7 Minute Mindfulness Practice for Emotional Control | Epsode 4

18 Mar 2026 · 7 min

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7:21

TJ Walker guides a 7-minute breathing exercise: inhale for 4 seconds through your nose, exhale for 6 seconds through your mouth. The practice slows your heart rate and triggers what he calls a "calm rebound" in your nervous system. Do it daily for better emotional control.

Chapters

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.
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.
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 steadiness. Carry this calm into the next hour. Pick this length.
Practice it daily.