5 Minute Daily Mindfulness Reset | Episode 3

17 Mar 2026 · 4 min

Watch on YouTube

4:18

TJ Walker guides you through a 4-second inhale, 6-second exhale breathing pattern to reset your nervous system. Soften your shoulders, relax your jaw, and notice your heart rate slow as your body signals safety with each exhale.

Chapters

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.