15 Min Deep Breathing To Reset Your Nervous System

15:37

15:37

15 Min Deep Breathing To Reset Your Nervous System

by Kristopher Kelly

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

1

Find your calm with this fifteen-minute deep breathing practice designed to reset your nervous system and quiet an overwhelmed mind. When you breathe deeply and consciously, you activate your body's built-in relaxation response, signaling to your system that it is safe to release tension and return to ease. You will move through three gentle rounds of guided deep breathing, each one inviting you to slow down, soften, and settle more fully into your body. The practice concludes with an extended exhalation sequence and a quiet integration to help you carry that sense of calm back into your day. Whether you are managing stress, winding down before sleep, or simply needing a moment to reset, this practice offers a simple and reliable way to return to stillness.

Breathing Relaxation Nervous System Stress Anxiety Mindfulness Self Care Grounding Deep Breathing Breath Holding Box Breathing Slow Breathing Nervous System Reset Grounding Technique Stress And Anxiety Reduction Mind Quieting Body Relaxation

Meet your Teacher

Kristopher Kelly

Austin, TX, USA

Meet your Teacher

Kristopher Kelly

Austin, TX, USA

Transcript

Greetings, My beautiful friend. This is a space to soften, Settle, And reset your nervous system through the power of deep, Conscious breathing. Over the next 15 minutes, We'll move through three simple breath patterns, Each designed to guide you into deeper states of calm. We'll also incorporate gentle breath holds between rounds, Pauses at the bottom and top of the breath to quiet the mind and re-regulate your internal rhythm. Whether you're feeling anxious, Overstimulated, Or just in need of grounding, This practice is a return to center. Let's begin with one deep grounding breath together, Inhaling through the nose, Now audible exhale through the mouth. All right, Now let's begin. We'll start with deep inhales through the mouth down to the bottom of the belly and then exhaling it all out through the mouth like this. Feel the breath loosening the tight places, Gently opening the body. Exhale is an invitation to let go just a little. We'll hold for 30 seconds at the bottom of the breath and 30 seconds at the top. Now exhale every last drop of air till you're completely empty, Blowing it all out and then hold on empty. There's nothing to do here, Just rest in the pause. Take a recovery breath filling all the way up and hold. Allow yourself to be suspended in this quiet, Effortless, And open. Now let it all go. Nice. Now take a moment before we move into our second round. We're going to go into nasal box breathing now, Inhaling through the nose, Holding, Then exhaling through the nose and holding at the bottom like this. In, Hold, Exhale. In, Hold, Exhale. That's it. In, One steady rhythm. Take a recovery breath filling all the way up. Sink into the pause. Nothing to manage, Nothing to change. Nice. For our next round, We're going to do slow nasal breathing. We'll take a deep inhale through the nose for eight counts and then exhaling it all for eight counts through the nose like this. In, Safety to your nervous system. Blow it out till you're completely empty and then hold. Hold. Created. Taking root within you. Take a deep breath in. Hold at the top. Let it soften you. Now letting it all out. Ah. Now is the time to relax. No more counting. No more control. Let yourself dissolve into the stillness that's here with us now. Breathe however your body wants to breathe. This is your time to simply be. To integrate, To rest, To receive. Thank you for being here. For choosing stillness, Softness, And care. Let this calm stay with you. Not as something you have to hold, But something that holds you. Your breath always knows the way. Thank you and I wish you a beautiful rest of your day.