5-Minute Online Breathwork to Calm Your Nervous System
In a world that moves fast, sometimes the most powerful thing you can do is pause — and breathe.
At Prana & Co, we believe in the transformative power of just five mindful minutes a day. Whether you're starting your morning, shifting between tasks, or unwinding in the evening, this short breathwork ritual is a simple way to calm your nervous system and reconnect to yourself.
Why Breathwork Works
Breathwork isn’t just a trend — it’s a science-backed practice proven to:
Lower stress levels
Improve focus and mental clarity
Regulate your emotions
Support heart and nervous system health
The magic lies in its ability to shift your body from a fight-or-flight state into rest and restore — fast.
Try This: Coherent Breathing (5-Minute Practice)
This gentle technique helps regulate your heart rate and reset your nervous system in minutes.
Step-by-Step:
Find a quiet space where you can sit or lie down comfortably.
Inhale slowly for a count of 5.
Exhale slowly for a count of 5.
Repeat this rhythm for 5 minutes, breathing in and out through your nose.
Optional: Place a hand on your heart or belly to feel the rise and fall.
You can use a timer or follow along with our free guided session on the Prana & Co platform.
The Benefits of Just 5 Minutes
Even a short session can:
Reduce cortisol (your stress hormone)
Increase Heart Rate Variability (HRV)
Boost your mood
Anchor you in the present moment
This is your nervous system saying, thank you.
Build Breath Into Your Daily Rituals
When done regularly, breathwork becomes more than a calming tool — it becomes a way of being. You may notice:
Greater emotional resilience
Deeper sleep
More compassion toward yourself and others
Start small. Breathe intentionally. Trust the ripple effect.
Ready to Go Deeper?
Experience our full-length guided breathwork sessions inside the Prana & Co online platform — designed to help you reset, recharge, and rise into the best version of yourself.
👉 Try a free session now
or
👉 Join the platform today for unlimited access