Breathwork Sunday: Release overwhelm and nervous system

Feeling overwhelmed, tense, or mentally overloaded? This guided breathwork session is designed to help calm your nervous system, slow the mind, and bring your body back into a more grounded, regulated state. Press play when you need a gentle reset.

In this guided breathwork session, Dr. Raquel walks you through a gentle breathing practice to help calm overwhelm and support nervous system regulation.

If you have been feeling mentally busy, emotionally overloaded, physically tense, or like your body just cannot seem to settle, this episode is for you.

Using a simple longer-exhale breathing pattern, this practice helps create space, calm the body, and invite a sense of safety back into your system.

This is a beautiful session to come back to anytime you are feeling stressed, wired, overstimulated, or just needing a reset.

What you’ll experience in this episode:

• Gentle guided breathing
• Nervous system support
• A chance to slow down and release tension
• A simple reset you can return to anytime

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, BE (Breakthrough Experience) 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

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Good evening. Welcome back to the Rockin' Yes podcast, your Empowered Self. Tonight we're going to do some breath work because it's our Sunday breathwork session, and this is for overwhelm and for resetting your nervous system. So welcome to tonight's breath work session. Today it is for the person who has been caring a lot. Maybe your mind has been racing, maybe your body feels tight, maybe you have been pushing through, holding it together, doing your best, and not giving yourself much space to pause. If that's where you are today, this is your moment to slow down. This breath work is here to help you calm your nervous system, settle your body, and bring you back to yourself. You do not have to do this perfectly. You do not have to force anything. Just let yourself arrive here. So go ahead, get comfortable. Go ahead if you want to sit down, just keep your spine nice and straight, feet on the floor, or you can lie down and just rest. And if you fall asleep, in case you're doing this right before bed, that is totally fine. Just go ahead and you can use this as your ability to just go right to sleep. So whatever feels supportive for you right now, sitting or lying down, just whatever you do, let your shoulders soften, unclench your jaw, relax your hands, close your eyes, let your belly soften. And just begin by noticing your breath exactly as it is. No need to change it yet. Just notice. Notice how your body feels today. Notice if your mind feels busy. Notice if your chest feels tight. Notice if your body feels heavy or tired. Just notice without judgment. Now begin to take a slow breath in through your nose for a count of four, three, two, one, and exhale gently through your mouth for a count of six, five, four, three, two, one. Again, inhale. Four, three, two, one, and exhale through your mouth for six, five, four, three, two, one. Beautiful. Keep going at your own pace. Inhaling for four. Exhale for six. As you breathe out, imagine your body releasing a little of what it has been holding. A little pressure, a little tension, a little urgency. Inhale for four. Beautiful. And exhale for six. That's right. Let the exhale be a reminder that you do not have to carry everything all at once. And inhale for four and exhale for six. Let your shoulders soften even more. Inhale for four. Exhale for six. Let your jaw relax. Inhale for four. Exhale for six. Let your belly soften. That's right. Inhale for four and exhale for six. Keebreathing. Nice deep breathing. That's right. Let your body know that it is safe to slow down. Keep breathing gently here. With each inhale, create a little more space. With each exhale, release a little more tension. Just let your body melt into your chair or into your bed. Just let everything melt away. Kind of like you have oil around you, and now everything is just sliding and slipping right off of you. All the tension, all the stress, everything you've been trying to hold on to or push through, or push to try and get your objectives to become reality. Just let it all go. It's okay. You're safe. You can let it go. You do not have to fix everything today. You do not have to figure it out in this moment. Just be open to the possibility of something new coming to you. What would it feel like to let go and know that something new is on its way to you. Maybe even something better than you ever thought is already on its way to you. It has been waiting for this moment. It has been waiting for you to let it go, to let go of your hold on whatever you wanted and just let it go because it's on its way to you. And as you let go of what you thought you wanted, what is meant for you is now able to float right down into you. That's right. Keep breathing nice and deep. You only need to breathe. You only need to be here. Inhale for four. Exhale for six. Beautiful. Let your yourself receive this moment. Inhale for four. Exhale for six. Let your body soften. Now allow your breathing to return to a natural rhythm. Notice what feels different. Maybe your mind is a little quieter, maybe your body feels a little softer, maybe there is just a little more space. Even if the shift feels small, it matters. This is your reminder that healing does not always begin with doing more. Sometimes healing begins by slowing down enough to hear what your body has been trying to say. Take one more slow breath in, and a long breath out. Beautiful. That's right. You are exactly where you need to be. When you're ready, you can gently open your eyes, come back slowly, and carry this calmer energy with you into your night or the rest of your day. And if this has helped you, save this episode and come back to it anytime your system feels overloaded.