Coherent Breathing | Nervous System Reset

This 5-minute guided coherent breathing practice is designed to calm the nervous system, reduce stress, and restore balance.

You’ll be guided to inhale for five and exhale for five, creating a steady rhythm that signals safety to the body.

With each breath, you’ll reset, release tension, and return to a grounded, peaceful state of mind.

Transcript

Welcome.

In this short practice we'll use your breath to bring calm and balance to your nervous system.

You don't need to force or control anything.

Just follow along gently at your own pace.

Let's begin.

Find a comfortable position,

Either sitting tall or lying down.

Let your shoulders soften,

Closing down the eyes if you like.

Take one deep breath in and a slow breath out,

Allowing your body to arrive here.

We're going to breathe in for a count of five and out for a count of five through the nose.

No pauses,

Just a smooth rhythm,

Imagining that when you breathe in through your nose,

Your nostril hairs don't even feel the breath.

It's light,

It's slow and it's deep.

I'll count with you for the first few rounds.

Starting your next inhale,

Two,

Three,

Four,

Five and exhale,

Two,

Three,

Four,

Five.

Inhale,

Two,

Three,

Four,

Five.

Exhale,

Two,

Three,

Four,

Five.

One more time.

Inhale,

Two,

Three,

Four,

Five.

Exhale,

Two,

Three,

Four,

Five.

Continuing this steady rhythm on your own.

Five in through the nose,

Five out through the nose,

Like gentle waves rising and falling.

If your mind wanders,

That's okay.

Simply return to the count,

To the breath.

Each long,

Steady breath is a signal of safety to your body.

And each exhale tells your nervous system it's okay to relax.

Letting your body find its own sense of calm.

Keeping the rhythm steady,

In for five and out for five.

And now releasing the count and letting your breath return to its natural rhythm.

Notice how you feel now compared to when you began.

Even just a few minutes of steady breathing can reset your nervous system and bring you back to balance.

Take one more slow breath in.

And a gentle breath out.

Thank yourself for taking this time.

And may you carry this sense of calm into the rest of your day.