Remembering Who You Are: A Breath-Led Nervous System Reset

This 21-minute guided journey is designed to help you return to your natural state of clarity and steadiness by reconnecting with what’s already present beneath the noise. Through progressive breathwork, rhythmic cycles, and periods of stillness, this practice supports the nervous system in downshifting and recalibrating. You are guided to move beyond mental effort, letting breath and sensation lead you back into physical coherence. It is a process of remembering and re-inhabiting your true self, offering a restorative return to presence and embodiment.

Transcript

Let yourself arrive.

Wherever you are,

Whatever you've come from,

Right now there's nothing to solve,

Nothing to fix,

Nothing to figure out.

Just be here.

Let your body settle into this moment.

Feel the weight of your body resting into gravity.

You don't have to do anything.

There's nowhere else you need to be.

This is the beginning.

Now gently bring your attention to your breath,

Not changing it,

Just noticing.

Let it move the way it naturally moves.

And now take a soft,

Gentle inhale through the nose for a count of four.

And an easy exhale as you soften the face,

The jaw,

The shoulders for a count of six.

Let yourself settle a little more.

We'll do that again.

Slow inhale through the nose.

And a full,

Easy exhale.

Feel the nervous system begin to downshift.

Now bring awareness to the spine.

Let it be tall but not tense.

Support it and relax.

Bring awareness to the ribs.

And as you inhale,

Breathe into the space between them and feel them expanding.

As you exhale,

Feel yourself softening deeper into the place where you are.

There's no perfect way to do this.

Your breath,

Your body,

Your awareness are already enough.

And now gently scan the body from the inside.

Notice if there's any tension anywhere.

Notice without needing to fix it.

Your body is listening and beginning to shift back into coherence.

Just like nature knows how to return to balance,

Your system does too.

Each breath you take is a signal,

A code that tells your nervous system you are safe.

Let's take one more breath like that now.

Inhale slowly.

Hold.

And exhale all the way out.

Feel the rhythm of being,

Not doing.

From this soft and grounded place,

We'll begin a gentle internal scan,

Noticing what's happening inside.

It's here,

No judgment,

Just awareness.

Now that you've arrived and your breath has softened,

We begin to listen.

Not to the mind,

But to the body.

Your cells hold memories,

Pattern,

Responses,

Survival strategies that once kept you safe.

Some of them are still running,

Even if they're no longer needed.

And that's okay.

We're not here to erase anything.

We're here to witness.

Bring your attention now to the space behind your chest.

Feel the ribs expand as you inhale,

And soften as you exhale.

Feel into this place and ask gently,

What have I been holding here?

You don't need an answer in words.

Just notice what arises.

Maybe it's a tightness or a memory.

Maybe it's nothing at all.

That's okay too.

Bring attention to your lower belly,

The center of safety and power.

As you breathe,

Feel the space begin to receive your awareness.

Ask again,

What am I still protecting?

The body knows.

It always knows.

And sometimes,

Before we allow in something new,

We must gently acknowledge what we've outgrown.

Take a deep breath in now.

Hold.

And exhale.

This time,

Imagine yourself softening and inhale.

Hold.

Exhale.

Now ask yourself,

In whatever way feels natural,

What patterns have served their time?

This may be emotional responses,

Postures,

Protective habits,

Inherited fears.

They are not wrong.

They're just ready.

Ready to be seen and loosened.

Say gently in your mind,

I honor what got me here.

And I'm ready to meet what's next.

You haven't failed.

You've adapted.

And now,

You're evolving.

There's something inside of you that has always been there.

It doesn't speak in thoughts or words.

It doesn't need to.

Because it was built into you,

Woven into your system.

It lives in your cells,

In your breath.

In the strands of your DNA,

A quiet intelligence,

Always present.

Not to be forced,

But to be remembered.

Sometimes,

The system feels tired,

Slowed down,

Out of rhythm with itself.

But what if fatigue isn't failure?

What if it's a signal calling you to return?

The ancient intelligence within you,

It knows when it's time.

Time to clear.

Time to realign.

Time to rise.

And in this moment,

It responds.

Not from effort,

But from your presence.

You don't need to become someone new.

You are here to remember.

And when you remember,

You activate.

You awaken.

When you focus,

You awaken the system.

This breath,

This moment,

Is your bridge.

You are never waiting for something outside of you.

It was always here,

Inside your breath.

Inside your body,

Ready to be called.

Let yourself open and let the breath take you there.

You're about to be guided through four rounds.

Each round is made of four breath holds.

Each breath follows a precise rhythm.

This rhythm isn't random.

It's designed to activate a deeper rhythm within you.

To activate what's already there.

And to prepare the body for transformation.

I'll guide the inhale.

I'll count the hold.

I'll guide the exhale.

I'll hold the space.

You stay with me.

That's your only task now.

Let go and breathe.

Even if this rhythm is new,

Your breath will find it.

Not through thought,

But through trust.

Let the breath lead.

I'll guide the rest.

Before we begin,

A few things to know.

You'll breathe in through the nose and exhale through the mouth.

If that ever feels uncomfortable,

You can breathe in or out through whichever path feels best.

But for now,

Let's begin with clear intentions.

On the inhale,

Breathe from the base of the spine all the way up,

Filling your belly,

Ribs,

Chest,

And rising all the way into the crown of the head.

At the top,

Hold and gently engage.

Then exhale through the mouth long and slow,

Relaxing the jaw,

The chest,

The belly.

At the bottom,

Pause in stillness.

Nothing to force,

Just presence.

We'll move through this rhythm now.

Four full cycles,

All guided.

Let the breath rise.

Let's begin.

Inhale through the nose.

Two,

Three,

Four,

Five,

Six.

Hold and gently squeeze.

Two,

Three,

Four.

Exhale through the mouth.

Two,

Three,

Four,

Five,

Six.

Hold and relax.

Two,

Three,

Four.

Inhale through the nose.

Two,

Three,

Four,

Five,

Six.

Hold and squeeze.

Two,

Three,

Four.

Exhale through the mouth.

Two,

Three,

Four,

Five,

Six.

Hold and relax.

Two,

Three,

Four.

Inhale through the nose.

Two,

Three,

Four,

Five,

Six.

Hold and gently squeeze.

Two,

Three,

Four.

Exhale through the mouth.

Two,

Three,

Four,

Five,

Six.

Hold and relax.

Two,

Three,

Four.

Last one.

Inhale through the nose.

Two,

Three,

Four,

Five,

Six.

Hold and gently squeeze.

Two,

Three,

Four.

Exhale through the mouth.

Two,

Three,

Four,

Five,

Six.

Hold and relax.

Two,

Three,

Four.

And let it out.

You return to your breath.

You follow the rhythm.

Now,

You're ready for the upgrade.

Three final breaths.

Each one held a little longer.

Each one drawing more energy upward until you release it all.

I'll guide every step.

All you need to do is meet it with presence.

When you're ready,

We begin the first upgrade breath.

Take a deep breath in through the nose or the mouth and imagine the breath rising from the very base of your spine.

As it travels upward,

Gently squeeze and guide the energy up through the center line all the way to the crown of your head.

Hold here.

Let the breath expand inside you.

Stay with the sensation.

Let it rise.

Hold,

Still holding.

Five,

Four,

Three,

Two,

One.

Now,

With a full body sigh,

Release.

Let it go completely.

Let your breath return naturally now.

Take another full steady inhale.

Through the nose or mouth,

Drawing the breath again from the root to the crown.

As it rises,

Gently engage your core,

Squeezing upward through the center line as if you're sending a current of energy up the spine all the way to the top.

Hold there.

Feel the stillness building,

The energy gathering.

Let it stay and hold.

Stay soft but strong.

Feel the upgrade in progress.

Five,

Four,

Three,

Two,

One.

Now,

Exhale with sound,

A full complete sigh.

Let everything soften.

Relax.

Let your breath return.

Notice how your system feels.

Let's move on to the final breath,

The final hold,

The remembrance.

When you're ready,

Inhale deeply through the nose or mouth and picture the breath gathering at the root,

Dried upward,

Rising through the center line,

Squeezing,

Guiding the energy all the way to the crown.

Hold.

Sit in the space.

You are full.

You are still.

You are remembering.

Stay.

Let the breath do the work.

Let the body recalibrate.

Almost there.

10,

9,

8,

7,

6,

5,

4,

3,

2.

Now,

With everything you gathered,

Sigh it out.

Let the upgrade land.

Let the old leave.

Let your breath return.

Feel what shifted,

What's present now.

You've made space.

You've stepped forward.

You've remembered.

Take a breath.

Right here.

Not to shift anything,

But to notice what's already different.

Can you feel it?

Not in your mind,

But in your body.

The way your breath moves.

The space inside your chest.

The way your system is holding itself.

You didn't just imagine this.

You did this.

Your body felt it.

Your breath rewired it.

Your nervous system knows.

This is the upgrade.

Not something to think about,

But something to live from.

So take your time.

Let the breath settle.

And when you're ready,

Gently open your eyes.

Not to return,

But to meet life as you are now.

Already shifted.

Already changed.

Already enough.