Return To Calm: Gentle Cortisol Detox

This is a short and simple practice designed to help regulate your nervous system anytime you’re feeling anxious, overstimulated, or unsettled. Using a gentle 4-second inhale through the nose and a slow 8-second exhale through the mouth, this breath pattern activates the vagus nerve and supports your shift into the parasympathetic state — the part of your nervous system responsible for rest, recovery, and calm.

Whether you're preparing for sleep, coming down from a stressful moment, or just need to reset in the middle of the day, this 5-minute practice is accessible to anyone and can bring you back to a state of grounded peace and inner balance.

Transcript

Hello there,

And welcome to this calming breathwork flow.

This track is designed to help you regulate your nervous system back down into a parasympathetic state.

I invite you to find a comfortable seat where you can do this practice laying down.

If possible,

Sitting in a chair with your feet on the grass is my favorite way to do a practice like this.

So go ahead and close your eyes and bring your awareness inward,

Feeling your body and allowing yourself these next few moments to just be present with your breath and with sensation.

We'll be taking a 4 second breath in through the nose,

And an 8 second breath out through the mouth.

And just repeating this,

A longer exhale allows the heart to slow down and your nervous system to regulate.

So on 3,

Let's take a breath in through the nose.

1,

2,

3,

Breathing in for 2,

3,

4,

And letting go through the mouth for 2,

3,

4,

5,

6,

7,

8.

And breathing in 2,

3,

4,

And breathing out 2,

4,

And exhaling through the mouth for 2,

3,

4,

5,

6,

7,

8.

And breathing in through the nose,

Filling for 4 seconds following the breaths you hear,

And exhaling through the mouth,

Allowing the breath to fall out and your body to relax.

And now breathing in again,

Following this pace.

And it doesn't need to be perfect,

It doesn't need to be exact,

But just allowing that exhale breath to carry for twice as long approximately as your inhale breath.

And continuing to breathe in this manner,

With your breaths in through the nose,

And your exhales sighing out.

Through the mouth,

And feeling with your awareness the effects that this kind of breathing is having on your nervous system.

And allowing that awareness of what is happening inside of you to anchor in the positive benefits that you are receiving.

And now just allow your breath to return to its natural rhythm,

Paying attention to how you feel,

And how it may be different from the beginning of this practice.

Thank you for joining me today.

I hope you have a calm and beautiful day.

Namaste.

You

Reviews

I found the sound of your voice very soothing and the meditation very calming.Brightest blessings.

Your voice is so calming. Love this quick reset meditation. Highly recommended! Thanks