Regulating The Nervous System | Breathing For Stress Relief

This breath-focused meditation supports nervous system regulation and mental clarity through slow, steady breathing. By gently guiding attention to the breath, this practice helps reduce stress, improve focus, and create a sense of grounding. Accessible for beginners and helpful during busy or overwhelming periods.

Transcript

Welcome.

My name is Emily,

And I'm so glad you're here.

This guided practice is an invitation to slow down,

Reconnect,

And notice what's happening within you without judgment.

There's no right way to do this meditation.

You don't need to clear your mind or change anything.

Simply allow yourself to be present,

Exactly as you are,

And let this practice support you.

Find a comfortable position and allow your eyes to close.

Soften the muscles of the face and shoulders.

Bring attention to your breath.

Inhale through the nose.

Exhale through the nose.

Allow the breath to become smooth and steady,

Not forced,

Just slightly slower than usual.

Notice how the body responds to this to this rhythm.

Perhaps a sense of calm or subtle release.

Thoughts may continue to arise.

Each exhale is an opportunity to let them pass without falling.

Breath is always available to you,

A tool for grounding,

Focus,

And regulation.

Take a few final breaths,

Noticing any shift in your body or mind.

When ready,

Gently open your eyes.

Remember that your breath is a tool you can return to whenever you need grounding or calm.

Gently transition back into your day at your own pace.