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I Breathe My Way Into Stillness and Safety: 10 Min Nervous System Breathwork · Meditations for Inner Peace

• 0:04
  SPEAKER_00: Notice the weight of your body right now, the places where you meet the surface beneath you.
• 0:16
  SPEAKER_00: Let that surface hold you.
• 0:20
  SPEAKER_00: You don't have to hold yourself up in here.
• 0:26
  SPEAKER_00: Allow your eyes to close or let your gaze soften toward the floor.
• 0:37
  SPEAKER_00: Take a breath in and let it out like a sigh, like something releasing.
• 0:51
  SPEAKER_00: And once more breathe in and let it out slowly, fully.
• 1:05
  SPEAKER_00: Stay with your breath for a moment.
• 1:41
  SPEAKER_00: A signal to your nervous system that says you are safe.
• 1:46
  SPEAKER_00: You can rest.
• 1:52
  SPEAKER_00: The body doesn't need convincing, it just needs the breath to slow down.
• 2:02
  SPEAKER_00: Let's notice a few places where you might be holding your shoulders.
• 2:58
  SPEAKER_00: Let them open, like setting something down.
• 3:05
  SPEAKER_00: Now we're going to use something called the physiological sigh, the breath pattern that most quickly tells your nervous system it's safe.
• 3:24
  SPEAKER_00: Breathe in slowly through your nose, and at the top of that inhale, sneak in one more small breath, just a little more air, then a long slow exhale out through the mouth.
• 3:54
  SPEAKER_00: Let's do it once more together in a little more at the top, and out slowly all the way.
• 4:17
  SPEAKER_00: Your body received that.
• 4:30
  SPEAKER_00: Your nervous system is tilting toward rest.
• 4:37
  SPEAKER_00: Now let your breath return to its own rhythm.
• 4:42
  SPEAKER_00: No technique, no effort, just your body breathing.
• 5:20
  SPEAKER_00: Each exhale is already a little longer than the inhale.
• 5:26
  SPEAKER_00: You don't have to make it so.
• 5:29
  SPEAKER_00: It already is.
• 5:34
  SPEAKER_00: That extended exhale is where the calm lives.
• 5:40
  SPEAKER_00: It's not something you achieve.
• 5:44
  SPEAKER_00: It's something you allow.
• 5:49
  SPEAKER_00: Your body already knows how to come home to stillness.
• 5:55
  SPEAKER_00: It has always known.
• 6:00
  SPEAKER_00: Place a hand on your chest or your belly.
• 6:06
  SPEAKER_00: Wherever feels right, feel it rise and fall beneath your hand.
• 6:15
  SPEAKER_00: Feel it.
• 6:17
  SPEAKER_00: I am safe in this breath.
• 8:30
  SPEAKER_00: Feel the warmth of it.
• 8:45
  SPEAKER_00: Just breathe slow still safe.
• 9:18
  SPEAKER_00: When you're ready, let your eyes open slowly.
• 9:22
  SPEAKER_00: Take your time, blink gently, let the light come back in.
• 9:32
  SPEAKER_00: Carry one breath with you.
• 9:36
  SPEAKER_00: One long slow exhale.
• 9:41
  SPEAKER_00: Whenever you need to find your way back to this.
• 9:50
  SPEAKER_00: Before you go, thank you for being here.
• 9:54
  SPEAKER_00: If this practice has supported you, the most meaningful thing you can do is share it with someone who might need it.
• 10:03
  SPEAKER_00: A quick review, a subscription, or just sending the link to a friend.
• 10:09
  SPEAKER_00: It all helps this reach the people it's meant for the biggest.