Join Audra in this 5-minute downregulating ritual, where she guides you through a 4-4-8 breath: inhaling in through the mouth for 4, holding for 4 (allowing that air to fill up your lungs as they expand), and exhaling through the mouth for 8, slowly and calmly coming down. Use this ritual whenever you feel nervous, stressed, overwhelmed, or panicked — or as the perfect pre-sleep ritual.
This breath helps activate the parasympathetic nervous system — your body’s natural “rest and digest” state — slowing your heart rate, calming your mind, and reducing cortisol levels. By extending the exhale, you signal safety to your brain, helping to regulate your nervous system, lower anxiety, and prepare your body for deep rest and recovery.
Up Next in 3 Weeks of Calming Cortisol
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3 Minutes to Calm Breathwork
Use the 4-7-8 breath to signal to your nervous system that you are safe and it’s okay to shift out of fight or flight mode and return to a calm state. This technique is also beneficial for those whose nervous systems are in a 'freeze' state, as it gently restores energy to the body without overwh...
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Morning Body Gratitude
Swap your morning IG scroll for a 15-minute body-based gratitude session. Through a guided body scan, you’ll drop into deep embodiment and cellular gratitude—honoring the body that tirelessly repairs, rebuilds, and carries you through life. This practice regulates your nervous system, balances yo...
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SOS Calm Down Breath
Join Audra for a 3 minute calm down using the 4-7-8 breath. The perfect practice to calm your nervous system at any time of the morning, day or night.
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