5 Minute Breath Regulation For Highly Sensitive Beings

This 5-minute body scan is created for highly sensitive beings: those who feel the world deeply and often carry more stimulation than their nervous system can comfortably hold. The practice is intentionally soft: a slow, quiet voice, no background music spikes, no sudden transitions, nothing to analyze or achieve. You'll be gently guided through the body, giving your attention a calm place to land after a day of absorbing noise, emotions, and impressions that others may not even notice. Whether you identify as an HSP, an empath, or simply someone who gets overstimulated easily, this short reset offers your senses what they rarely get: less, not more. Lie down or sit comfortably, eyes closed or softly open, and let yourself be off duty for five minutes. Abundant love and blessings - Marcel

Transcript

Hi, My name is Marcel Gruenheim. A yoga nidra guide. I'm diagnosed with ADHD and autism. In case you're new to this. Please feel free to completely surrender. And. . . For these 5 minutes. We're going to. . . Regulate our entire being with our breath right now. So please join in as soon as you feel comfortable. You can lie down or you can sit. However it feels good to you. Just make sure to. . . Remove. The distractions for the time being. As we are practicing together. As good as you can, Of course. Let's start together. Inhale. And feel. How the breath flows down through your throat. Through your chest area into your belly. And as you're exhaling, Just. . . Release the breath again and feel. On the breath. Turns around. This practice. Should be interesting to you, As you want to listen into your body as good as you can. Inhale again in your time. Deep into your belly. See how the belly feels. Let go again completely. First thing we like to add is. . . With this breath just whenever you exhale try to hum like saying mmm something tastes good so go again inhale and when you're exhaling effortlessly Just letting go of the belly, All the muscles relaxing and hum. Just go again in your time. MMMMMMMMMMMMMMMMMM Continue inhale. You can close your eyes. And exhale, Hum. This humming stimulates the vagus nerve. This relaxes your entire being. Continue within your time with your inhale. And exhale hummmmmmm You're doing just fine. Inhale again and this time. Feel how the belly expands to the front, To the right, To the left, To the back, Even and an exhale MMMMMMMMMMMMMMMMMMMMMMMMMM Inhale again in your time. Next time. . . Now let's really regulate and stabilize our being. So we want to inhale through six. And exhale for six. In 9046. And exhale for six and here we let go of the breath completely feel free to open your eyes again come back to your body Shake your body a little bit and I wish you a wonderful rest of the day. Make sure to check out more of my content and maybe leave a reply. All the best to you. See you at the next one.