Eric Ehle leads a 15-minute breathwork routine designed to calm your nervous system. The practice uses extended sigh exhales, equal-part breathing, and breath holds, moving air from your belly to your heart with slow exhales through pursed lips.
Questions this video answers
2025-08-04T15:01:38Z
Three rounds (first round: extended sighs; next two rounds: equal-part breathing).
1 minute 20 seconds
Chapters
All right, welcome all of you beautiful breathing people to another guided breath work journey. Today's session we're going to be breathing in through the nose with the long sigh of the mouth. And then you, you inhale again into the belly, up to the heart with a long sigh of the mouth. Beautiful. So we'll do this in the first round and the next two rounds will do equal part breathing still in through the nose, out through the mouth. Each round will be followed by breath retentions after the exhale, calming our nervous system down even more. So this session can be done before bed, can be done when you wake up, can be done whenever you want to down regulate your nervous system. So find your way to a comfortable position. This can be done lying, this can be done seated. Listening to what your body needs. Relaxing into your space, bringing a gentle smile to your face. Beautiful. Now let's exhale everything out of the.
Mouth.
As we inhale. In three, two, one. Long, beautiful exhale, full inhale, relax, exhale, Inhale through the belly, up to the heart. Let it out with a long sigh, releasing tension.
2, 3, 4. And 2, Three, four. And two, 3, 4 and 2. Now.
Breathing in good energy and letting go of any tension rejection.
Holding fully presence.
Right here, right now.
Three, four. In. 1, 2, 3, 4. And 2, Three, four. Three, four.
Just a few more these extended sides.
Five, three, four. In, two, out. Two, three, four. In two, 3, 4, Three, four. All right.
Now take a big full breath all the way in as you hold at the top. Heal. Let go. Now let it out with the side. Fully relax. Sinking into the position that you're in. Placing your full awareness on your body.
Beautiful.
Inhale fully through the nose. Hold on to this breath. Continue to be present with any sensations. Now exhale with the sigh. Beautiful work everyone. Stay present. Stay in this beautiful body of yours. And let's prepare for the second round of this journey. Starting with extended size and then finishing with equal bar. Breathing in three, two. One, two.
Three, four. Three, four. In two, 3, 4.
Breathing in gratitude with each inhale. Releasing tension and thinking with each exhale in the gratitude. Out in attention.
3, 4 and 2, Three, four. And two and two, three, four and two nine, two, three, four, eight. Two, 3, 4.
And this will be your final extended exhale.
2, 3.
Holding your breath just a few seconds. So we move on the equal bar. Breathing in three, two, one.
Sam.
And this will be your final rhythmic breath. Now take a big beautiful inhale, inviting in all this good energy. Hold at the top feel. And now exhale with the Side. Relax into the space of stillness, just feeling everything slow down. Into the space of stillness, just feeling everything slow down.
It.
Just a few more seconds. Inhaling through the nose, holding your breath at the top and it's inclined to smile to your face. The presence. Continue to hold. And now let's exhale very slowly out the mouth like you're blowing out through a straw. Inhale through the nose. A nice side. Inhale through the nose. Sigh, relax. Take a few normal breaths.
As we.
Go into the final part of this journey. Equal part breathing in through the nose, out through the mouth. In 3, 2, 1, 2.
J. Sa.
Beautiful work, everyone. We are halfway done with the final round of this journey and you're breathing in gratitude, letting go of anything that is no longer for serving. Oh, beautiful.
Inhale.
Exhale. We are almost there.
It.
And this will be your final rhythmic breath as you take a big, beautiful inhale. All the way in, all the way in. Hold at the top. Relax your shoulders, relax your jaw. Now exhale with the side. And relax for this 1 minute 20 second breath retention.
It's.
Inhale through the nose. Bring in this energy. Hold at the top.
Yeah.
Bring a little smile to your face for this final hold. All right. And once again, we'll exhale very slowly out the mouth. Pursed lips. Inhale through the nose. One last big sigh. Yeah. Beautiful work everyone. Stay present. Stay where you are. Give yourself a few minutes. Just connect. And to be. And knowing that we have the power to continue inviting in feelings of gratitude. Maybe you need to think back at a time somebody did something for you that made you feel extremely grateful, joyful, full of laughter. Just bring those feelings into right here and right now.
