Soften | Quick Guided Breath To Settle Your Nervous System

This guided breathwork practice introduces a simple, powerful variation of box breathing designed to calm your nervous system and bring you back to center. You'll begin with a gentle 4-count inhale, a soft pause, and a 5-count exhale, then we will slowly extend each breath by one second as you settle deeper into stillness. The lengthening exhale signals safety to your body, naturally shifting you out of stress and into rest. A technique you can return to anytime — at your desk, before sleep, or in the middle of a hard moment.

Transcript

Thank you for joining me today for this short breath practice. This is a variation of a box breath that I practice relatively often. For our practice today, We will be breathing in for four seconds, A short pause at the top, And then an exhale for five seconds. And then we'll expand that by one second. So after a few rounds of breath, We'll inhale for five seconds, A short pause, And then an exhale for six seconds. And the intention with breaths like this, Where we create a longer exhale than our inhale, Lets our nervous system know it's okay to settle, It's okay to soften. So this can be a really good breath to practice when we are feeling activated and busy and need a moment of reprieve, A moment to slow down. It can be a helpful breath to bring in before bed. So we'll start by finding a comfortable seat or lying down. I really can practice this anywhere. If you are stuck in traffic or waiting in line, This is a great place to do it. When you feel ready, We'll start by exhaling all the air from our lungs. Inhale for one, Two, Three, Four, Pause. Exhale five, Four, Three, Two, One. Inhale one, Two, Three, Four, Pause. Exhale five, Four, Three, Two, One. Inhale one, Two, Three, Four, Pause. Exhale five, Four, Three, Two, One. Inhale one, Two, Three, Four, Pause. Exhale five, Four, Three, Two, One. Inhale one, Two, Three, Four, Five, Pause. Exhale six, Five, Four, Three, Two, One. Inhale one, Two, Three, Four, Five. Exhale six, Five, Four, Three, Two, One. Inhale one, Two, Three, Four, Five. Exhale six, Five, Four, Three, Two, One. Inhale one, Two, Three, Four, Five. Exhale six, Five, Four, Three, Two, One. Final breath, Inhale one, Two, Three, Four, Five. Exhale six, Five, Four, Three, Two, And one. Allowing your breath to return to its natural rhythm where it wants to land. And perhaps taking your hands onto your heart, Onto your belly, And taking a moment to thank yourself for this little pause. Thank you so much for being here with me. I hope you have a beautiful rest of your day.