How to calm your nervous system in 5 minutes

Feeling overwhelmed, anxious, or unsettled?

Try Dirgha breath - commonly known as three-part breath - to shift out of “fight-or-flight” mode and activate your parasympathetic nervous system, which promotes relaxation.

Step-by-Step: Three-Part Breath (Dirgha Pranayama)

1. Find a Comfortable Seat

Sit comfortably, either on the floor or in a chair. If you're seated on the floor, gently move any flesh out from underneath your sit bones to feel more grounded.

2. Settle In

Rest your hands on your thighs - or, for a deeper connection to your breath, place one hand on your belly and the other on your heart. Close your eyes once you feel ready.

3. Begin with a Clearing Breath

Take a deep breath in through your nose, followed by a slow, audible exhale out through your mouth. Let this breath ground you.

From here on, keep your lips gently sealed and breathe only through your nose.

4. Inhale in Three Parts

First, breathe into your belly, letting it rise like a balloon.

Then, draw the breath into your ribcage, expanding both the front and back ribs evenly.

Finally, fill up through your chest, all the way to your collarbones.

5. Exhale in Reverse

Begin by softening your chest.

Then, release the breath from your ribcage.

Finally, draw your belly in, emptying the breath completely.

6. Repeat

Continue this three-part breath for 5–10 cycles, or for 3–5 minutes, depending on the pace of your breath.

Why It Works

This breathing technique slows your heart rate, increases oxygen intake, and tells your body it’s safe to relax. Practicing Dirgha breath regularly - even for just five minutes - can help reduce anxiety, regulate your emotions, and create a sense of calm throughout your day.