Quick Nervous System Reset - 3/6 Breathing

The 3/6 Breathing is a controlled breathing pattern used for relaxation and stress reduction. You inhale for a count of 3 through the nose and exhale for a count of 6 through the nose or mouth. The key idea is that the exhale is twice as long as the inhale. This helps activate the parasympathetic nervous system, which promotes relaxation, lowers heart rate and can reduce anxiety. Great for a quick nervous system reset. Music is Hope by Chris Collins

Transcript

Hello and welcome.

This is a quick nervous system reset.

We are going to breathe in through your nose for a count of three and breathe out through your nose or mouth for a count of six.

We will breathe into the belly so it expands on the in-breath and subsides on the out-breath.

Making the exhalation twice as long as the inhalation activates the parasympathetic nervous system which calms the body and mind.

I invite you to get into a comfortable upright sitting position or lying down with a straight back.

Let's practice after my count of three.

One,

Two,

Three.

Inhale,

Two,

Three.

Exhale,

Two,

Three,

Four,

Five,

Six.

Inhale,

Two,

Three.

Exhale,

Two,

Three,

Four,

Five,

Six.

Inhale,

Two,

Three.

Exhale,

Two,

Three,

Four,

Five,

Six.

Inhale,

Two,

Three.

Exhale,

Two,

Three,

Four,

Five,

Six.

Now carry on at your own rate for a few minutes.

This simple breathing technique can be practiced anywhere for a few minutes making it a powerful tool for managing stress in real time.

Thank you for practicing with me.