3-Minute Nervous System Regulator

Using the ancient breathing technique of the 3-part yogic breath, this is one of the most effective styles of breathing to calm the nervous system. We open up each area of the diaphragm (belly, lungs, top of lungs) to bring you back into your body and feel a sense of calm and connection.

Transcript

Calm your nervous system with me in three minutes.

Begin with both hands holding your belly and take a nice slow deep inhale all the way down to the pit of your belly.

Pushing it outwards and exhale letting it go.

Belly goes in.

Again,

Slow deep inhale all the way down pushing out the depths of your belly and exhale feeling the hands fall and breath comes out.

One more inhale all the way down pushing the belly outwards sending in that fresh oxygen and exhale let it all go.

Beautiful.

Now once again breathing all the way down to the pit of your belly pushing it outwards and now take an additional sip of air into your chest.

Hold that breath here and exhale let it go.

Chest softens,

Belly goes in.

Again,

Deep inhale all the way down to the pit of the belly pushing outwards and breathing a little further into the chest into the heart space and exhale chest softens,

Belly goes in.

Last one,

Deep inhale all the way down breathing into any tightness in the chest.

Hold and slow exhale chest softens and belly goes in.

Beautiful.

Last round,

Deep inhale all the way down to the pit of your belly pushing outwards on your palms breathing a little further into your heart space and breathing even further into the top of your lungs so your shoulders should go up a bit.

Hold and exhale let it all go.

Shoulders drop,

Chest softens,

Belly goes in.

Again,

Deep inhale all the way down.

Big inhale in into the chest into the top of the lungs the shoulders the neck taking an extra sip of air into any tightness or tension.

Hold and with your exhale let it all go.

Shoulders drop,

Chest softens,

Belly goes in.

Now on your own time create this ocean wave with your breath breathing into the belly into the chest and into the top of the lungs.

Reviews

I found the teacher’s voice and background music soothing. I appreciated the pacing of this meditation. Thank you for offering this.