5-Minute Breath Work Nervous System Reset

No meditation required. Sit back, relax, and explore with your eyes open or closed.
Feeling stressed, anxious, or stuck in your head? This 5-minute breathwork practice uses slow, gentle nasal breathing to help you shift from survival mode into calm. It’s a simple technique you can use anywhere—at work, before a meeting, or in bed when your mind won’t switch off.
In this session you’ll learn how to: Calm stress and anxiety. Sharpen focus and clarity. Improve sleep and quieten a busy mind. Release tension from your body. Build resilience and return to calm more easily.
Make this your daily non-negotiable practice for the greatest impact. For a deeper reset, try the 10-minute version.
I help self-aware professionals quiet an overactive mind, become more present, and create greater success, fulfilment, and happiness. If you’d like support, I’d love to hear from you.

Transcript

In this breathing practice, You'll be nasal breathing only to reset and regulate your nervous system for calm and clarity in just five minutes. I suggest practicing this throughout your day when your mind and body move into survival mode with stress and anxiety and you can also use it to help you sleep deeply just before bed. This type of breathing practice is also wonderful to use if you happen to wake up in the night with a mind that is busy with racing thoughts. Are you ready? Now you can do this practice with your eyes open or closed. Whatever is comfortable for you. Coming out of your head. And into your body. Is essential for calm and clarity. Just for a moment. Feel how your body is being supported. Whatever you are resting on right now. And bring your attention to your breath. And get a sense of what is it telling you right now. Fast and shallow chest breathing. May make you feel more alert and stressed. Have you reverted back to mouth breathing? Are you beginning to breathe slow and low down to the belly? Which can activate your parasympathetic nervous system. To signal to the brain you are safe. Take a few normal breaths in through the nose and out through the nose. If your mind naturally wanders to planning your day. Bring it back to the breath. And begin to breathe down to the belly. And feel your belly rising full. When you're ready. Slowly control your inhale through your nose. And slowly control your exhale through your nose. Can you feel the cool air entering your nose? And how the temperature changes. For the air to become warmer as it leaves. And now begin to extend your controlled exhale by just a couple of seconds. And that will reinforce the signal. That right here, Right now, You are safe. A slow, Controlled breath in. With a slow, Controlled breath out. Relax your face. Your jaw. Your neck and shoulders. And let each exhale soften your mind and body as you let go of anything you've been holding on to. And continue focusing on the breath. For the last minute. And of course you can continue. But get a sense of how you feel. This is a very powerful exercise. Which signals through the breath. And your nervous system. To the brain, You are safe. So throughout your day. I encourage you to pause. At various moments. And mindfully breathe through your nose only, Slow and low, For clarity and calm. And also Are you nasal breathing or mouth breathing throughout your day? Can you switch back to nasal breathing? And get a sense of how that feels. And please do check out a 10 minute version of this breathing exercise where we will take it even deeper. Thank you for listening. I look forward to connecting with you in the very next episode.