10 Minute Nervous System Reset: Resonance Breathing

This gentle 10-minute practice invites your nervous system to settle from high alert into a balanced, rested state. Resonance breathing creates a smooth, balanced rhythm that many people find soothing and centering. It signals safety to your body and calms your heartbeat naturally. Perfect for when you feel tense, scattered, or need to return to balance before meetings, conversations, or sleep.

With regular practice, you'll strengthen your ability to return to balance more easily.

Music Credit: "The Inner Calling" composed by Music Of Wisdom.

Transcript

Hello dear one, Before we begin, Let's check in with your inner state. Take a moment to notice your body and your mind. You don't have to change anything, Simply observe. Let yourself arrive in this moment just as you are. Please know that if during the practice you ever feel like you need to adjust, Pause or stop this practice, Feel free to do whatever feels right for you. When you are ready, Let your body get a little more comfortable. If it feels safe, Allow yourself to lower your gaze or to close your eyes. Feel the surface supporting your body as you feel held and supported by the ground beneath you. Now, Rest your awareness on your breath, Noticing the air moving in and out exactly as it is and I will guide you through a simple breathing practice where you will be invited to breathe in through your nose for 5. 5 seconds and then breathe out through your nose for the same amount of time. The 5. 5 second inhale is just the right length to calm your heartbeat smoothly and the 5. 5 second exhale locks in maximum ease and relaxation. So let's do a few rounds of this together. Gently exhale all the air out and inhale through the nose, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 32, 33, 34, For 5. 5 seconds as you exhale, Let your body lead the pace, Easy and null. So begin whenever you feel ready. Beautiful. Allow your breath to return to its natural rhythm. Take a moment now to notice your body and your mind. Do you sense any change in your internal state? Everything is welcome here. You can return to this practice anytime so you can feel more calmer, Connected and When you feel ready to come back, You can gently wiggle your toes and your fingers and return back into your day in your own time. Take care, Dear one. I will be here whenever you need me.

Reviews

Thank you, Anisha. I found myself naturally including a pause breath in between the 5.5 inhalation and 5.5 exhalation. That felt in flow and harmonious for me at this moment. I'm sure it will be different when I try this again, which I will, because this resonance breathing really resonates with me 😉🤍