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This Breathing Exercise Reset My Nervous System

Neil Tranter | The Buteyko Method

861,171 views

👇 Free PDF Guide: Reset your nervous system
https://learn.thebuteykomethod.com/br...

💬 One-to-One Buteyko Breathing Coaching (6-session personalised package on Zoom):
https://www.thebuteykomethod.com/one-...

🫁 The Breathing Reset course — a step-by-step video course to help calm your breathing, reset your nervous system, and restore deeper sleep and energy:
https://www.thebuteykomethod.com/the-...

BREATHING EXERCISE STARTS AT 06:27

⏳ CHAPTERS
00:00 Intro – The Breath That Reset My Nervous System
00:34 What It Feels Like to Be “Tired But Wired”
01:54 Mistake #1
02:30 Mistake #2
03:19 The Method That Finally Worked
04:24 The Science
06:03 Free PDF Guide – Instructions & Hints and Tips
06:27 🫁 Guided Breathing Exercise
08:17 🫁 Slow Breathing Starts
16:52 How to Adjust For Your Body

🌿 ABOUT THIS VIDEO
In this video, I share the breathing technique that helped me heal and reset my nervous system after burnout.
You’ll learn how to breathe in a way that signals safety to your brain, calms your body, and rewires your stress response.

We’ll explore:
🧠 The science of how slow, gentle breathing changes your chemistry
❌ The two biggest mistakes people make when slowing their breath
💚 A guided breathing session to help your body return to calm

If you often feel tired but wired, anxious, or overstimulated, this simple method can help restore balance and resilience.

💬 WORK WITH ME
🫁 One-to-One Buteyko Breathing Coaching (personalised sessions on Zoom):
https://www.thebuteykomethod.com/one-...

🧘 The Breathing Reset Course (self-paced video plius monthly live sessions):
https://www.thebuteykomethod.com/the-...

🎧 ALSO AVAILABLE ON
Insight Timer – guided breathing and relaxation tracks:
https://insighttimer.com/neiltranter/...

❤️ SAFETY & DISCLAIMER
Always listen to your body.
This exercise should feel good. If it doesn’t, or if you feel dizzy or unwell, stop and breathe naturally through your nose.

Breathwork is powerful — it can influence your heart rate, blood pressure, and even the pH of your blood.
Although this exercise is suitable for most people, please avoid it if you are pregnant or have a serious health condition without first consulting your doctor or therapist.

Please don’t follow recordings while driving or operating machinery.
The content of this guide and related videos is for educational purposes only and does not replace medical or professional advice.

Never force or strain your breathing. If you experience pain or discomfort, pause or stop.
Breathe gently, stay aware, and let your body guide you.

🎵 MUSIC
The Light from Within – Howard Harper-Barnes – courtesy of https://www.epidemicsound.com

🔖 TAGS
#breathingexercises #nervoussystemreset #coherentbreathing #buteykobreathing

20 Comments

@thebuteykomethod Creator 10 months ago (edited) Pinned

🧾 Download your free PDF guide here ↓
https://learn.thebuteykomethod.com/breathing-for-nervous-system-pdf?utm_source=youtube&utm_medium=pinned_comment&utm_campaign=nervous_system_reset
💬 One-to-One Buteyko Breathing Coaching (6-session personalised package on Zoom):
https://www.thebuteykomethod.com/one-to-one-buteyko-breathing?utm_source=youtube&utm_medium=pinned_comment&utm_campaign=nervous_system
🫁 The Breathing Reset course (calm your nervous system & retrain your breathing):
https://www.thebuteykomethod.com/the-breathing-reset-course?utm_source=youtube&utm_medium=pinned_comment&utm_campaign=nervous_system

@Doug-From-Canada 6 months ago

Exercise starts at 8:20.

@summerrosemay5721 9 months ago

I think I have terrible anxiety all day because I don’t breathe properly every day, I shallow breathe & even hold my breath without realising, I need to practice this thank you

@lonnie5319 7 months ago

I tried this....and finall yI got the peace in my mind and body to start releasing a lot of suppressed emotions from my early childhood and most of my adult life, and the teers came, at last....I am 65 from Copenhagen. Thank you

@dinnerwithkirill6257 8 months ago

A tip for everybody: Doing this breathing while slowly raising arms up on the inhale and slowly lowering arms on the exhale, teaches you to breath slow during movement. And since we always move during the day, we have to learn how to breath slow not just when quietly sitting alone in a room. Just look up basic movements of Qi Gong. Chose the easiest once.

@mtbeliever5833 10 months ago

This guy is slowly becoming my guru.

@vanzamee 4 months ago

You may have saved my life with this. I had no idea. I’ve never run across this technique in all my time dealing with “tired but wired.” I fell asleep on my back. That has never happened. Thank you so much. I am eternally grateful.

@renoskontos664 10 months ago

It's unbelievable, no way such an easy thing can make you feel WONDERFUL!!! I did it 😭😭😭😭
I was doing the breathing with praying at the same time. It really really works. 🙏Thanks

@kj8142 10 months ago

Thank you for sharing this. I have suffered the tragic loss of my daughter and this has been such a comfort to me- particularly during the first weeks of the loss.

@LTcorporations 3 months ago

Diet, Exercise, breathing exercises, you will be feeling so fine 😊

@Ladybird22373 10 months ago

I overthink & suffer anxiety & have limited energy. I pray this helps

@abigailfernandez6216 2 months ago

Became so relaxed that I fell asleep midway and woke up the next morning .

@NishaUprety-l5n 6 months ago

Nikola Tesla used this 5.5 second breathing in and out 5.5 seconds to help his creativity and intuition to flow. I just tried it and so relaxing than any other yogic breathing...key was quiet diaphragm engagement and the balloon image helped me. Forever grateful.

@tverzat 5 months ago

dude you saved my life thank you ❤️

@farginargle 10 months ago (edited)

I have a blood cancer which was discovered early, so I never had damage or symptoms. It's the treatments that have me on the ropes. I'm in a stupor often. Today I found it would be good to get some extra sleep. I rarely nap from fear I will miss something. This time my body was tense and exhausted and my mind was racing. I did our breathing. The mind was instantly calm, and I was asleep in a few minutes. I woke up feeling rested. I must make this breathing a regular practice, as much as is recommended.

@uDropper 7 months ago

Been doing it for the past 10 days, I stopped drinking coke (it was hard, but I would not be able to do it previously), Im way calmer, I lost about 3kg, Im not ordering ifood every day anymore.
This + not drinking caffeine = life change.

@shaktishady 8 months ago

Inhale for 4 seconds..exhale for 6 seconds is also calming

@corinnemuller6412 9 months ago

How wonderful, its without background music. Love it ❤

@anneo9855 7 months ago (edited)

I have done this video twice on different days. The first was in the daytime, I was exhausted and thought I'd give it a try. I did the entire video then fell asleep for an hour and I never take naps. It relaxed me so much. Not just the breathing, but the bells and the narration. The second time was early early this morning when I woke up too early. Again, I breathed the entire video and then again, fell gloriously asleep. And I woke up feel positive and refreshed. Will continue with this. THANK YOU SO MUCH!!!! I also do EFT, but this breathing method is amazing. I do feel like my nervous system is healing. ♥♥♥♥

@KristenFraser-h3e 8 months ago

Thank you! Your direction to focus on the bottom two ribs was a game changer for me. Whenever I’ve tried to breathe into my belly in the past it didn’t come easily and the trying of it took me out of a relaxed state. By focusing on my bottom two ribs, the air was getting to where it needed to effortlessly. I think I can also have a tendency to force more air into my lungs than is needed, so the direction you have about being gentle and not overbreathing was also really helpful. I feel so nice and relaxed after that - thank you again! 🙂🙏🏼