✤ NERVOUS SYSTEM RESET
Breathwork Journeys for Deep Relaxation
COURSE 3
DEEP NERVOUS SYSTEM REGULATION
Goal: Train the system to remain calm under extended stillness.
This is where real baseline change happens.
Phase 1 — Entry Calibration
Pattern: IN — 5 - OUT — 5
Duration: 5 minutes
Phase 2 — Downregulation Ladder
Gradually slow the breath.
Cycle progression:
• 5–5
• 4–6
• 4–8
Spend ~3 minutes on each level.
Effect: Progressive parasympathetic dominance.
Phase 3 — Breath Suspension Awareness
After exhale: Pause naturally (no force).
Then inhale gently.
Pattern: IN — 4 - OUT — 8 - PAUSE — natural
Duration: 10–15 minutes
This introduces tolerance to stillness—critical for anxiety reduction.
Phase 4 — Full Body Regulation
Let the breath become effortless.
No strict counting.
Just:
• nasal
• slow
• silent
Duration: 10 minutes
Markers of success:
• heavy body sensation
• quiet mind
• time distortion (mild)
Final Integration
Do not jump up.
Sequence:
small movements
open eyes slowly
drink water
Optional: Short walk to stabilize state.
Healing
Balance
wholeness
Peace
SAFETY NOTES
Avoid or modify if:
• severe respiratory conditions
• panic disorder (start only with Course 1)
• cardiovascular instability
Stop immediately if:
• dizziness becomes strong
• numbness spreads
• anxiety spikes
This is regulation work—not endurance.
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