5-Minute Nervous System Reset | 4–8 Breathwork

This 5-minute breathwork practice is designed to help calm the nervous system and gently reset when you’re feeling overwhelmed, wired, or tense.

You’ll be guided to breathe in through the nose for four counts and out through the mouth for eight counts, using a slow, pursed-lip exhale. The longer exhale helps signal safety to the nervous system, encouraging the body to soften and settle.

This practice is gentle, accessible, and suitable for beginners. There’s no need to force the breath or achieve a particular state. Simply follow the guidance and work within what feels comfortable for you.

You can return to this practice anytime you need to slow down, steady yourself, or reconnect with your body.