5 Minute Breathwork with Breath Hold for Deep Calm | Episode 4

24 Mar 2026 · 5 min

Watch on YouTube

4:39

In this five‑minute guided breathwork session, TJ Walker leads listeners through a structured breathing practice designed to calm the nervous system and promote deep relaxation. Participants are instructed to sit comfortably, relax the shoulders, and follow a 4‑second inhale through the nose followed by a 6‑second exhale through the mouth, repeated several times. The guide notes physiological effects such as a slowing heart rate and a settling nervous system. After two steady breaths, a gentle full exhale is followed by a brief breath hold, then a slow inhale, hold, and release. The session concludes with a return to natural breathing, an invitation to notice the lingering calm, and encouragement to practice the technique daily. Safety reminders (e.g., return to normal breathing if light‑headed) are interspersed throughout.

Chapters

Ultimize. Take a comfortable seated position. Let your shoulders relax. If at any time you feel lightheaded, return to normal breathing. We'll begin with slow, steady breaths. Inhale through your nose for 4. Exhale through your mouth for 6.
Good.
Again, inhale for 4.
Exhale for 6.
Let the exhale soften your body. Continue.
Inhale for 4.
Exhale for 6.
Inhale for 4.
Exhale for 6.
Your heart rate is beginning to slow. 2 more steady breaths.
Inhale for 4.
Exhale for 6.
And again, inhale for 4.
Exhale for 6.
Now gently exhale completely.
Hold here.
Stay steady.
Let the body be still. When you feel the need to breathe, inhale slowly through the nose. Hold that inhale gently. And release slowly through the mouth.
Good.
Return to slow breathing.
Inhale for 4.
Exhale for 6.
Notice the calm rebound in your body.
Inhale for 4.
Exhale for 6.
Your nervous system is settling. One more steady breath.
Inhale for 4.
Exhale for 6.
Inhale for 4.
Exhale for 6.
Notice the calm rebound in your body.
Inhale for 4.
Exhale for 6.
Return to natural breathing. Notice the steadiness. Carry this calm into the next hour. Pick this length.
Practice it daily.