Guided Breathwork Meditation for Grounding & Nervous System Regulation

A gentle Breathwork meditation and grounding body awareness practice to calm the nervous system, release tension, and reconnect with the present moment.

In this episode of Breathwork Magic, I guide you through a gentle breathwork meditation designed to help you slow down, soften into your body, and regulate your nervous system. This practice isn’t about fixing yourself or doing anything “right”, it’s about shifting from pressure into permission and allowing the breath to support you exactly as you are.

Using mindful breathing and full-body awareness, we create space to release tension, welcome emotions without judgment, and feel more grounded, supported, and clear. Whether you’re feeling overwhelmed, craving a reset, or simply seeking a moment of calm, this episode offers a soothing reminder that your breath is always available, guiding you back into your body and opening the door to clarity, healing, and a new beginning.

🔹 In this Magic Mini, you’ll experience:

• A safety-first setup with flexible posture and consent-based cues
• Longer exhales to support parasympathetic nervous system regulation
• Gentle body awareness from feet to crown to map sensation
• Allowing emotions to arise without analyzing or naming them
• Softening the jaw, shoulders, and hands to release unconscious bracing
• A final clearing breath to integrate the practice
• Simple ways to return to this breathwork throughout your day

🔹 Connect with Amanda Russo, The Breathing Goddess:

• Book a 1:1 Breathwork Session HERE
• Instagram: @thebreathinggoddess 

Chapters

• 0:00 Welcome And Purpose Of Breathwork
• 0:24 Host Intro And Healing Frame
• 1:09 Settle In And Safety Cues
• 3:38 Guided Breath Awareness Begins
• 4:39 Full Body Scan: Lower Body
• 6:15 Full Body Scan: Torso And Heart
• 7:20 Full Body Scan: Shoulders To Crown
• 9:16 Integration And Closing Reflections
• 11:42 Invites, Resources, And Encouragement

Transcript

SPEAKER_00: 0:00

Welcome to Breathwork Magic, the podcast that explores the life-changing power of your breath. Breathwork isn't just a practice. It's a gateway to healing, transformation, and shifting to a new mindset by letting go of the past and embracing the possibilities of the present moment. I'm Amanda Russo, your host, a certified breathwork facilitator, level two Reiki practitioner, and creator of the Mandarin's Mindset Podcast. On my own journey, Blackbook has been a powerful tool for releasing what no longer serves me, and shifting my perspective to step into my fullest and greatest potential. Each week, I am joined by inspiring guests, Blackbook facilitators, healers, and wellness enthusiasts who share how this practice has helped them and their clients heal, grow, and embrace lasting change. So take a deep breath in and out. Settle in. You can be lying down, sitting, or simply pausing wherever you find yourself. There's nothing you need to fix or change. This isn't about doing anything right the right way. It's simply an invitation to notice that you're here. If it feels okay and safe for you, allow your eyes to gently close or soften your gaze. Take a moment to feel the surface beneath you. Supporting your weight. Begin to notice your breath as it is. There's no need to control it. If it feels comfortable, allow your exhale to be just a little longer than your inhale. Let the breath move at its own pace. You don't need to feel calm. You don't need to feel relaxed. Just notice the breath moving in and out. Bring attention to your feet. Notice any sensations that are present. Warmth, coolness, heaviness, or nothing at all. There's no need to change what you feel. Just notice it. Now bring awareness to your legs. Your calves. Your knees. Your thighs. Notice where your legs feel supported. If there's tension or holding. Allow it to be there without judgment. Bring attention to your hips and pelvis. More than we realize. If your body is willing, allow a little more softening here. And if not, that's okay too. Now notice your belly. Feel the gentle rise and fall with each breath. There's no need to pull the belly in or to control it. Allow it to move naturally. Bring awareness to your chest and heart space. Notice the breath moving here. If emotions are present, allow them. You don't need to analyze them or name them. Just notice. Bring attention to your shoulders. So many of us hold weight here. If it feels okay, allow your shoulders to trunk slightly on the exhale. Now notice your arms, your elbows, your forearms, your hands. Feel your hands resting. If they are gripping or holding. See if they can solve it. Now bring awareness to your jaw. Notice if you're clenching or holding it. If it feels okay, allow a little space between your teeth. Allow your tongue to rest. Now bring attention to your face, your cheek, your eyes, your forehead, your third eye. Allow the muscles of the face to soften. As if they are being gently supported. Lastly, bring awareness to the top of your head. Your crown chamakra. Now notice your whole body together. Your breath. Your weight on the surface beneath you. Your presence right here. Right now. Take a moment to notice how your body feels now compared to when you begin. There's no right or wrong experience. Whatever you notice is enough. If it feels supportive, take one long low breath in through the nose. And a long gentle exhale through the mouth. Before returning to your day, remember that you can come back to this anytime. You don't need to carry everything at once. When you're ready gently wingle your fingers and your toes. Maybe rotate your wrist and rotate your ankles and open your eyes in your own time when you're ready. Thank you so much for being here. Thank you for tuning in to Breathwork Magic. I hope today's episode inspires you to connect more deeply with your breath. It embraced the transformation at embrace. Remember, as long as you have your breath, you have options. You're not stuck. You can make a change. You can make a change. It's a new beginning. It's a week. It's a chance to let go. You're craving a reset. I'd love to invite you to mindful mindset Mondays. Now on the last Monday of every month. It's a virtual pay with what you can write work session designed to help you recharge and realign. You'll find all the info in the show notes. And if you're ready to go even deeper, you can always schedule a one-on-one quite work session. This is your space to work through what's coming up. Thank you so much for if you love this episode. If you should put up with the fun, what about you? You want the four of the people. Until next time. Keep breathing. Keep shifting. And keep embracing the magic with inside of you. I'm proud of you. I'm moving for you. And you got this.