(#118) Guided Somatic Breathwork to Reset the Nervous System & Find Balance

Feeling overwhelmed, burnt out, or disconnected from yourself?

In today’s episode of Somatic Healing for Wellness-Focused Women, Rae guides you through a simple yet powerful somatic breathwork reset designed to bring your nervous system back into balance.

This practice uses a 4-4-4-4 breath pattern (box breathing) combined with body awareness and grounding to help you reconnect with your breath, regulate your system, and return to a stable present moment.

Whether you're navigating stress, emotional intensity, or just need a mid-day reset, this guided practice supports you in finding safety, wholeness, and calm from the inside out.

✨ In this episode, you’ll experience:

• A guided box breathing practice to regulate the nervous system
• Somatic awareness to reconnect with balance
• Grounding cues to feel balanced and centered
• Affirmations for safety, presence, and emotional steadiness
• A gentle reset you can return to anytime you feel dysregulated

This practice is especially supportive for:

• Anxiety and overwhelm
• Burnout and nervous system dysregulation
• Emotional reactivity
• Feeling scattered or ungrounded
• Reconnecting with your body after stress

By slowing down your breath and bringing awareness into your body, you help shift out of fight-or-flight and into a more regulated, balanced state.

📩 Want more practices like this?
This breathwork reset is also available inside Rae’s free Breathwork Resource Library, which includes 15–20 guided somatic breathwork and meditation practices. You can access it by signing up for the Somatic Healing newsletter here.

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Disclaimer: Please remember that the information shared on this podcast is intended to inspire, educate, and support you on your personal journey. It does not substitute for professional mental health advice. I am not a psychologist or medical professional. If you are experiencing distress, mental health challenges, or medical conditions, please seek help from a qualified professional.

Transcript

Welcome And Practice Overview

Speaker 0:00

Welcome back to the podcast. If you are new here, I'm Ray. I'm a schematic coach and but work facilitator. And if you aren't new here, welcome back. I'm so glad that you are today in today's episode of the for today's episode. And my step for the number of outlets. So this is something that felt like I tell you all the last week's episode in terms of overwhelm or freedom or burn out. But it's really just a nice double static process that you can also use in the fine balance, connect with your breath, and that'll arrive into a stable present moment. So I hope that you enjoy this practice. And it will also be in the breathwork resource library. So if you want to sign up for access to that, it's free. You can check it out in the show notes. And yeah, I hope that you enjoy today's practice. I hope you have an incredible rest of your day, an incredible rest of your week. And I will talk to you soon. Welcome to your breath work and reset for the nervous system practice. Beginning to settle into your space and starting with three deep breaths. So taking a deep inhale through the nose, and exhaling through the mouth, taking a deep inhale through the nose, and exhaling through the mouth, and taking one more deep breath, just like that at your pace. And so it goes like this. We're going to inhale for four seconds through the nose. We're gonna hold at the top for four seconds, to exhale through the mouth for four seconds, and hold at the bottom for four as well. So when you feel ready, beginning that first round inhaling through the nose, one, two, three, four, hold, two, three, four, exhale through the mouth, two, three, four, hold, two, three, four. Inhale, two, three, four, hold, two, three, four, exhale, two, three, four, hold, two, three, four. Continuing that breath. So you pause at the top and back down through the body into the earth. With each breath, you are clearing and balancing the system, and you are doing it exactly right. You're doing great. Bringing your awareness and noticing the right side of your body, noticing the right side of your face, the right side of your torso, the bottom of your seat, your leg, and your foot, and noticing the left side of your body, noticing the left side of your face, your arm, your torso, the bottom of your seat, your leg and your foot. I am balanced. I am here, and bringing both of your hands to your heart or another place in your body that would bring a sense of wholeness. Maybe you want to wrap yourself in a hug. And reaffirming I am balanced and I am here, I am safe. And gently coming back into your space when you feel ready and carrying this feeling with you into the rest of your day.