Somatic Breathwork Reset: A Simple 5-Minute Protocol That Actually Works

You’ve most likely heard the saying: “the body keeps the score”. It’s not just a saying. It’s the foundation of somatic healing. 

When your nervous system stores stress, it doesn’t always show up as memories or thoughts. It lives in tight shoulders. Shallow breathing. That wired-but-exhausted feeling. And when those patterns stay stuck, you can start to feel like a stranger in your own skin.

Somatic healing is about reversing that, gently. 

Instead of just talking through the stress, you feel your way through it. Body awareness. Small movements. Breath that engages your system where it’s at, not where you wish it was. 

And breathwork is the bridge. Because every inhale and exhale is both voluntary and automatic, it gives you access to your nervous system without force. 

The science backs this up. 

A 2024 study showed that even just 5 minutes of slow-paced breathing (specifically 5-7 breaths per minute) increased vagal tone, a sign your system is switching into recovery mode (You et al., 2024). Another study on long-covid healthcare workers found that their baroreflex sensitivity (a measure of nervous system balance) improved during breathwork practice, even when their baseline function was below normal levels (Mauro et al., 2024). 

A 2023 meta-analysis also confirms that breathwork lowered stress, anxiety, and depressive symptoms, though it reminded us not to expect miracles. This isn’t just a fad. It’s an effective tool in the somatic healing toolkit (Fincham et al., 2023). 

A Simple 5-Minute Somatic Breathwork Practice

You don’t need any special gadgets. Just a quiet space, a few minutes by yourself, and a willingness to notice what’s going on inside. 

Here is the protocol:

1. Settle in. Sit upright, feet flat on the floor or crossed, hands resting. Make yourself comfortable.

2. Check in. Without changing anything, pay attention to your breath. Where is it? Chest? Belly? Nose? Mouth? This small yet effective exercise builds interoceptive awareness.

3. Start slow breathing. 

• Inhale through the nose for a count of 4
• Brief pause
• Exhale through the nose for a count of 6
• Repeat for 5 minutes (aim for 4-6 breaths per minute).

Visualize your breath moving in an oval - smooth, continuous, pattern.

4. Stay present. If you feel dizzy, return to natural breathing. If your mind drifts, gently bring it back to the sensations. If needed, sway or roll your shoulders to stay grounded. 

5. Finish gently. Let your breath return to normal. Notice any changes. Write a sentence or two about 

Need to modify it? 

Try using a metronome or a slow shamanic drum (easily found on YouTube). Aim for 6 breaths per minute. Add somatic movement - raise arms on inhale, lower on exhale. Or try humming during your exhale for more vague nerve stimulation (my personal favourite tweak). 

One session a day is enough to start. Mornings prep your system. Mid-day resets you. Evenings wind you down. 

Want something even simpler? This 5-minute breath reset was designed for people who struggle with meditation. 

Making Somatic Breathwork Part of Your Life

This isn’t a one-time “aha” moment. It’s about showing up. Quietly. Daily. Even for 2 minutes. 

Here is how to make it stick:

• Anchor it to real life. Link your practice to something you already do: after brushing teeth, before lunch, or right before bed. 
• Pair it with movement. Gentle stretching. Slow walks. Spine twists during exhale. These subtle movements can help your system feel safe and present. 
• Get support. A trauma-informed coach, virtual breathwork class, even a friend who practices can help you stay with it. If tough stuff comes up, pause. Place one hand on your chest. Call someone you trust. 

Remember, not everyone feels a dramatic change right away. Some feel nothing. Others feel too much. That’s ok. We’re all different. The point isn’t to achieve some specific state. It’s to keep showing up and helping your body remember how safety feels, without forcing anything. Be gentle and patient. 

Breathwork + body awareness = a nervous system that knows it has options again. 

With time, that shift becomes a new baseline. 

Looking for more tools to anchor your breathwork practice? Try this 3-minute parasympathetic reset, you can do it right in bed. 

If you’re just getting started, check out this page for simpler guides, beginner protocols and our free breathwork toolkit. 

References:

• You M., Laborde S., et al (2024). Influence of respiratory frequency of slow-paced breathing on vagally meditated heart rate variability. Applied Psychophysiology and Biofeedback. 
• Mauro M., Cegolon L., et al. (2024). Heart rate variability modulation through slow-paced breathing in health care workers with long covid. American Journal of Medicine.
• Fincham G. W., Strauss C., et al. (2023). Effect of breathwork on stress and mental health: A meta-analysis of randomized-controlled trials. Scientific Reports.