A 12-minute guided morning breathwork session (by Eric Ehle, DO) designed as a nervous-system reset. The instructor (SPEAKER A) leads listeners through multiple four-minute rounds emphasizing extended exhales, breath-holds after exhales, and then equal-part breathing; a secondary voice (SPEAKER B) provides counts and pacing. The practice can be done seated or lying down and closes with instructions to return to normal nasal breathing and carry calm into the day.
Chapters
All right, welcome all the beautiful breathing people to another guided breath work session. In this 12 minute nervous system reset, we're gonna breathe gently in through the nose and out through the mouth. We'll start extended exhales and then we'll finish each round with equal part breathing in between each round. We'll hold our breath after the exhale, calming our nervous system, allowing everything to slow down as we come into this body of ours, into this beautiful moment. With each conscious breath. Each round is four minutes of breath breathing with the buildup of music. This can be done lying down or seated. Just arrive to your space. Bring a gentle smile to your face, Relaxing your body, letting go of what you need to do. After this, exhale everything from your mouth. Now inhale through the nose.
3.
Slow inhale, holding this.
2, 3.
And then you exhale out the mouth like you're blowing out through a straw, releasing any tension. 7. A slow inhale through the nose.
3, 4.
Holding on to this energy at the top.
3, 4.
And exhaling first.
Lips. 3.
Softening coming into your practice.
Four. Hold 2, 3, 4. 2, 3, 4, 5, 6, 7, 8. And 2, 3, 4. 2s, 3, 4.
And this will be our final extended exhale as we move on to equal part breathing. Seven. In three, two, one. To stay present with each gentle breath, creating space. Let it go of any stress tension that you're holding on.
Inhaling. Good.
Let it go. What is not serving you in this moment. Just continue to connect with your breath. Connect with any emotions, speed up the breath.
Three, two, one. Sam. Sa.
Now take a full breath in. Hold at the top and feel. Now exhale with the side, holding your breath at the bottom. Just fully relaxing into this moment.
It. Sam.
All right, now let's inhale through the nose. Bring in this good energy. Hold at the top. Now exhale with the side. Yes. Beautiful work everyone. One more round of this reset. Continue coming into our body, inhaling through the nose.
Two, three, four.
Holding on the top.
Two, three.
A nice long beautiful exhale. Mouth.
Three.
Forming our nervous is. Five. Sit calm in our mind.
Beautiful. Seven. Now we're gonna move on to equal part breathing.
Two, three, four.
Exhaling, two, three. Nice beautiful big inhale, inviting in the good, letting go any stress, any overthinking to allow the breath to bring you into this moment.
2, 3, 4 and 2. 3. 4. 2.
All right. And we'll finish the journey. We'll double speed.
Breathing.
Follow the rhythm. Inhale in and out.
Beautiful.
Three more of these breaths stay present. All right, last one. Big as you can. Hold Gentle smile at the top. Now exhale with the side, holding your breath at the bottom. Just allow everything to slow down. Just be with yourself.
Sam.
All right. Inhale through the nose.
Hold.
Smile. Exhale with a sigh. Yes. Beautiful work, my friends. Just allow your breathing to return to in and out of the nose. There's nothing you need to do right now except be here. Now, when you're done with this meditation, go out, enjoy your day. Enjoy your calm nervous system. Be kind to yourself and be kind to others. Much love to all of you. You remember to breathe and remember to laugh. Peace.
