How to Reduce Cortisol Naturally | 5-Minute Breathing Practice to Calm Your Nervous System

High-achievers often manage stress well—but still feel wired, tired, or anxious. In this video, you’ll learn how to reduce cortisol naturally using a short breathing practice that helps your nervous system recover in real time. In this video, Dr. Dawn Browning, somatic scientist and certified pranayama teacher in the Gitananda Yoga tradition, guides you through a 5-minute Adham Pranayama (diaphragmatic breathing) practice proven to reduce stress naturally and support metabolic balance. You’ll learn how to use slow, mindful breathing to activate your parasympathetic nervous system, lower cortisol naturally, and reset your energy rhythm and reduce stress in just a few minutes using traditional yogic breathing techniques. 💛 Get the Free Regulation Ritual Audio → https://www.holsolwellness.com/RR-YT Experience a 4-minute guided Sukha Pranayama practice you can use anytime you need to calm your system and refocus. ⏱ Timestamps 00:00 – Why cortisol regulation matters 00:35 – Pranayama vs breathwork 01:00 – How to set up for Adham Pranayama 02:00 – Guided 5-minute breathing practice 06:00 – How slow breathing lowers cortisol 07:40 – Science behind slow breathing and anxiety 08:10 – Keep cortisol steady: the next habit to change if you wake up tired 👩‍🔬 About Dr. Dawn Browning Dr. Dawn Browning is a Ph.D. scientist, yoga therapist, and pranayama teacher who bridges modern physiology with principles from the living Gitananda Yoga tradition. With 20 years of research experience and 37 years living with Type 1 Diabetes, she helps high-achieving women recover energy, improve focus, and regulate stress through evidence-based breathing and energy practices. 🌿 Who This Video Is For This video is for high-achieving, health-conscious women who want to reduce stress, balance hormones, and restore focus without hype or quick fixes. If you’ve tried “breathwork” but still feel wired or tired, this practice will help you experience the calm precision of true pranayama. 📖 Featured Research Magnon et al. (2021). Slow Diaphragmatic Breathing and Anxiety Reduction. Nature Scientific Reports. https://www.nature.com/articles/s4159... 📺 Watch Next: The #1 Habit to Change If You Wake Up Tired → [] 🌐 Learn More: https://www.holsolwellness.com