5 Minute Breathwork to Calm Your Nervous System | Episode 3

24 Mar 2026 · 4 min

Watch on YouTube

4:21

In this five‑minute guided breathwork session, TJ Walker leads listeners through a calming 4‑second inhale / 6‑second exhale rhythm, reinforced by two supporting voices that cue each breath. Throughout the practice, Walker provides gentle physical relaxation cues—softening shoulders, relaxing the jaw—and repeatedly reminds participants that each exhale signals safety, slows heart rate, and allows tension to leave the body. The session maintains a steady rhythm, adds brief affirmations about the nervous system settling, and concludes after a series of four additional breaths, leaving listeners in a state of physiological calm.

Chapters

Ultimize. Take a comfortable seated position. Let your hands rest loosely. If at any time you feel lightheaded, return to normal breathing. We'll begin. Inhale slowly through your nose for 4. Exhale gently through your mouth for 6. Good.
Inhale for 4.
Exhale for 6.
Let your shoulders soften.
Inhale for 4.
Exhale for 6.
With each exhale, your nervous system begins to settle.
Continue. Inhale for 4.
Exhale for 6.
Inhale for 4.
Exhale for 6.
Your heart rate is gradually slowing.
Inhale for 4.
Exhale for 6.
Let your jaw relax.
Inhale for 4.
Exhale for 6.
Each breath signals safety to your body. Continue breathing at this pace.
Inhale for 4.
Exhale for 6.
Inhale for 4.
Exhale for 6. You are steady.
Inhale for 4.
Exhale for 6.
Tension is leaving your body.
Inhale for 4.
Exhale for 6.
Stay with this rhythm. 4 more breaths.
Inhale for 4.
Exhale for 6.
Inhale for 4.
Exhale for 6.
Inhale for 4.
Exhale for 6.
And one more.
Inhale for 4.
Exhale for 6.
Return to natural breathing. Notice the difference in your body. Notice the steadiness. Carry this calm forward into the next hour. Pick this length. Practice it daily.