About this episode Start each day centered and refreshed with this guided breathwork routine. Designed to help you reset and recharge, this session offers clear, intentional instructions, delivered by a calm, experienced coach. Learn to harness your breath to release stress, enhance focus, and cultivate inner peace, setting a positive tone for whatever lies ahead.
0:00 Let's begin right where you are.0:04 In this moment.0:07 Last time, we found our center through simple, intentional breathing.0:17 Today, we build on that foundation, finding a deeper sense of balance with a new rhythm.0:30 Bring your right hand up toward your face.0:37 Gently rest your thumb on your right nostril, and your ring finger on your left.0:49 Your first two fingers can rest between your eyebrows, or you can fold them down.1:01 Whatever feels most comfortable.1:06 Now, take a full breath in and out.1:11 And gently close your right nostril with your thumb.1:19 Inhale slowly, deeply, through your left nostril.1:26 Feeling the cool air travel up.1:31 One… two… three… four.1:34 At the top of the breath, close your left nostril with your ring finger.1:45 Release your thumb, and exhale slowly, completely, through your right nostril.1:57 One… two… three… four.2:00 Now, inhale through that same right nostril.2:07 Drawing the breath all the way in.2:12 One… two… three… four.2:15 Close the right nostril with your thumb.2:21 Release the left.2:24 And exhale fully through the left side.2:30 Feeling the warmth of the breath as it leaves.2:37 One… two… three… four.2:40 That is one complete round.2:44 Let's continue.2:46 In through the left… out through the right.2:53 In through the right… out through the left.2:59 Finding your own steady pace.3:04 And now, complete the cycle you are on.3:10 Always finishing with an exhale through the left nostril.3:18 When you are ready, release your hand.3:24 Let it rest comfortably in your lap, palms facing up or down.3:33 And simply notice.3:36 Breathing through both nostrils now, effortlessly.3:43 Feel the quiet space you’ve created inside.3:50 A sense of equilibrium.3:53 A calm center.3:56 There is no need to do anything.4:00 No need to analyze or judge.4:05 No need to be anywhere else.4:09 Simply being here.4:12 Resting in this stillness.4:15 When you feel ready, gently allow your awareness to return to the room.4:26 Without opening your eyes just yet, notice three sounds around you.4:36 Notice the feeling of the air on your skin.4:43 Carry this feeling of quiet balance with you into your day.4:52 One quiet breath at a time.4:56 This stillness is always here for you.5:02 A place you can always return to.
