Finding Calm: A Gentle 5:5 Breath Practice

This short, guided breath practice offers a calm and effective way to reset your nervous system through 5:5 coherent breathing—a simple yet powerful rhythm backed by both ancient wisdom and modern science.

Designed especially for midlife women and those navigating transition, this practice helps:
• Ease feelings of overwhelm or emotional exhaustion
• Reconnect you with your body’s natural rhythm
• Support your heart, breath, and mind to move in harmony

Whether you’re seeking calm after a busy day, preparing for sleep, or simply wishing to feel more grounded, this breath practice invites you home to yourself.

Ideal for beginners or seasoned meditators who want to experience the gentle power of breath to restore balance and inner quiet.
Sue x

Transcript

Welcome.

This is a grounding interbalance.

It's a breath-based journey to support your vitality,

Your nervous system and your sense of rooted calm.

You might like to sit upright with your spine tall or lie back supported by cushions or bolsters.

Allow your body to settle.

Allow your breath to be exactly as it is,

With no need to change it just yet.

Tune in to the rhythm of your breath,

The way it moves through you.

Let it be your anchor,

Your companion and remind you you are home.

With each exhale,

Soften any effort.

And with each inhale,

Imagine arriving a little more fully in this moment.

Let's start to slow the breath into a steady rhythm of 5 counts.

Breathe in,

2,

3,

4,

5.

Exhale,

2,

3,

4,

5.

Inhale,

2,

3,

4,

5.

Exhale,

2,

3,

4,

5.

Inhale,

2,

3,

4,

5.

Exhale,

2,

3,

4,

5.

Continue this rhythm,

Inhaling gently through the nose and exhaling slowly through the nose.

Allowing the breath to flow like a smooth wave.

Trying not to force your breath,

But just feel your breath.

Allowing the breath to flow so there's no holding or grasping for the next breath.

And slowly.

This steady rhythm helps to regulate your heartbeat,

Calm your mind and gently balance your nervous system.

Finding a sense of coherency in your breath.

This coherency in your breath will invite your body into coherence,

Where all systems begin to move together in harmony.

If you lose count,

That's okay,

Just start again.

Recognize you've left.

And come back.

Come back to your breath.

Your next inhalation,

Gently release the count and allow your breath to return to a natural rhythm.

Notice how you feel.

Any subtle shifts in the body,

In your sense of being.

Let yourself just be here,

Naturally breathing.

Noticing,

Letting any effort dissolve.

Notice what's changed.

Perhaps the rhythm of your heart.

The quality of your thoughts.

The sense of being inside your own body.

And repeat softly in your mind,

I breathe in calm.

I breathe out peace.

I am in rhythm with my breath,

My life,

My path.

I breathe in calm.

I breathe out peace.

I am in rhythm with my breath,

My life,

My path.

Thank you for breathing with me today.

I look forward to seeing you next time.

Have a beautiful day.

Reviews

Wonderful meditation but I think I prefer 4-7-8 breathing. So that’s what I did with this meditation. Still enjoyed the pacing.

Excellent. Lovely voice and delivery and…you’re very good at pauses! 🙏🏽

I often listen responsibly as I drive home. The breathing helped me to focus and soften. I felt the stress of the day release itself bringing me into a great place to be when I arrived home. Thank you for your gift of sharing.