The Circuit Breaker Breath

A 2-minute practice to reset an overloaded system and restore a steady rhythm.

Use this when you feel: Wired, overwhelmed, panicked, or

like too many circuits are firing at once.

How to Use This Practice

You can do this anywhere—while walking, working, or waiting. No one needs to know you're resetting your system's electrical grid.

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:

When you're flooded, it's like too many circuits are firing at once. The longer exhale acts as a gentle circuit breaker, slowing the charge and restoring a steadier rhythm to your nervous system's wiring.

Transcript:

"Hello. This is the Circuit Breaker Breath—a practice to reset an overloaded system. When we feel flooded, it's like too many circuits are firing at once. This breath pattern acts as a gentle circuit breaker, slowing the charge and restoring a steadier rhythm.

Begin by simply noticing the landscape of your body. Where is the energy? Is it buzzing, tight, or racing? Just acknowledge the data.

Now, bring gentle attention to the soles of your feet. Feel their contact with the floor. This is your ground wire.

Let's begin the reset.
Inhale through your nose... one... two... three... drawing a steady current down into your belly.
Hold... one... two... three... four... allowing that charge to stabilize.
Exhale slowly through your mouth... one... two... three... four... five... releasing excess energy down through your ground wire.

Again.
Inhale... drawing in spaciousness... two... three...
Hold... two... three... four... suspending effort.
Exhale... releasing twice as long... three... four... five...

Continue this pattern, letting each exhale discharge the overload until your system finds its new, quieter rhythm."

Found This Helpful? Build Your Resilience:

Understand Your Wiring: Take the free Nervous System Fingerprint Quiz for personalized practices.
Get Physical Support: Explore The Somatic Duo for tools that enhance electrical regulation.