Calm Your Nervous System: A Guided Breathing Practice

This guided breath practice uses the extension of the exhale to connect you with your parasympathetic nervous system, the part of the nervous system which promotes optimum states of rest, digestion, repair, reproduction & connection. The count used is 4 breaths in and 8 breaths out. When we extend out the exhale it allows our body and mind to slow down and rest. Enjoy.

If you want to learn more about your breath, please check out my 10-day Nervous System course 'Rewire Your Nervous System'

Transcript

Whether you are lying down,

Seated or standing up,

Whether you are by yourself or with somebody else or a group of people,

Just begin to invite in a deeper sense of inner calm and peace.

And just start to also become aware of the fact that you are breathing.

Just noticing your natural inhalation and exhalation.

And then just taking a nice full deep breath in.

And just allow it to empty out.

And then inhale for 2,

3,

4.

Exhale 2,

3,

4,

5,

6,

7,

8.

Inhale 2,

3,

4.

Exhale 2,

3,

4,

5,

6,

7,

8.

Inhale 2,

3,

4.

Exhale 2,

3,

4,

5,

6,

7,

8.

Inhale 2,

3,

4.

Exhale 2,

3,

4,

5,

6,

7,

8.

Inhale 2,

3,

4.

Exhale 2,

3,

4,

5,

6,

7,

8.

Inhale 2,

3,

4.

Exhale 2,

3,

4,

5,

6,

7,

8.

Inhale 2,

3,

4.

Exhale 2,

3,

4,

5,

6,

7,

8.

Inhale 2,

3,

4.

Exhale 2,

3,

4,

5,

6,

7,

8.

Inhale 2,

3,

4.

Exhale 2,

3,

4,

5,

6,

7,

8.

Inhale 2,

3,

4.

Exhale 2,

3,

4,

5,

6,

7,

8.

Inhale 2,

3,

4.

Exhale 2,

3,

4,

5,

6,

7,

8.

Inhale 2,

3,

4.

Exhale 2,

3,

4,

5,

6,

7,

8.

Inhale 2,

3,

4.

Exhale 2,

3,

4,

5,

6,

7,

8.

Inhale 2,

3,

4.

Exhale 2,

3,

4,

5,

6,

7,

8.

Inhale 2,

3,

4.

Exhale 2,

3,

4,

5,

6,

7,

8.

Inhale 2,

3,

4.

Exhale 2,

3,

4,

5,

6,

7,

8.

Inhale 2,

3,

4.

Exhale 2,

3,

4,

5,

6,

7,

8.

Inhale 2,

3,

4.

Exhale 2,

3,

4,

5,

6,

7,

8.

Inhale 2,

3,

4.

Exhale 2,

3,

4,

5,

6,

7,

8.

Inhale 2,

3,

4.

Exhale 2,

3,

4,

5,

6,

7,

8.

Inhale 2,

3,

4.

Exhale 2,

3,

4,

5,

6,

7,

8.

Inhale 2,

3,

4.

Exhale 2,

3,

4,

5,

6,

7,

8.

Inhale 2,

3,

4.

Exhale 2,

3,

4,

5,

6,

7,

8.

And release this count of breath.

And just for a few moments allow your breath to return back to its natural rhythm.

And just notice,

Notice those subtle differences,

Those subtle changes.

And how your natural breath feels and how your mind feels,

How your body feels.

If you have a few more moments then just remaining in this state of calm awareness.

Otherwise softly opening up your eyes if they've been closed and continuing on with the rest of your day with a greater sense of calm and groundedness.

Namaste.