Regulate your nervous system using three-part and coherent breathing techniques for deep relaxation.

English

This short complementary practice is designed to help your nervous system settle and return to balance. We begin with 3-part breathing (also known as diaphragmatic or 3-dimensional breath) to gently expand and soften the breath through the belly, ribs and chest. From there, we move into coherent breathing — slow, rhythmic breathing of around 5–6 breaths per minute — which encourages the heart, brain, and nervous system to synchronise, supporting calm, stress reduction, mental clarity, and deep relaxation.

This practice is part of my Regulate pillar and is ideal for moments when you feel stressed, dysregulated, anxious, or simply in need of grounding and balance. It can be used on its own or alongside my Yoga Nidra practices.

You can return to this balanced state anytime through your breath — whether with a few rounds of 3-part breathing on its own, or by combining it with a steady, equal rhythm of inhale and exhale.

Breath & Balance: A Regulating Breath Practice

Welcome, my name is Gemma. This practice is designed to help your nervous system settle and return to balance, inducing the parasympathetic nervous system or rest and digest. We will start with what's called three-part breathing, also known as diaphragmatic breathing or three-dimensional breath. We will then build on this breath with something called coherent breathing, slow rhythmic breathing of around five to six breaths per minute, which encourages the body's systems, the heart, brain and nervous system, to synchronize and therefore enter a space of calm, stress reduction, mental clarity and deep relaxation. So let's begin. Start by finding a comfortable seat, either on a chair or with legs crossed beneath you. Ensure your back is in an upright position without tension or effort. So if you need some support like a pillow behind the lower back then that's absolutely fine. You may even prefer to do this lying down. Either way, get yourself comfortable and supported. You can close down the eyes if that feels good for you or simply soften your gaze. Gently place the left hand on the space around your heart and the right hand on the belly. Notice the natural breath here. Just allow the breath to be as it is, without changing it and simply pay attention to how the breath feels in this moment. Imagine now that the torso is made up of three chambers, the lower, middle and upper. The lower chamber is the belly, the middle chamber is the ribcage and the upper chamber is the chest. Begin now by slowing down the breath and drawing the air down into the belly and on the exhale allowing the belly to soften again. Lengthen the inhale, the belly expands like a balloon and on the exhale the belly draws in again. There is no effort here, no forcing. Just allow the inhale to expand the belly in all directions, even just a little and the exhale to naturally draw back in again. Now bring your attention to the middle chamber, the ribcage. On the inhale the belly expands and the ribcage follows. On the exhale the ribs soften, the belly softens. Again, breath in, filling the belly and then the ribs and let it all go together on the exhale. And now we include the upper chamber. Inhale into the belly, the ribs and then expand the chest. Exhale and allow all three chambers to settle and return to rest. With the inhale the belly expands, ribs expand and the chest gently lifts and then letting that all go together. Inhale, expanding through all three chambers and exhale, release all three chambers together. Continue in this way, keeping it slow and smooth and gentle. There should be no forcing here, no tension on the inhale as you fill up and if there is any tension then just ease off slightly. Can you allow this to feel expansive and spacious? And each exhale can you soften a little more? Release the breath now and return back to your natural breath and just take a moment to tune in and see how the body feels. In a moment we'll utilise the three-part breath and move into a steady, balanced rhythm of breathing called coherent breathing. I will guide you to a count of five on the inhale and five on the exhale. But if this feels too slow or too fast for you, you may prefer to use four and four or six and six to count with. Comfort is most important here so find what works for you. Remember the three-part breath as we find the rhythm of the coherent breath. Begin with a gentle exhale here and then inhale, five, four, three, two, one. Exhale, five, four, three, two, one. Inhale, five, one. Exhale, five, four, three, two, one. Inhale for five. Exhale for five. And continue in this way at your own pace. The breath like a gentle wave and out at the same rhythm. Nothing forced. Inviting balance. Let go of any control over the breath now and return to your natural breath. I hope you're feeling a little calmer and more balanced. And know that this balanced state is something you can return to any time through your breath. Thank you for practicing with me. Again, my name is Gemma and I wish you a beautiful, balanced day ahead.