Breathe, Reset & Realign: A 5-Minute Practice for Calm & Clarity
This short guided meditation is a simple yet powerful way to restore your energy and settle your nervous system. In just five minutes, you’ll be guided through three traditional breathwork techniques: Alternate Nostril Breathing, Bumble Bee Breath (Bhramari), and a silent So Hum mantra meditation.
Each of these practices supports relaxation, mental clarity, and emotional balance. Together, they create a deeply grounding experience that anyone can benefit from—whether you’re new to meditation or just short on time.
Here’s the recorded practice:
Click here for tips on how to sit comfortably for meditation
This practice is a beautiful reset—any time of day. If you are new to meditation, I recommend following this recording everyday for a week – you can always length any of the breathing practices or sit longer when you’re up to it.
The Benefits of two powerful pranayama exercises:
1. Alternate Nostril Breathing (Anuloma Viloma)
This balancing breath harmonizes both sides of the brain and supports mental focus.
- Calms the nervous system
- Reduces anxiety and restlessness
- Enhances clarity and concentration
2. Bumble Bee Breath (Bhramari)
A gentle humming breath that relaxes the body and calms the mind through soothing vibration.
- Relieves tension in the head, face, and jaw
- Lowers stress levels
- Promotes emotional release and deep calm
3. So Hum Mantra Meditation
A silent repetition of the mantra “So” on the inhale and “Hum” on the exhale.
- Anchors attention to the breath
- Encourages mindfulness and inner stillness
- Cultivates a sense of connection and presence
This meditation is perfect if you’re feeling anxious, overwhelmed, or simply need a mindful reset. No experience necessary—just 15 minutes, your breath, and a quiet space.
📌 Benefits of this practice:
✔️ Reduces anxiety and mental clutter
✔️ Supports nervous system regulation
✔️ Cultivates mindfulness, presence & calm
✔️ Can be done anytime—morning, midday, or before bed
🎧 Grab your headphones, sit comfortably, and press play.
Return to this practice anytime you need to reset, ground, and breathe.
Want to go deeper or tailor this to your unique needs?
Join the 108 Days of Practice, a community-wide commitment to a personal wellness routine or practice. I can also help you personalize your breathing and meditation practice based on the time you have available and your specific goals and needs.
Namaste