Breathe Through Overwhelm: A 5-Minute Reset

A calming breath practice to support emotional steadiness when life feels like too much. This short session helps regulate the nervous system by gently extending the exhale, using silent internal cues drawn from the Viniyoga approach.

Transcript

Welcome to this short,

Calming breath practice designed to support emotional steadiness when life feels like a little too much.

So when you feel ready,

Take a comfortable seat or you can lie down if you prefer.

Let your body be supported and if you feel safe to do so,

You can close your eyes or just allow your gaze to soften.

Take a moment to notice how you feel right now.

You don't need to judge or fix it,

Just observe.

Now,

Move your awareness to feel the ground beneath you.

Let your body be held and then bring your attention to your breath.

Take a moment to notice where you feel the breath today.

Maybe in the nose,

Maybe in the chest or in the belly.

There's no need to change it yet,

Just be with it.

And if it's comfortable,

You could begin to gently extend your exhale just a little.

Encourage it to be smooth and unforced.

As you inhale,

You can silently say to yourself,

I receive.

As you exhale,

I release.

Inhale,

I receive.

Exhale,

I release.

And stay with that simple rhythm for a few more breaths.

Allow the breath to carry away tension,

Even if just a little.

And then let go of the words and allow the breath to return to its natural rhythm.

Feel the steadiness of the ground beneath you.

Notice if anything has shifted,

Even slightly.

You can return to this breath pattern anytime you need to pause,

Recenter or soften.

When you feel ready,

You can gently open your eyes or begin to move.

Thank you for practicing with me today.