A Breathwork Journey For Nervous System Regulation

A guided nervous system breathwork journey designed to help you regulate stress, reconnect with your body, and cultivate a deeper sense of inner safety through coherence breathing, box breathing, breath retention, and pyramid breathing.
This breathwork practice includes guided breath retention and may not be suitable for everyone.

Please avoid this practice or consult a healthcare professional before participating if you are pregnant, have cardiovascular conditions, respiratory illness, epilepsy, severe anxiety or panic disorders, or any medical or mental health condition that could be affected by breathwork.

Never strain, force, or push beyond your body’s limits.
If at any point you feel dizzy, distressed, or uncomfortable, return to a natural breath or stop the practice.

Please do not practice while driving or operating machinery.

By participating, you take full responsibility for your own wellbeing and experience.

Transcript

Hello and welcome to this breathwork journey. Take a comfortable position and allow your body to settle in a way that feels supported for you. Maybe you want to lie down or sit upright with your spine soft but alert. But before we begin I want you to know that there is nothing to force here, Nothing to achieve. This is not about performing the breath correctly. This is a space to reconnect with your body, With your nervous system and with yourself. So throughout this journey please listen to your body above all else. If at any point you feel triggered, It feels like too much, You feel dizzy or overwhelmed or just uncomfortable, You can stop or just simply return to a natural breath. Remember your body is the guide. If it feels safe you can close your eyes. Just take a moment to notice the contact points beneath you. Maybe the floor or the chair or the bed holding your weight. And slowly begin to arrive here. Invite your body to soften the jaw, The shoulders, The belly but without forcing or trying to fix anything. And for now start simply observing your breath exactly as it is. Now we will begin the journey with physiological sighs. This pattern of breathing helps you release accumulated tension and it signals safety to the nervous system. We inhale gently through the nose, Then take a second small sip of air at the top and then slowly exhaling through the mouth. Just like this. Inhale a bit more and exhale. I will be guiding you now. Inhale a bit more and release. Inhale a little bit more and release. Continue at your own pace remembering you can stop if you want to stop. Let every exhale soften the body. See if the shoulders want to relax and see if the nervous system begins to settle but without expectation. Accepting yourself and your body just as it is right now. Now allow your breath to return to normal and take a full inhale in. Exhale completely and if it feels comfortable gently hold the breath out. Keep holding if it feels good. Three, Two, One. Now slowly inhale deeply, Hold softly at the top and release. Beautiful. Just take a few moments here to notice how you're feeling and now we will move into coherence breathing. So we will be breathing in for five through your nose and out for five through your nose as well. A steady rhythm just like waves moving in and out of the shore. I'll guide the pace for now. Inhale for five, Two, Three, Four, Five. Exhale two, Three, Four, Five. Inhale two, Three, Four, Five. Exhale two, Three, Four, Five. Inhale two, Three, Four, Five. Exhale two, Three, Four, Five. Inhale two, Three, Four, Five. Exhale two, Three, Four, Five. Inhale two, Three, Four, Five. Exhale two, Three, Four, Five. Inhale two, Three, Four, Five. Exhale two, Three, Four, Five. Now take one deeper inhale and completely exhale holding gently at the bottom and just resting in that pause for 30 seconds. Remember this is optional you can breathe whenever you want to. Five more seconds here if you were holding your breath. Now slowly breathe in and holding softly at the top we will hold for 15 seconds and release. Take a few moments to check in to notice how you're feeling without expectations or judging yourself just really accepting how you feel. We'll move into a breathing pattern of inhaling for four, Holding for two and exhaling for six. Breathe in and out to prepare and inhale for four, Two, Three, Four. Hold two, Exhale two, Three, Four, Five, Six. Inhale two, Three, Four. Hold, Exhale two, Three, Four, Five, Six. Inhale two, Three, Four. Hold for two, Exhale two, Three, Four, Five, Six. Inhale two, Three, Four. Hold, Exhale two, Three, Four, Five, Six. Inhale two, Three, Four. Exhale two, Three, Four, Five, Six. Allow your breath to come back to its natural rhythm just for a few moments. You can take a deep breath in. Gently empty the breath and hold if comfortable. Remember this is completely optional. Ten more seconds. Now inhale in and hold softly at the top for 15 seconds and release. Take a few moments to settle in to see how you're feeling and we will enter box breathing now with an equal inhale, Equal hold, Equal exhale and equal hold. We will be breathing for four seconds, Holding for four, Out for four and holding for four. Breathe in and out to prepare and inhale for four, Two, Three, Four. Hold, Two, Three, Four. Exhale, Two, Three, Four. Hold, Two, Three, Four. Inhale, Two, Three, Four. Hold, Two, Three, Four. Exhale, Two, Three, Four. Hold, Two, Three, Four. Inhale, Two, Three, Four. Hold, Two, Three, Four. Exhale, Two, Three, Four. Hold, Two, Three, Four. Inhale, Two, Three, Four. Hold, Two, Three, Four. Exhale, Two, Three, Four. Hold, Two, Three, Four. Take a deep breath in now. Release. And if you want we will hold at the bottom for 30 seconds. Now inhale. Hold at the top for 15 seconds and release. Okay, Good job. Now we're going to do the last pattern for today. We will do a square breathing pattern and we will begin with four. So inhaling for four, Holding for four, Exhale for four, Hold for four. Then we'll do five, Then six, Climbing one layer at a time, But only moving to the next level if your body feels comfortable. It's not about endurance, It's about listening to what you actually need. So we will go up until five and then we'll slowly descend. Eight, Seven, Six, Five and four. Okay, So inhale and exhale to prepare. And inhale for four, Two, Three, Four. Hold, Two, Three, Four. Exhale, Two, Three, Four. Hold, Two, Three, Four. Inhale for five, Two, Three, Four, Five. Exhale, Hold, Two, Three, Four, Five. Exhale, Two, Three, Four, Five. Hold, Two, Three, Four, Five. Inhale for six, Two, Three, Four, Five, Six. Hold, Two, Three, Four, Five, Six. Exhale, Two, Three, Four, Five, Six. Hold, Two, Three, Four, Five, Six. Inhale for seven, Two, Three, Four, Five, Six, Seven. Hold, Two, Three, Four, Five, Six, Seven. Exhale, Two, Three, Four, Five, Six, Seven. Hold, Two, Three, Four, Five, Six, Seven. Inhale for eight, Two, Three, Four, Five, Six, Seven, Eight. Hold, Two, Three, Four, Five, Six, Seven, Eight. Exhale, Two, Three, Four, Five, Six, Seven, Eight. Hold, Two, Three, Four, Five, Six, Seven, Eight. Inhale for seven, Two, Three, Four, Five, Six, Seven. Hold, Two, Three, Four, Five, Six, Seven. Exhale, Two, Three, Four, Five, Six, Seven. Hold, Two, Three, Four, Five, Six, Seven. Inhale for six, Two, Three, Four, Five, Six. Hold, Two, Three, Four, Five, Six. Exhale, Two, Three, Four, Five, Six. Hold, Two, Three, Four, Five, Six. Inhale for five, Two, Three, Four, Five. Hold, Two, Three, Four, Five. Exhale, Two, Three, Four, Five. Hold, Two, Three, Four, Five. Inhale for four, Two, Three, Four. Hold, Two, Three, Four. Exhale, Two, Three, Four. Hold, Two, Three, Four. Now release all control of the breath. Let your breathing return to its natural rhythm. No effort now, No technique, Just receiving, Just noticing the sensations in your body now. Maybe you feel calmer or more open or present. Or maybe you don't feel that and that's okay. Just trust whatever is here. And as we close, Just bring one hand to your heart and one to your belly if that feels good. And just feel your body breathing, Feel yourself here. And when you're ready, If your eyes were closed, You can open them and slowly return to the room, To the things around you. Welcome back and thank you for being here.