Almighty gives me life.”
Job 33:4

When we feel anxious, rushed, or overwhelmed, our breathing often becomes shallow and fast.

When we slow our breath, we are not doing something foreign or mystical. We are returning to the way God designed our bodies to receive life.

In the New Testament, Jesus continues this sacred connection between breath and peace.

After the resurrection, when the disciples were afraid and hiding, Jesus came near.

“He breathed on them and said, ‘Receive the Holy Spirit.’”
John 20:22

Jesus did not begin with instructions. He began with His presence and His breath.

When we breathe slowly and intentionally with Jesus, we are not trying to earn peace. We are remembering that His life already fills us. Even the word spirit in Scripture is deeply connected to breath. In both Hebrew and Greek, the words for spirit also mean wind or breath.

Every slow breath can become a quiet prayer.

Every exhale can become a release.

This is why breathing with Jesus is so powerful. It connects our bodies, our minds, and our faith.

God’s breath still gives life.

Jesus is still near.

God designed our bodies with incredible wisdom.

Breath is one of the fastest ways God brings peace to both body and mind. Slow, deep breathing increases oxygen in the body, gently lowers heart rate, and tells the nervous system that it is safe. When we breathe slowly and intentionally, our bodies naturally begin to calm.

When we breathe with Jesus, even whispering His name, we are reminded that His peace is already present within us.

Simple posture can help too. If you are able, sitting with both feet on the floor can help your body feel grounded and supported. Placing a hand on your heart can stimulate the vagus nerve, which helps calm the nervous system and create a sense of safety.

But there is no perfect posture. You can practice these breaths sitting, standing, lying down, or on the move.

Jesus meets you exactly where you are. God made our bodies wonderfully. Even simple breath can help us receive His peace.

To begin the day anchored, not rushed

Sit with both feet on the ground. Hands open on your lap or place one hand on your heart. Take one slow breath in and out.

“Good morning, Jesus. I welcome You into this day.”

Set a gentle rhythm. No forcing.

• Inhale (4 seconds): “Je”
• Exhale (6 seconds): “sus”

After a few breaths, shift to:

• Inhale: “Your peace”
• Exhale: “lives in me”

If your mind wanders, that is okay. Simply return to the next breath.

“You will keep in perfect peace those whose minds are stayed on You.” Isaiah 26:3

“Jesus, I do not have to carry today alone. Walk with me. Amen.”

To release the day and quiet your nervous system

This practice is meant to be done in bed, with lights low.

Place one hand on your chest and one on your belly.

• Inhale through your nose for 5 seconds
• Exhale through your mouth for 7 seconds

Repeat this 3 times.

Note. The numbers refer to seconds, not breath counts. If you lose count, simply breathe slowly and gently.

“Jesus, I give You what went well today. And what did not.”

(Pause)

“I release every conversation. Every worry. Every unfinished thought.”

Breathe naturally.

• Inhale: “Abide in Me”
• Exhale: “I abide in You”

If anxiety rises, do not fix it. Let it rest in Jesus’ presence.

“Into Your hands I place my body. My mind. And my sleep. Jesus, keep watch while I rest. Amen.”

Psalm 4:8

Your emergency anchor. Anywhere. Anytime.

• Inhale through your nose for 4 seconds
• Exhale through your mouth for 8 seconds

Repeat 3 times.

(spoken or whispered)

“I am here. Jesus is with me. I am not in danger.”

• Inhale: “Jesus”
• Exhale: “I trust You”

That is it. No analysis. No theology. Just presence.

Jesus does not wait for calm. He meets you in the middle of the moment.

Return to Him as often as you need.

He is near. Even now.