3-Minute Nervous System Reset (Before Work)

Start your day regulated, not reactive. This 3-minute guided nasal breathing reset calms fight-or-flight, reduces work stress, and brings your nervous system back into balance before you open your laptop.

Transcript

Take a moment to pause.

Before the day begins,

Before emails,

Before conversations,

Before pressure.

Most people arrive at work already carrying tension.

This short practice is here to help your body settle before the day starts.

There's nothing to do perfectly,

Just follow along.

Gently close your mouth,

Breathe quietly through your nose.

Allow the breath to become slow,

Light and calm.

There's no need to take a deep breath,

Let the breath soften instead.

Notice the air entering the nose and leaving just as gently.

Allow the exhale to be slightly longer than the inhale.

This tells your nervous system that it's safe to settle.

If your mind feels busy,

That's okay.

Simply bring your attention back to the breath.

Quiet,

Gentle,

Nasal.

Now after a gentle inhale through the nose and a soft exhale through the nose,

Pause your breathing for a moment.

Only as long as it feels comfortable,

No pushing.

Then breathe quietly through the nose again.

Slow,

Light,

Calm.

We'll repeat that.

Inhale through the nose,

Exhale through the nose,

Pause gently.

Then breathe again.

If you notice a mild air hunger,

That's okay,

Stay relaxed.

This helps calm stress hormones and stabilize your breathing under pressure.

Now let the breath return to its natural rhythm.

Still through the nose,

Quiet,

Steady,

Unforced.

Notice how your body feels now.

Your shoulders may soften,

Your jaw may relax,

Your nervous system is shifting out of high alert and into a more balanced state.

This state supports focus,

Clarity and emotional steadiness.

You can return to this breathing anytime during the day,

Before meetings,

During breaks,

After work.

When you're ready,

Gently open your eyes and continue with your day.