[Breathwork] Unhook the Pressure E.3 S.4

If you’ve been living in “push through” mode, this 10-minute breathwork reset will help you unhook from pressure and come back to safety. 

Using a simple inhale 4 / exhale 6 rhythm (plus an optional release breath), you’ll calm the nervous system, soften tension in the shoulders/chest/belly, and reconnect to awareness—without overthinking. Save this episode and repeat anytime you feel overwhelmed, wired+tired, or emotionally maxed out.

What You’ll Practice

• Inhale 4 / Exhale 6 nervous system reset
• Optional “reset breath” to release stress fast
• Pressure release through shoulders, chest, and belly
• Anchors: “I release the pressure” + “I return to safety” + “I choose awareness”

Learn more how you can heal from the inside out at:  RockynHealth.com/start-here

Ready to Go Deeper?

If this hit home and you’re ready to get unstuck and become unstoppable (mind + body), check the links in the show notes for what’s currently open through Rockyn Health—including options like Reset, Rise, and upcoming Retreats. Not sure what you need? Message “YES” and we’ll help you choose your best next step.

Connect With Dr. Raquel

Instagram: @dr.raquel_rockyn.health
Website: RockynHealth.com
Podcast: Rockyn YES: Your Empowered Self

Quick Note

This podcast is for education and inspiration and is not medical advice. Always consult your healthcare provider for personal medical decisions.

© 2026 Rockyn Health. All Rights Reserved.

Transcript

SPEAKER_00 0:01

Welcome to the Breath Work Reset on the Rockin' Yes Podcast, Your Empowered Self. I'm Dr. Raquel Yarrow. Let's downshift your nervous system and come back to safety, starting now. Find a comfortable position if you can. Place both feet on the ground and let your shoulders drop. Unclench your jaw, soften your forehead. If it feels good, place one hand on your chest and one on your belly. And just notice, without judgment, where your body is holding pressure today. If you want, close your eyes or lower your gaze. We're going to start with a simple pattern. Inhale through your nose for four, three, two, one, and exhale through your mouth for six, five, four, three, two, one, and inhale again for four, three, two, one, and exhale for six. Let the exhale be longer and slower. That's the signal I'm safe enough to soften. One more time. Inhale for four, three, two, one, and exhale for six, five, four, three, two, one. And just keep doing that nice deep breathing in for four and out for six. Now I want you to bring your mind the pressure you've been under, bring to mind what you've been under for pressure. Maybe it's deadlines, maybe it's health stress, maybe it's just carrying everyone else, all their stress. Maybe it's the invisible pressure of keeping it all together. No story needed, just name it. The pressure. And here's what we're doing today. We're going to unhook from pressure. So it stops running your body. If this feels comfortable, we're going to do two gentle reset breaths. We're going to inhale through the nose, take a second small sip of air in at the top, then exhale through the mouth long and slow. So let's try that. We're going to inhale for four, three, two, one, take another smaller sip of air at the top, and then exhale through the mouth. Six, five, four, three, two, one. Again, inhale for four, three, two, one, a small extra sip at the top, and exhale. Six, five, four. Just let it go. Good. Now return to that simple rhythm breathing of inhale for four, exhale for six. Now we're going to add an anchor phrase on the inhale. You're going to silently say, I release. And on the exhale, the pressure. So inhale, I release, exhale, the pressure. So inhale for four, I release, and exhale for six, the pressure. Again, inhale, I release, and exhale the pressure. As you exhale, imagine the pressure sliding off your shoulders. Like you're taking off a heavy backpack you didn't even realize you were wearing. Inhale and exhale. Your shoulders soften. Beautiful, that's right. Inhale. Good. And exhale. Let your jaw just relax. Let it fall open. Beautiful. That's right. Now bring your tension to your chest. A lot of pressure shows up here as tightness. Like you're holding yourself together. On your next exhale, soften the chest. Just five percent. So inhale for four. Beautiful. And exhale for six. Just soften the chest. Now your belly, let it relax. Inhale and exhale. Just relax the belly. You're not letting your guard down in life. You're letting your body know it doesn't have to live an alarm. Now we shift into safety. On the inhale, you're gonna silently say I return. And on the exhale, you're gonna silently say to safety. So inhale for four, I return. Beautiful. And exhale for six to safety. Again, inhale, I return. And exhale to safety. Now we connect it to your much beef. Beautiful. So now on the inhale, I choose. And on the exhale, awareness. We're gonna inhale for four. I choose. And exhale for six. Awareness. Again, inhale for I choose. And exhale. Awareness. Awareness doesn't mean overthinking. Awareness means you notice what's true. And you choose a new pattern. Because you're not broken, your pattern, and patterns can change. Let your breath return to a natural pace. Ask yourself quietly, what pressure am I carrying that isn't mine to carry? What can I release today without everything falling apart? Where can I choose support instead of pushing through? And repeat after me slowly. I can be successful without being in survival mode. I release what isn't mine to carry. I return to safety. I choose awareness. Beautiful. Now let's take two final rounds together. Inhale for four and exhale for six. And again, inhale for four. And exhale for six. Soften your shoulders. One more deep breath in and a long breath out. Beautiful. You did excellent. Save this and come back to it anytime you need a reset. If you know anybody who needs to do this reset, please feel free to send it to them. And if you want help figuring out your next step, go to rockinhealth.com slash start here. And remember, you're not broken, you're patterned.