The Breath Reset:
A Simple Practice to Regulate Stress & Rewire Your Nervous System
The way you breathe is the way you live.
When stress takes over, your breath becomes shallow. Your body tenses. Your mind races. It’s not just in your head! It’s your nervous system doing what it was trained to do. But here’s the thing: you can train it to do something different.
The Breath Reset is more than just breathing; it’s a science-backed way to shift your body out of survival mode and into a state of calm, clarity, and balance. Whether you’re feeling overwhelmed, restless, or just out of sync, these guided breathwork practices will help you:
✔ Regulate your nervous system so stress doesn’t run the show
✔ Release tension stored in your body - sometimes without even realizing it
✔ Shift from overthinking to presence in just a few intentional breaths
✔ Build resilience so you can handle life’s stressors with more ease
Each practice is designed to meet you where you are, whether you need a quick reset after a long day, a way to ground yourself in the middle of chaos, or a deeper connection to your body’s natural rhythm.
One breath at a time, you’ll find your way back to yourself.
Try one now!
The 3-3-3 Breath: A Simple Reset for Instant Calm
The 3-3-3 Breath is a simple yet powerful foundational technique designed to help you regulate your nervous system, ease stress, and anchor yourself in the present moment.
How to Practice the 3-3-3 Breath:
Inhale through your nose for three seconds
Hold your breath for three seconds
Exhale slowly through your mouth for three seconds
Repeat as needed to restore a sense of calm
This breathwork method is particularly effective for moments of overwhelm, anxiety, or overstimulation. By slowing your breath and focusing on the rhythm, you send a signal of safety to your nervous system, allowing your body and mind to relax.
Try it now, and notice how even a few rounds can bring a sense of ease. Check back each week for a new breathwork practice designed to support your well-being.
This week’s Breath of the Week is Humming Bee Breath, also known as Bhramari Pranayama. This simple yet powerful technique uses sound and vibration to calm the nervous system, quiet the mind, and bring a deep sense of inner peace. By fully engaging your senses with intentional hand placement, this practice helps regulate stress and promote relaxation.
How to Practice Humming Bee Breath:
Find a comfortable seat and relax your shoulders.
Use both hands for full sensory engagement:
Thumbs over ears to block external noise
Index fingers over your eyebrows
Middle fingers over your eyes
Ring fingers resting gently on the sides of your nose
Pinkies resting wherever they naturally fall
Inhale deeply through your nose.
As you exhale, create a soft humming or buzzing sound, like a bee. Feel the vibration inside your head, chest, and throat.
Repeat for 3-5 rounds, allowing the sound and vibration to fully relax your body and mind.
Common Mistakes and How to Fix Them:
❌ Forcing the hum too loudly → Keep it gentle. The goal is a soft, soothing vibration, not a strained sound.
❌ Holding tension in the jaw or throat → Relax your muscles to allow the breath to flow smoothly.
❌ Shallow breathing → Take full, deep breaths before humming to maximize relaxation.
❌ Rushing through the breath → Slow down and focus on the vibration for the best effect.
Ocean Breath (Ujjayi Breathing)
This week’s Breath of the Week is Ocean Breath, also known as Ujjayi Breathing. This powerful technique is used in yoga and somatic practices to promote deep relaxation, focus, and nervous system regulation. The slight constriction in the throat creates a gentle, wave-like sound, helping to anchor you in the present moment.
How to Practice Ocean Breath:
Start with an open mouth. Exhale as if you’re fogging up a mirror, feeling the soft constriction in your throat.
Slightly close your mouth while continuing to make the same sound, now directing the breath through your nose.
Fully close your mouth and continue breathing through your nose, maintaining the slight throat constriction.
Optional: Place two fingers lightly on your throat to feel the subtle engagement of your breath.
Keep your breath steady and rhythmic, allowing it to be both calming and energizing. Continue for 1-3 minutes to experience its full effects.
Common Mistakes and How to Fix Them:
❌ Forcing the breath too hard → Keep it gentle. The throat constriction should feel natural, not strained.
❌ Breathing too shallowly → Deepen the inhale and slow down the exhale to fully engage the breath.
❌ Holding tension in the jaw or throat → Relax the muscles while maintaining the gentle constriction.
❌ Mouth breathing once fully transitioned → Once you've practiced with an open mouth, keep the breath flowing through the nose for full benefits.