AI Summary
5 min readBalance Breathwork for Nervous System Regulation
The session opens with a simple instruction: lie down comfortably, ideally with headphones and an eye mask, and begin by relaxing the body completely while observing the breath. The guide introduces a structured breathing practice that alternates between nose and mouth breathing, incorporates breath holds, and ends with a period of relaxed, uncontrolled breathing. The central mechanism is a double inhale—expanding the belly first, then the chest—followed by a surrendered exhale through the mouth. This is not a meditation in the passive sense; it is an active practice where each inhale requires deliberate effort, and each exhale is a full release.
The Mechanics of the Breath Cycle
The practice unfolds in distinct phases. It begins with circular breathing through the nose on the inhale and mouth on the exhale, with no pauses between breaths. The guide emphasizes seeing the breath as a wave: "Coming up the shore on the inhale and down the shore on the exhale, never stopping, always flowing." This continuous rhythm is maintained for about two minutes before the first breath hold.
Continue reading the full summary in the app — free to try.
Read Full Summary →Free • No credit card required
Never miss an episode of nova wellness
Get every new episode summarized in your inbox — free, ~5 minutes to read.
No spam. Unsubscribe anytime.
What you'll learn
- 1 (01:00) **Session Introduction & Setup** - The host welcomes listeners to a balance breathwork session focused on nervous system regulation through alternating nose and mouth breathing with breath holds.
- 2 (01:57) **Initial Relaxation & Circular Breathing** - The session begins with full body relaxation and establishing a controlled, circular breathing pattern without pauses between inhale and exhale.
- 3 (05:01) **First Breath Hold (Empty Lungs)** - The first breath hold is introduced after exhaling all air, held on empty lungs for approximately twenty seconds.
- 4 (06:37) **Second Phase: Full Body Breath & Emotional Release** - The session moves into a second phase emphasizing full body breaths and releasing stuck tension, emotions, or thoughts.
- 5 (07:44) **Circular Breathing Refinement & Heart Connection** - The circular breathing pattern is refined to have no pause between inhale and exhale, with a focus on connecting to the heart.
- 6 (08:42) **Transition to Mouth-Only Breathing** - The session prepares for a final phase by transitioning from nose-in/mouth-out to breathing only through the mouth.
- 7 (10:27) **Second Breath Hold (Empty Lungs)** - A second breath hold is introduced, again on empty lungs, with emphasis on allowing emotions to take space and trusting the process.
+ Full timestamped outline available in the app
Show Notes
a calming breathwork session guided by oscar to help you regulate your nervous system and return to equilibrium. through gentle nasal inhales and soft sighing exhales, you’ll invite grounded presence, emotional clarity, and inner steadiness, perfect for centering yourself at the start or end of your day.
follow nova wellness here on spotify so you never miss an episode
follow oscar here:
https://www.instagram.com/oscarsjostrom/
for more from nova wellness:
https://www.instagram.com/nova___wellness/
please note: this practice may include breathwork, movement or guided visualisation. if you are pregnant, have a heart condition, or are working with a physical or mental health concern, please consult your healthcare provider before practicing. always listen to your body and take each session at your own pace.
More from this podcast
nova wellness →