Welcome to Day 1 of the Mid-Year Reset here on Insight Timer.
Your daily moment to pause,
Reflect and return to yourself.
Consistency is where real change begins.
Enjoy today's session.
Hello,
I'm Stuart Sandeman and welcome to your 5-minute Nervous System Reset.
This simple breath practice can be powerful,
Especially when fear,
Stress or self-doubt starts creeping in.
Because the way you breathe shapes how you feel and how your nervous system responds.
When you change your breath,
You can change your state.
So close your eyes and take a moment to settle in.
Allow your body to soften.
Drop your shoulders.
Let your whole body feel heavy and relaxed.
Now let's take two deep grounding breaths,
Opening up the sections of your breath.
So breathe in as low as you can,
Expanding your breath into your pubic bone,
Your hips,
Your belly button,
Your side ribs,
Your midsection,
All the way up into your chest.
And slow breath out through your mouth.
Let everything soften.
One more,
Just like that.
Breathe in all the way down.
Open up the sections of your breath.
And slow breath out.
Let everything relax.
Nice.
Now repeat with me,
Out loud or silently to yourself.
Today I choose calm and ease.
Today I choose calm and ease.
Now let's balance your nervous system with some single nostril breathing.
So close off your right nostril with your right thumb.
And breathe in gently through your left.
Feel your belly rise.
And breathe out through your left.
Good.
Two more like that.
So breathe in through your left nostril.
And out through your left.
Last one,
In through your left.
Switch nostrils now,
So close your left nostril.
And breathe in gently through the right.
And out through the right.
Last one,
In through your right.
And out through your right.
Now let's calm your nervous system even more by gradually lengthening your out breath.
We'll go for in for four,
Out for four.
In for four,
Out for five.
In for four,
Out for six.
And so on until we reach a very calming 10 count out breath.
So let's go.
Breathe in through both nostrils for one,
Two,
Three,
Four.
Out,
Two,
Four.
Out,
Two,
Three,
Four.
Now let your breath return to its natural rhythm.
Let your body absorb the calm you've created.
You've just reset your nervous system.
So carry this calm energy into the rest of your day.
And as you move through your day,
Consider this.
What would you do if you weren't afraid?
Thanks so much for joining me.
I'm Stuart Sanderman.
Remember,
Practicing breathwork a couple of times a week can really help you find balance.
So follow me here on Insight Timer for more breathing sessions.
And if you're taking part in the challenge,
We'd love to hear how the practice felt for you.
So share your experience in the forum.
Thanks so much.
See you next time.
