Mona SharmaCelebrity nutritionist and wellness advocate

A 2-Minute Breathwork Reset for Your Weekend 🧘‍♀️💨

20 Apr 2025 · 2 min

Watch on YouTube

1:30

In this short guided video, Mona Sharma leads viewers through a simple breathwork exercise designed to alleviate feelings of overwhelm, anxiety, and stress. She instructs a sequence of deep nasal inhales, brief pauses, and slow mouth exhales, emphasizing belly expansion, gentle holding, and a focus on releasing tension with each exhale. The pattern includes a first breath held for a three‑second count, then a second breath held for four seconds with a six‑second exhale, and a final repeat of the four‑second inhale/hold followed by an exhale. Mona encourages repeating the cycle until a noticeable shift in feeling occurs, highlighting the goal of surrendering distracting thoughts and cultivating a sense of release.

Questions this video answers

Mona Sharma

3, 2, 1 (spoken as a gentle hold at the top)

Inhale 4 seconds, hold 4 seconds, exhale 6 seconds (4-4-6)

Chapters

Here's a simple, beautiful breathwork practice that you can practice at any point throughout the day, proven to help you shift from the feeling of overwhelm and anxiety or spinning and stress. With practice, you will feel the shift. So join me right now. Go ahead and take a long, slow, deep breath through the nose, feeling your belly expand, holding it gently at the top for 3, 2, 1. Now exhale through the mouth, letting all the tension melt away. Let's try it again together, inhaling for four seconds, holding softly at the top for four. Now exhale through your mouth for six. One more time, inhaling through the nose for four, holding softly, releasing the tension. Exhale. You can do this as many times as needed until you feel the shift. The goal is to stick with the feeling of release. Whenever you exhale, try to soften and release and surrender what is distracting.