Positive Affirmation Breathing Worksheet

Positive Affirmation Breathing Worksheet

This worksheet combines two small, powerful habits: simple breathwork and short, positive affirmations. Use it as a quick daily ritualtwo to five minutesor as a longer grounding practice when you need to center yourself. Below you'll find instructions, easy breathing patterns, example affirmations, a printable worksheet area to fill in, and a short weekly plan.

How to use this worksheet

  1. Sit comfortably or stand with your feet flat. Relax your shoulders and soften your face.
  2. Choose a breathing pattern from the options below and a short affirmation that resonates with you.
  3. Follow the breathing steps while silently or quietly speaking the affirmation on each inhale or exhale (see variations below).
  4. After one to three minutes, pause and notice how you feel. Write a short note in the reflection area.

Simple breathing patterns

Box breathing (great for calm)

Inhale 4 Hold 4 Exhale 4 Hold 4. Repeat 46 rounds.

4-7-8 breath (relaxation)

Inhale 4 Hold 7 Exhale 8. Repeat 4 rounds. Use gently; slow and steady.

Diaphragmatic breathing (grounding)

Inhale slowly so your belly expands for 35 counts, exhale for 35 counts. Keep it relaxed.

How to pair affirmations with breath

You can say your short affirmation on the inhale, the exhale, or split it between both. Keep it brief so it matches the breath rhythm. Examples:

  • Inhale: "I am" Exhale: "calm and capable."
  • On the exhale: "I release fear."
  • On the inhale: "I welcome peace."

Pick what feels smooth with the breathing pattern. If your breath is slow, keep the affirmation very short.

Example affirmations (pick 13)

  • "I am safe in this moment."
  • "I have what I need to handle this."
  • "I breathe in calm, I breathe out tension."
  • "I am enough right now."
  • "I trust myself to take the next step."
  • "I release what no longer serves me."
  • "I am open to new possibilities."

Worksheet fill this in (print or copy into your journal)

__________________________________________
__________________________________________
__________________________________________
__________________________________________
Before: __________________________________
After: ___________________________________

Daily micro-practice plan (25 minutes)

Morning

2 minutes: Box breath + confidence affirmation to set your tone.

Midday

13 minutes: Diaphragmatic breathing + grounding phrase to re-center.

Evening

35 minutes: 4-7-8 + letting-go affirmation before bed.

When stressed

1 minute: 3 slow belly breaths + "I am safe." Repeat till calmer.

Tips for success

  • Keep your affirmation short and believable. If "I am powerful" feels too strong, try "I am capable."
  • Consistency matters more than length. Two minutes daily builds habit.
  • Use it as a resetbefore meetings, before sleep, or after a tense moment.
  • Be kind to yourself if your mind wanders. Gently return to the breath and affirmation.

To print: use your browser's print command or copy this page into a document and print. The blank lines are made for quick handwriting or journaling.

Print this worksheet

Additional Links



Positive Affirmations Facebook Pages

Ready to start your affirmation journey?

Try the free Video Affirmations app on iOS today and begin creating positive change in your life.

Get Started Free