Over the past few years—especially as I've walked my own journey of slowing down and learning to be more than do—one of the practices that has quietly impacted me is the breath prayer. 😌
I didn't grow up with this language. But somewhere between experiencing physical and emotional exhaustion and seeking a deeper spiritual connection, I began exploring practices that could gently anchor me—body, mind, and spirit—throughout my day. A way to slow down, regulate my system, and reconnect to God in a way that felt personal and embodied.
Breath prayers have become one of those sacred tools.
What is a breath prayer?
A breath prayer is exactly what it sounds like: a prayer that rides on the rhythm of your breath. Short, simple, and soul-soothing. You inhale a word or phrase, and exhale another. It's like giving your mind a place to rest and your nervous system a place to settle.
Here's one I've been using a lot lately:
Inhale: "In Your Presence…" Exhale: "…I find rest."
This simple pairing calms the rush of thoughts and returns me to Presence—to God, to myself, to this moment right here.
Breath prayers aren't new, either. Christians have been praying short, repeated prayers like this for centuries, and Episcopal priest Ron DelBene wrote a lovely little book about them called The Breath of Life.
Breath prayers you can try today
You can use scripture, a favorite line from a hymn or poem, or even a gentle truth you need in your body. I encourage the women in my community to create their own! Something that feels deeply aligned and nourishing to your soul:
💛 Inhale: "I breathe in love" / Exhale: "I breathe out fear"
💛 Inhale: "Holy Spirit" / Exhale: "Have mercy on me"
💛 Inhale: "Heavenly Father" / Exhale: "I trust You with my ___" (life, health, kids, work, illness, finances)
💛 Inhale: "Be still…" / Exhale: "…and know that I am God" (Psalm 46:10)
There's no formula. It's not about getting anything right. It's about returning to this present moment. If you can slow down your breath, inhaling through your nose and drawing the air down into your belly, even better.
How do breath prayers help with anxiety?
We hurry. We brace without knowing it and hold tension. We stay in our heads. And without even realizing it, our breath becomes shallow, tight, almost an afterthought.
But when we slow down… and begin to breathe with intention, something shifts. Our bodies begin to soften. Our nervous system settles. Our thoughts slow down enough for us to actually listen. And in that space, prayer starts to feel different. ✨
It becomes more like simply being with God.
(Researchers are finding this too. A 2023 Stanford study found that just five minutes a day of slow breathing with long exhales improved people's mood.)
Related: How slowing down calms your nervous system
Breathwork as a form of prayer
Over the last several months, I've been hosting a handful of small, Christ-centered breathwork gatherings here in Denver.
Nothing elaborate. Just a group of women, a lovely, quiet space, and a shared desire to slow down and be present with God. These gatherings have impacted me just as much as anyone who has attended. 🥹
What I keep seeing, again and again, is how disconnected so many of us have become from our own breath, not to mention our bodies.
I've come to think of breathwork as a form of prayer. A way of opening. A way of releasing. A way of remembering that we don't have to strive or perform to access God's presence. We just have to become aware of it.
Sometimes that looks like a simple breath prayer. Other times, it's just quiet breathing and noticing what's happening in your body, without needing to fix or change anything.
When can you pray a breath prayer?
A few ways you can begin practicing today:
- Pause between meetings or errands and whisper a breath prayer.
- Use one during a walk, or while you're waiting at a red light.
- Start or end your day with one.
This practice won't change everything overnight. But over time, it rewires something inside of us. We become less reactive. More grounded. More attuned to the holy invitations woven into ordinary life.
Related: The quiet signs you're living in a rush
A few questions women ask me about breath prayers
Are breath prayers biblical? The phrase isn't in the Bible, but many breath prayers come straight from scripture, like "Be still, and know that I am God" from Psalm 46:10. And Christians have prayed short, repeated prayers like this since the early church.
How long should a breath prayer be? Short enough to fit in one easy breath, usually just a few words in and a few words out. If you run out of breath, cut a word. The simpler, the better.
Is a breath prayer the same as meditation? Not quite. A breath prayer uses your breath to turn your attention toward God. It's less about clearing your mind and more about simply being with Him.
Can a breath prayer help me fall asleep? It can. Let your exhale be a little longer than your inhale, and pray something gentle like "In Your presence… I find rest." It gives anxious thoughts one quiet place to land.
A simple gift you can give yourself
Take a few moments today to notice your breath. Slow it down. Let your exhale be a little longer than your inhale.
You might be surprised how quickly your body responds. This is a simple gift you can give yourself. 💗
I pray this blesses you as much as it's been blessing me.
If you're local to Denver, I'd love for you to join us in person. Come breathe with us at the next Sacred Pause gathering
And if you're longing for a slower, more unhurried life, my book Women Who Rest was written as a companion for exactly that. Find your copy here
With BIG love, Julie
