Regulate Your Nervous System In 5 Minutes

This meditation helps regulate your nervous system through slow, mindful breathing. Ideal for moments of stress, overwhelm, or simply when you need to come back to yourself. A soft, grounding pause for your day.

Transcript

Welcome to this five-minute breathing meditation to regulate your nervous system.

I'm Sarasen Akroche and I invite you to take just five minutes to come back to yourself,

To your breath,

To your body and to a sense of calm and peace.

So,

Find a comfortable position.

You can close your eyes or leave them open and let's begin with a slow,

Deep breath in through your nose and out through your mouth and in again and out.

Let your shoulders soften and your belly relax and now allow your breath to find its own natural rhythm.

No need to force or control it,

Just observe as you breathe in,

Silently say,

I'm breathing in and as you breathe out,

Say,

I'm breathing out,

Just simple,

Gentle grounding,

I'm breathing in,

I'm breathing out and now let's lengthen the exhale a little bit to activate the calming side of your nervous system,

Breathe in for a count of four,

Hold for a moment and breathe out for six,

Inhale one,

Two,

Three and exhale one,

Two,

Three,

Four,

Hold it and inhale one,

Two,

Three,

Four,

Hold it and exhale one,

Two,

Three,

Four,

Five,

Keep on going down,

Settling,

Let your breath become your anchor and let that anchor remind you that you are safe,

You are here and you are supported by the ground beneath you and by the breath within you and now you can release the counting and return to your natural breath and let yourself simply rest for another few seconds in this moment,

Take one last full breath in and a long soft breath out and when you feel ready you can come back to the present moment and carry this calm with you into whatever comes next,

Thank you for taking this time for yourself,

You've done something kind and wise not just for your nervous system and your whole being but for all of humanity,

Namaste.