Breathe to Calm Down Your Nervous System

Breathe yourself to deep rest or sleep with this easy technique that allows your body and mind to melt and become still. The breathing ratio is 4-7-8, and it's a proven method to activate the "rest and digest" part of the autonomic nervous system, the so-called parasympathetic nervous system. Enjoy and sleep well.

Transcript

A warm welcome to this breathwork session.

My name is Emil and I will be your guide.

So with this technique we're really calming our entire body and bringing some stillness to the mind as well.

So it's perfect before we go to sleep.

It just melts your entire body into a deep relaxed state.

So if you haven't done so already you can lie down,

Just find a very nice comfortable position.

You can lie however you want and we're going to breathe in to the count of four and then hold the breath very gently on the top with filled lungs to the count of seven and then let go out through the nose or the mouth fully out to the count of eight.

So four in,

Seven hold,

In hold,

Out to eight.

So let's begin by just finding a very comfortable position.

Just feel that you're being supported by whatever is beneath you so you can let go of any tension you might hold.

And so we begin.

We breathe in,

We hold and out.

Breathing in,

Hold.

Breathing out,

Breathing in,

Hold.

Exhaling,

Breathing in,

Hold and out.

In,

Hold,

Out.

In,

Hold,

Breathing out.

Breathing in,

Hold and breathing out.

Breathing in,

Hold,

Breathing out.

Breathing in,

Hold and breathing out.

Breathing in,

Hold and out.

In and out.

In,

Hold,

Out.

In,

Hold and out.

In,

Hold,

Out.

In,

Hold and out.

In,

Hold,

Out.

In,

Hold,

Out.

In,

Hold,

In,

Hold and out.

In,

Hold,

Out.

In,

Hold and out.

Breathing in,

Hold and out.

Reviews

Really great! I love the minimal cues. They kept me focused but didn't distract me

This was amazing. I was having an anxiety attack and listening to this really helped take me out of it. Thank you.

Great exercise! 🫶🏻
(Just missed some closing at the end 🙂)

Love it. Quiet, even voice. No counting out loud. Subtle music. Perfect before sleep.

Bookmarked! Clear, concise and calming, thank you Emil.

Short and affective, easy breath work, wonderful.

Wonderful tracks! Clear instruction and space for stillness in the tracks. My favorite guide. Thank you

Great session to use before sleep. This technique makes my whole system relax. Thank you! 🌙✨