If you’re feeling wired, anxious, irritable, or mentally scattered, your nervous system is likely stuck in a high alert survival state.

This 7-minute breath protocol is something I’ve used with high achievers who need to calm their nervous system fast without forcing relaxation.

In this guided video, I take you through a simple breathing sequence you can follow along with anywhere.

This practice helps your body move out of fight-or-flight and back into a regulated baseline, so clarity, focus, and presence can come back online.

Use this breathwork:

• Before or after high-pressure meetings

• When you feel exhausted but wired

• During anxiety, agitation, or irritability

• When your jaw is clenched and your breathing feels shallow

• When your mind feels frazzled or overstimulated

We’ll go deeper into the neuroscience and research behind why this works in the next video. For today, this is about giving your nervous system a direct experience of regulation you can return to anytime.

If this practice supports you, save it and come back to it when your system needs a reset.

[01:05] When and why to use this breath practice
[01:27] Overview of the protocol: physiological sigh + hold + long exhale
[01:58] How to do the physiological sigh (double inhale)
[03:00] Posture cues and common mistakes (shoulders, spine, chin)
[03:46] Starting 10 rounds of guided breathing
[07:40] Breath awareness check-in
[09:50] When to use this practice in daily life

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