13 Minute Rhythmic Breath - Stress And Nervous System Reset

This 13-minute guided rhythmic breathwork practice uses the ancient yogic practice of Samavritti Pranayama — rhythmic equal-ratio breathing — to help calm the nervous system, regulate stress, and bring the mind and body back into balance. Guided by my Native American hand drum, the rhythmic beat helps anchor the breath count and deepen concentration, grounding you in the present moment.

This practice can support those experiencing stress, anxiety, overwhelm, emotional fatigue, difficulty sleeping, or nervous system dysregulation. (Please remember this practice is for support and does not replace professional medical or psychological care.) It is also a beautiful centering practice before beginning a long day, when pausing between meetings, or when transitioning into rest and sleep. Please note: because this practice can induce deep relaxation, it should not be used while driving or operating machinery.

My work is deeply influenced by decades of study in the Sivananda, Iyengar, and Ashtanga yoga traditions. I offer this practice as a humble student and creative expression of those teachings, with deep gratitude and homage to my teachers and the ancient yogic lineages from which these pranayama practices emerged.

Transcript

The invitation here is for you to find a comfortable seated position. You can be sitting upright on a chair. You could be sitting on the ground with your legs crossed, Maybe on a pillow or a meditation cushion. You could be laying back in a reclining chair if you want to. But, If you are sitting on a chair or sitting on the ground with your spine tall and vertical, With that verticality, Try to also create some softness and a little bit of letting go of any rigidity in the spine. Find your feet on the ground, So if you're sitting cross-legged, You're already rooted, And if you're sitting in a chair, Get both feet on the ground and rest your hands in a comfortable position. Maybe let them rest on your thighs. I'm going to invite you to let your lips join gently together, And we're going to begin by breathing in and out of the nose. You're going to inhale through the nose, And exhale through the nose. Inhale, And exhale. Begin to deepen your breath. Allow your breath to become longer. Draw the air down into your belly. Feel your belly expanding as you inhale. And as you exhale, Let your shoulders relax, Let your shoulders soften. Take a couple of more long, Deep breaths on your own. Notice the space between the inhale and the exhale. Notice that moment of transition when your inhale becomes an exhale. Now extend the breath a little bit. I've got my hand drum here, And I'm going to invite you to inhale for three, Two, One. Exhale, Three, Two, One. Inhale. Exhale, Three, Two, One. Inhale. Exhale, Three, Two, One. Inhale, Three, Two, One. Exhale, Three, Two, One. Take a really deep breath in, And exhale. Let all the air out. Another deep breath in, And relax. I invite you to let your body become nice and still in this moment. Just notice the breath as it enters, As it exits the body. Observing the natural flow of the breath without trying to control it. Now we're going to continue more pranayama practice. Exhale all the air out through the nose, And inhale for three, Two, One. Exhale, Three, Two, One. Inhale, Three, Two, One. Now hold your breath here for three, Two, One. Exhale, Three, Two, One. Inhale, Three, Two, One. Hold the breath, Three, Two, One. Exhale, Three, Two, One. Inhale, Three. Hold. Exhale. Inhale. Exhale. Inhale. Hold. Exhale. Inhale. Now hold the breath here, Three, Two, One. Inhale, Three, Two, One. Hold. Exhale. Inhale. Hold. Inhale. Inhale. Hold. Exhale. Inhale. Hold. Last round. Inhale. Exhale. Now take a deep breath in. Keep inhaling. Now hold the breath. We're going to hold it for ten, Nine, Three, Two, One. Exhale all the air out. Keep exhaling until you're fully empty. Now take another deep breath in, Down into the belly, Expanding the belly, Filling the lungs, And hold for ten, Nine, Eight. Exhale. Inhale. Keep exhaling until you're fully empty. And then take a deep breath in. And exhale. Let it go. Just relaxing, Softening. And returning back to your natural rhythm. Breathing without any effort. Breathing without any effort. Just notice the air going in and the air going out. And then notice the silence. Becoming aware of the depth and the stability that you can feel in your body. The groundedness, The ground, And all the places your body is connected to the earth. And then holding on to that cultivated stillness. Knowing you could always come back here at any point on your own. Thanking yourself for showing up, For taking this moment to be in the now. Whenever you're ready, You can start to relax and move your arms, Move your hands. You can even begin to shift a little bit in your legs. Untuck your legs. That concludes our breath practice, Our pranayama practice.