5-Minute Soothing Breathwork Practice

This guided 5-1-7 breathwork practice helps you reset your nervous system, reduce stress, and regain a sense of calm. By inhaling for 5 seconds, holding for 1, and exhaling for 7, you activate the parasympathetic nervous system, signaling to your body that it’s safe to relax.

Perfect for moments of anxiety, emotional overwhelm, or before sleep, this simple yet powerful breathing technique slows the heart rate, lowers cortisol levels, and brings the mind and body into balance. Suitable for all levels of experience, including beginners.

Music purchased from Music of Wisdom - Narek Mirzaei

Transcript

Hello,

And welcome to this 517 breathwork practice.

This exercise is designed to help you calm your mind and body,

Especially when faced with emotional triggers.

The pattern we'll use involves inhaling for 5 counts,

Holding the breath at the top of the inhale for 1 count,

And exhaling for 7 counts.

This longer exhale activates your body's relaxation response.

Let's begin by finding a comfortable position,

Either sitting or lying down.

Take a moment to relax your shoulders and let your hands rest gently.

Close your eyes or soften your gaze.

Take a slow,

Deep breath in through your nose and let it go out of your mouth.

Take a few more slow,

Grounding breaths in through your nose and out through your mouth.

Now we'll begin the 517 pattern.

I'll guide you through the first few rounds,

And then you'll continue at your own pace.

Please feel free to adjust the counts to your own comfort as necessary.

Go ahead and exhale completely.

Now inhale through your nose for a count of 1,

2,

3,

4,

5.

Hold for 1,

And then exhale slowly through your nose or mouth for 1,

2,

3,

4,

5,

6,

7.

Again,

Inhale for 1,

2,

3,

4,

5.

Hold for 1,

And exhale for 1,

2,

3,

4,

5,

6,

7.

Inhale through your nose for 1,

2,

3,

4,

5.

Hold for 1,

And exhale slowly for 1,

2,

3,

4,

5,

6,

7.

Keep going at your own pace.

With each inhale,

Bring in calm and clarity,

And with each exhale,

Release your tension and stress.

If your mind begins to wander,

It's okay.

Totally normal.

Gently bring your focus back to your breath and your counts.

Just a few more rounds.

Imagine with each inhale that you're inviting in calm and clarity.

Imagine with each exhale you're letting go of whatever doesn't serve you,

Anything that's causing you stress,

Anxiety,

Anger,

Or irritation.

Let it go.

Let's finish with one last round together.

Inhale deeply for 1,

2,

3,

4,

5.

Hold,

And exhale for 7,

6,

5,

4,

3,

2,

1.

Go ahead and return to your natural breath pattern.

Smoothly inhaling and exhaling.

Inhaling and exhaling.

Notice how your body feels now compared to when you started.

Observe any shifts or changes that took place without judgment or expectation.

And if you feel the same,

Notice that too.

Take a moment to thank yourself for creating space to soothe your nervous system,

Reconnect with your breath,

And calm your emotions.

Thank you for practicing with me today.

Feel free to open your eyes when you're ready and move through the rest of your day.

Namaste.