5 Minute Breathwork Meditation To Calm Your Nervous System

Pause for a moment.

Feel your feet.

Feel your hands.

Notice the surface supporting your body.

Begin breathing in through the nose for 4,

And out for 6,

Exhale 2,

3,

4,

5,

6,

Inhale 2,

3,

4,

Exhale 2,

3,

4,

5,

6,

Continuously on your own,

No effort,

Just a longer exhale.

If your mind is busy,

Let it be.

Keep returning to the breath.

Inhale for 4,

Exhale for 6.

As you breathe out,

Silently repeat,

In this moment,

I am safe,

Nothing else is needed right now.

Again,

Breathing out,

In this moment,

I am safe,

Nothing else is needed right now.

Stay with this for a few more breaths.

When you're ready,

Let the breath return to normal.

Carry this feeling of steadiness with you.