5 Minute Nervous System Reset Breathwork Flow

In this breathwork flow, we’ll begin with three slow, relaxing breaths through the nose, followed by twenty connected breaths through the mouth — a gentle activating technique. On the final exhale, you’ll hold the breath out, then transition into seven deep, calming breaths through the nose, ending with a full inhale and a short hold to seal the practice.

This combination of breathing patterns helps reset your nervous system, bringing you into a tranquil state of calm presence and peace, balanced with a gentle alertness. You’ll finish the practice feeling more grounded, resourced, and connected to yourself.

Transcript

Welcome to this Nervous System Reset and Cortisol Detox Breath Workflow.

We will be doing 3 relaxing breaths in through the nose to center ourselves,

Followed by 20 connected breaths in and out through the mouth with an exhale hold on the final breath.

Following this,

We will move into another 7 relaxing breaths through the nose with an inhale hold at the top of the final breath.

After this flow,

You will find yourself in a much more calm,

Centered and resourceful state of being.

So,

Find a comfortable seat with your spine tall and your shoulders relaxed.

Let's begin by taking a deep breath in through the nose,

Filling all the way up,

And letting go,

Relaxing the body,

Dropping the shoulders even further,

And breathing in through the nose again,

Filling all the way up,

Pausing briefly at the top,

And letting go,

Relaxing the body,

And dropping even more into the present moment,

And take a third breath in,

Filling all the way up as full as you can,

And holding at the top here,

Continuing to hold for a few moments longer,

And let it go,

Relax the body,

Drop those shoulders,

And we'll begin our 20 breaths through the mouth in 3,

2,

1,

Breathing in,

And letting go,

And breathing in,

And letting go,

And continuing to breathe like this,

I'll let you know when we're at 17.

That's 10 breaths,

10 more to go,

17,

18,

And on the 19th breath,

Take the biggest breath you've taken all day,

Filling all the way up,

And exhale,

Let it go,

And hold at the bottom,

Continuing to hold your breath out,

Trusting your ability to hold,

It won't be too long here,

Staying present with the sounds around you,

And the sensations in your body,

We'll take a breath in,

In 5,

4,

3,

2,

1,

Filling all the way up,

And let it go,

Relaxing the body,

Dropping those shoulders once again,

Now on your next breath in,

Breathe in through your nose,

Filling all the way up,

And let go,

Exhaling through the mouth,

And breathing in again through the nose,

And again,

Inhale through the nose for our third breath,

4 more to go,

And exhale through the mouth,

Inhale through the nose again,

Exhale through the mouth,

Inhale through the nose,

Exhale,

And inhale again,

Taking a very big,

Full breath through the nose,

Filling all the way up,

And holding here at the top,

We'll be holding for approximately 15 seconds,

Feeling the sensations in your body,

Relaxing your breath,

Relaxing your body,

Relaxing your mind,

Allowing your breath to return to its natural state,

Letting the breath breathe itself,

Just how it wills,

And checking in with how you feel now,

Enjoy this feeling,

Carry it with you into your day,

Thank you for joining me in this breath work flow,

Many blessings,

And namaste.