Episode 6: Breathwork to regulate your nervous system

EPISODE SUMMARY

Take a moment to pause, breathe, and reconnect with your body.

In this week's Nervous System Regulation Practice, LeNaya Smith Crawford guides you through a simple 4x6 breathing practice designed to support nervous system regulation and help you move toward the parasympathetic response. The practice uses a four-count inhale through the nose followed by a slow six-count exhale through the mouth, emphasizing the importance of a longer exhale.

This guided practice invites you to find a comfortable position, notice your natural breath, and connect with your body. LeNaya guides you through grounding, affirmations, and several rounds of 4x6 breathing before giving you space to continue the practice at your own pace.

Whether you are feeling overwhelmed, need a moment to pause during your day, or simply want to create intentional space for your nervous system, use this practice as an opportunity to slow down, breathe, and remind yourself that you are worthy of the time it takes to nourish your mind, body, and soul.

KEY TAKEAWAYS

  • The 4x6 breath involves inhaling through the nose for four counts and slowly exhaling through the mouth for six counts.
  • A longer exhale can support the nervous system in moving toward the parasympathetic response.
  • Your breath can serve as an anchor, helping you become more present and connected to the moment.
  • You can adjust the breathing count according to what feels comfortable for your body. This is your practice.
  • Nervous system regulation can be supported through simple practices that can be incorporated into everyday life.
  • Creating space to pause and breathe can be an intentional way to nourish your mind, body, and soul.

IN THIS PRACTICE

  • 4x6 breathwork
  • Nervous system regulation
  • Parasympathetic response
  • Longer-exhale breathing
  • Grounding and presence
  • Body awareness
  • Safety affirmations
  • Gentle movement
  • Mind, body, and soul nourishment

PRACTICE WITH LENAYA

Find a comfortable position and allow yourself a few uninterrupted moments to slow down.

Throughout the practice, LeNaya guides you through the 4x6 breath:

Inhale through the nose for 4 counts.
Exhale slowly through the mouth for 6 counts.

You will first be guided through several rounds before being given space to continue the practice at your own pace.

As you practice, you are invited to connect with your breath and body while repeating:

I am safe.
I am held.
It is safe to be here in my body and with my breath.

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ABOUT LENAYA

LeNaya Smith Crawford is a licensed holistic therapist, trauma-informed facilitator, yoga and breathwork teacher, sound healer, and entrepreneur. She is the founder of The Holistic Therapist Academy and creator of The Holistic Therapist Framework, a five-layer approach to integrative healing for therapists, healers, and wellness professionals ready to expand beyond the therapy room.

DISCLAIMER

The content shared on The Holistic Therapist Podcast is for educational and informational purposes only. LeNaya Smith Crawford is a licensed therapist but is not your therapist. Nothing shared in this podcast should be taken as personal mental health advice or used as a substitute for working with a licensed mental health professional. If you are in crisis or need immediate support, please reach out to a licensed professional in your area.