3-Minute Nervous System Reset (Guided Breathing)

Try this gentle 3-minute breathing exercise, combining elements of coherent breathing and Buteyko breathing, to help regulate your nervous system, calm the body, and settle the mind.

Breathe softly and quietly through the nose, following the gentle rhythm as comfortably as you can. The aim is not to take big breaths, but to breathe lightly and smoothly, with just enough air.

If the rhythm feels too fast or too slow, breathe at your own comfortable pace. If you feel dizzy, lightheaded, anxious, breathless, tense, or uncomfortable, make the breaths smaller and lighter, or stop and return to normal breathing.

Do not force the breath, hold the breath, or push through discomfort. Do not use this recording while driving or operating machinery.

If you have a medical condition, breathing difficulty, cardiovascular condition, are pregnant, or are unsure whether this is suitable for you, please check with a qualified healthcare professional before using breathing exercises.

Transcript

To regulate your nervous system. Try this 3 minute breathing exercise. Gently breathing in. And gently breathing out Breathing in through the nose. And breathing out. Through the nose. Breathing softly and quietly. . . Breathing gently. And smoothly. Feeling the breath in the belly. And down in the lower ribs. Gentle expansion on the in-breath Gentle release. On the out breath. If the rhythm feels too fast or slow Just breathe. In your own rhythm. If you start to feel dizzy or lightheaded. Make their breasts smaller and lighter. So we're gently breathing in and gently. Breathing in. . . The breath is quiet and gentle. No big breaths. Finding the sweet spots. Where you have just enough air. And on each out-breath. Allowing your whole body to relax. Letting the shoulders soften. Letting the jaw and belly relax noticing how you feel now and the mind. And in the nervous system. If it feels good then save it for later. Or go for another three minutes.