The Circuit Breaker Breath
*A practice to slow your heart rate and interrupt the stress cycle.*
Use this when you feel: Panicked, overwhelmed, racing, or "wired."
How to Use This Practice
You can do this anywhere—while walking, working, or waiting. No one needs to know you're doing it.
The Pattern:
> Inhale gently through your nose for a count of 3.
> Hold the breath for a count of 4.
> Exhale slowly through your mouth for a count of 5.
Why It Works:
The longer exhale activates your parasympathetic nervous system (your "rest and digest" mode), signaling safety to your brain and body. This rhythm can help slow a racing heart and calm frantic thoughts.
Guided Audio Transcript
"Hello. This is a two-minute breathing practice to bring calm to your nervous system. You can use it anywhere—while walking, working, or waiting. We'll use a simple pattern: breathing in for three, holding for four, and breathing out for five. This rhythm helps slow your heart rate and signal safety to your body.
Wherever you are, just notice how you feel without judgment. You might sense tightness, racing thoughts, or buzzing energy.
Now, let's guide the breath.
Inhale gently through your nose... one... two... three...
Hold the breath... one... two... three... four...
And exhale slowly through your mouth... one... two... three... four... five...
As you exhale, see if you can invite a sense of letting go or settling.
Let's do that again.
Inhale... one... two... three...
Hold... one... two... three... four...
Exhale... one... two... three... four... five...
[... Continued guided counting ...]
And now, gently return your awareness to your surroundings. This rhythm is available to you with any breath, in any moment. Thank you."
Found This Helpful?
Build Your Resilience:
Understand Your Patterns: Take the free Nervous System Fingerprint Quiz to get personalized practices.
Go Deeper: Explore The Somatic Duo for physical tools to support your grounding practice.