About this episode Start your day fresh or unwind anytime with this guided coherent breathing routine. Designed to reset your nervous system, this session offers clear, intentional instructions to help you find inner calm and mental clarity. Learn a powerful technique to manage stress and recharge, leaving you feeling centered and ready to tackle anything.
0:00 The average adult takes about twenty-three thousand breaths a day.0:12 In our last session together, we used that breath to reset your day.0:24 Today, we give that reset a specific, powerful rhythm.0:34 We’ll be practicing what’s called coherent breathing.0:43 A simple pattern that brings your body into a state of deep calm.0:55 Find a comfortable seat.1:00 Spine tall, but not stiff.1:04 Let your hands rest in your lap.1:10 Close your eyes, or soften your gaze.1:17 Now, just let your natural breath flow.1:24 No need to change it yet.1:28 Simply notice it.1:32 We will breathe in for a count of five, and out for a count of five.1:44 I’ll guide you.1:47 Let’s begin.1:49 Inhale… two… three… four… five.1:54 Exhale… two… three… four… five.2:00 Inhale, a smooth, steady stream of air… two… three… four… five.2:12 Exhale, letting it all go… two… three… four… five.2:21 Again.2:22 Inhale… feeling your belly expand.2:28 Three… four… five.2:31 Exhale… allowing your shoulders to soften.2:39 Three… four… five.2:42 Let your jaw be loose.2:46 Let your forehead be smooth.2:51 Inhale… two… three… four… five.2:57 Exhale… two… three… four… five.3:02 Continue on your own now.3:07 The same steady rhythm.3:11 Five counts in.3:14 Five counts out.3:17 If your mind wanders, that’s okay.3:23 Just bring your attention back to the count.3:31 Back to your breath.3:35 Now, let the counting go.3:39 Just breathe.3:42 Notice the stillness.3:45 The balance you’ve created.3:50 This quiet is always here for you.
