5 Minute Breathwork Meditation To Calm Your Nervous System

This short practice uses a 4–6 breath to gently calm your nervous system and ease your body out of stress. By extending the exhale, you signal safety to the brain and invite a natural sense of steadiness and ease. In just five minutes, this practice helps quiet mental noise and bring you back into your body. Ideal for moments when you feel rushed, overwhelmed, or need a simple reset.

Transcript

Pause for a moment.

Feel your feet.

Feel your hands.

Notice the surface supporting your body.

Begin breathing in through the nose for 4,

And out for 6,

Exhale 2,

3,

4,

5,

6,

Inhale 2,

3,

4,

Exhale 2,

3,

4,

5,

6,

Continuously on your own,

No effort,

Just a longer exhale.

If your mind is busy,

Let it be.

Keep returning to the breath.

Inhale for 4,

Exhale for 6.

As you breathe out,

Silently repeat,

In this moment,

I am safe,

Nothing else is needed right now.

Again,

Breathing out,

In this moment,

I am safe,

Nothing else is needed right now.

Stay with this for a few more breaths.

When you're ready,

Let the breath return to normal.

Carry this feeling of steadiness with you.

Reviews

Perfect length for a quick reset.

A sure fire go-to for a short and powerful practice! Thank you, Mike!🙏🏽✨☀️

This was so lovely and needed, thank you so much 🙏🏻💜✨