Reset With Your Breath

Reset your nervous system in five minutes with this powerful breathwork practice. Using single-nostril breathing and slow, lengthened exhales, you’ll calm your body, clear your mind, and return to ease, one breath at a time.

Transcript

Welcome to Day 1 of the Mid-Year Reset here on Insight Timer.

Your daily moment to pause,

Reflect and return to yourself.

Consistency is where real change begins.

Enjoy today's session.

Hello,

I'm Stuart Sandeman and welcome to your 5-minute Nervous System Reset.

This simple breath practice can be powerful,

Especially when fear,

Stress or self-doubt starts creeping in.

Because the way you breathe shapes how you feel and how your nervous system responds.

When you change your breath,

You can change your state.

So close your eyes and take a moment to settle in.

Allow your body to soften.

Drop your shoulders.

Let your whole body feel heavy and relaxed.

Now let's take two deep grounding breaths,

Opening up the sections of your breath.

So breathe in as low as you can,

Expanding your breath into your pubic bone,

Your hips,

Your belly button,

Your side ribs,

Your midsection,

All the way up into your chest.

And slow breath out through your mouth.

Let everything soften.

One more,

Just like that.

Breathe in all the way down.

Open up the sections of your breath.

And slow breath out.

Let everything relax.

Nice.

Now repeat with me,

Out loud or silently to yourself.

Today I choose calm and ease.

Today I choose calm and ease.

Now let's balance your nervous system with some single nostril breathing.

So close off your right nostril with your right thumb.

And breathe in gently through your left.

Feel your belly rise.

And breathe out through your left.

Good.

Two more like that.

So breathe in through your left nostril.

And out through your left.

Last one,

In through your left.

Switch nostrils now,

So close your left nostril.

And breathe in gently through the right.

And out through the right.

Last one,

In through your right.

And out through your right.

Now let's calm your nervous system even more by gradually lengthening your out breath.

We'll go for in for four,

Out for four.

In for four,

Out for five.

In for four,

Out for six.

And so on until we reach a very calming 10 count out breath.

So let's go.

Breathe in through both nostrils for one,

Two,

Three,

Four.

Out,

Two,

Four.

Out,

Two,

Three,

Four.

Now let your breath return to its natural rhythm.

Let your body absorb the calm you've created.

You've just reset your nervous system.

So carry this calm energy into the rest of your day.

And as you move through your day,

Consider this.

What would you do if you weren't afraid?

Thanks so much for joining me.

I'm Stuart Sanderman.

Remember,

Practicing breathwork a couple of times a week can really help you find balance.

So follow me here on Insight Timer for more breathing sessions.

And if you're taking part in the challenge,

We'd love to hear how the practice felt for you.

So share your experience in the forum.

Thanks so much.

See you next time.

Reviews

Thank you. This is a nice meditation to return to often.

A beautiful 6 mins to reset. I'll revisit this session. Thank you

I love practicing breathwork with you, Stuart. You have a calming voice and my day is calm and at ease when I practice with you. Any time I feel anxiety or out of alignment I will practice breathwork with you. I am deeply grateful for you. 🙏🏼💜

I’ve listened to this several times now. I especially like the gradual lengthening of the out breath exercise. I find this more effective at calming than box breathing. Thank you for introducing me to it 😊

Loved this but the music got a little too loud while breathing

Thank you for this lovely meditation. It was indeed short and sweet and just right for the day!

Short, sweet, and just what I needed first thing in the morning. Thank you ✨

Thank You! So simple yet so powerful! I feel a beautiful peaceful reset upon completion. I’ll comeback to this often. Namaste 🙏 💝🙏

Wonderful reset! it's become my go-to quick reset. Thank you!,

I definitely felt a reset of my entire body in 5 minutes. Worth it.

This was a lovely and very effective short practice. It managed to be both cheerful and calming at the same time - thank you! Definitely one I will be returning to when I want to rebalance myself.

My go-to breath work routine. So nice and makes me more focus and calm. Thanks for sharing.

Great for grounding and letting go of anxiety and overwhelming thoughts! Thank you very much!

This was a wonderful practice. My body and my mind already feel more relaxed and T ease. Thank you 😊

Loved it, couldn't stop laughing at the end it was amazing 🤩

I love that this was the first one for the 30 day June challenge. I like the closing of one nostril and inhaling and exhaling out the same one.

I love the alternate nostril breathing! It calms me so quickly! Thank you! 🙏✨🦋✨

I first did this in the challenge, but note I’ve made out a part of my routine. I love it! 💗

Wonderful breath exercises. They help up calm my mind and nervous system

Thank you so much for this nervous system reset ! Very effective ! ❤️🙏🕊️