7-Minute Stress And Emotional Reset Breathwork Practice

This is your Nervous System Reset,

A breathwork and meditation practice to help you release the turbulence you're experiencing and bring you back to center.

Sit with your eyes closed in a comfortable position and focus on the sound of my voice.

Take a deep breath in and release it out.

Take another deep breath in and this time on the release,

Let it out with an audible exhale.

Once again,

Deep breath in and an audible exhale out.

We're going to do a breathing technique together called box breathing.

You may also know it as square breathing and we breathe to a count of four.

This technique will help you slow down your breath,

Distract your mind and release any stress or anxiety that you're holding in your body right now.

We will breathe in to a count of four,

Hold the breath for a count of four,

Release it slowly to a count of four and then hold again for a count of four.

We will do this on repeat until we start to notice our nervous system calming down and our bodies and minds relaxing and letting go.

We will do this together two times and then you will do it on your own while I mind the time.

As we go,

You can shorten or increase the length of your breath as feels most comfortable for you.

So when you're ready,

Exhale to clear your lungs and breathe in for four,

Hold for four,

Release the breath for four,

Hold for four and again inhale for four,

And hold for four.

Breathe out for four and hold for four.

Continuing on your own this time to your own count,

When I bring you back with my voice,

Continue sitting with your eyes closed and return to a natural breath.

Returning to a natural effortless breath now.

Noticing the stillness,

Noticing the sensations in your body,

Taking note of the difference in how you feel now.

Allowing yourself to be here in this moment,

Grounding in presence and in stillness.

This is the stillness between our reactions and how we are at our core when we reconnect with our center.

With every passing exhale,

Release any thoughts or feelings that may linger.

Putting your hand on your heart,

Acknowledging yourself for taking this time for you to resettle into presence and into calm.

We'll take three final breaths together to finish the practice.

Take a deep breath in and release it out.

Take another longer breath in and release it out.

One last final deep breath in,

The deepest one yet and release it out.