Breathwork For Grounding The Nervous System

Join Jenny for a 5-minute breathwork practice to ground your body, energy, and nervous system. Box Breath, Physiological Sigh, and Short Breath Holds. A practice to take a few minutes to shift your state, day, and mind using the power of your inhale and exhale!

Transcript

My name is Jenny and today I'm gonna be guiding you through five minutes of grounding breathwork.

You can do this anywhere,

Anytime,

To take that moment to use the power of your breath to bring things down a little.

So let's go.

Start by landing in whatever space you're in.

Feel the earth underneath you and let her support you.

Shoulders are relaxed,

Face is soft.

Take a deep breath in.

Let it go with a sigh.

Breathe in.

Belly,

Ribs,

Feel the heart.

Let it go.

Breathe in.

3,

2,

1.

Hold your breath.

2,

1.

Breathe out.

3,

2.

Hold at the bottom for 4,

3.

This is your box breath.

Repeat.

Breathe in.

2,

1.

And hold.

Easy.

Breathe out.

Pause at the bottom for 4.

Now you got it.

Flow with it.

Breathe in.

Hold.

Body is relaxed as you hold.

Let it go.

Hold at the bottom for 4.

Let your breath come in and warm the body.

Breathe in.

Hold and pause.

Fully receive your breath.

Breathe in.

Hold at the top.

Take a top up inhale through the nose and then let it go with a sigh.

We'll do that again.

Breathe in.

Top it up with an inhale through the nose.

Let it go.

Really sigh it out.

Let it go.

Let it ground.

Let's take 2 more.

Big slow deep inhale.

Hold at the top.

Top it up.

And then clear it.

Feel your body clearing as you clear your breath.

One more time.

Deep breath in.

Hold and pause.

Top it up.

Hold.

Slowly let go.

Take an inhale and pause.

Breathe in.

Hold your breath.

Can you soften everything around the edges?

Can you relax the outline of your body,

Your face as you hold your breath?

Knowing that whilst you have the freedom to breathe at any time,

You have plenty of oxygen in your body and you are safe to sit with the discomfort for 4,

3,

2,

1.

Clear it out if you haven't already.

Breathe in.

Let it go.

One more.

Inhale.

Let it go.

One more breath retention.

Breathe in.

Receive every bit of breath possible.

Holding your breath at the top.

Find come back at breath retention.

Hold.

Noticing discomfort if it's there and letting it be there.

You are steady in discomfort.

You are strong.

You are easy.

You are safe.

3,

2,

Slowly breathe out.

Hold your breath at the bottom of your exhale for 5.

It's okay if this feels a little comfortable.

Uncomfortable.

3,

2,

1.

Inhale.

And exhale clear.

3 sighs.

Breathe in.

Release.

Breathe in.

And let it go.

Taking a final moment.

Just sit with yourself,

Your breath,

Your body and just notice how you are.

Not needing to force any sensation away.

Just trusting you are steady enough to let it all in.

Thank you for practicing.

Always come back to your breath.

Reviews

THE best breath work for a short transportation- felt like I was in a yoga class!

Wonderful dynamic breath work exercise, far more than just box breathing. I really enjoyed it.

That is what I needed after a long stressful day. Thank you!

Really amazing and transformative. Thank you for sharing🫶🏻

This one is 10/10 for content. Be aware though that this particular track has an abrupt ending, so if you find that triggering or jarring, this might not be the best one for you. I prefer a fade-out of ambient music or noise to close my meditations.

So so so good 😊- an excellent quick breath work I will come back and loved the music 🎶

Very nice, I like your calming voice.
Thank you🙏

Thank you! I didn’t think I could make it through those breath holds but your guidance helped. This was just what I needed for the morning. I feel my body at ease.

I found that to be very energizing, grounding, and somewhat fun, leaning into the discomforts of some of the breath-holding. I’m not usually a fan of box breathing. Something about a lot of breath-focus can actually make it feel unnatural and give me anxiety, so I tend to avoid it, but decided to give this one a try. Adding the breath holds was an amazing addition to create the grounding effect for me. I loved it! Adding it to my daily practices for SURE.

Really awesome! Love your flow. It cuts off a little suddenly at then end but otherwise I loved your guidance!

Really grounding, thank you. I feel new after this 🙏

Loved this, I like how the breath changed a lot, how you flowed into it quickly and the holds and releases after. And I always warm to a northern uk accent 🥰 thank you 🙏🏻

Left me feeling fully embodied. Fantastic breathwork practice!

Loved this except for the abrupt end. But lovely. ✌🏽🩵

Really pushed me out of my comfort zone with the exercises, but the rhythm and the music where just what I needed. Highly recommend.

I felt so good after this breathing exercise! I will definitely be doing this on a regular basis. Thanks for all that you do in sharing with us all.. I truly appreciate it. Thanks!

Love this meditation so much!!! It’s the perfect remedy for my soul right now, without taking too much time out of my day. ❤️

Loved all the techniques 🤍Thank you!
First the music was a bit overwhelming but I adapted the breathing to it and I liked how the music changed! It increased focus

I really enjoyed this breath work especially because the music was more upbeat to start my morning! My only feedback is that the ending felt abrupt and a softer fade out of the music would have felt better for my nervous system. Thank you!

So relaxing , grounding and exhilarating all at once . Wonderful !