About this episode Discover a calming and energizing breathwork routine designed to reset your day in just a few minutes. Guided by a seasoned coach with a soothing voice, you'll learn intentional breathing techniques that promote relaxation, mental clarity, and renewed vitality. This session offers practical, easy-to-follow instructions to help you manage stress, boost focus, and feel refreshed, making it an essential daily practice for your well-being.
0:00 Wherever you are, allow your body to settle.0:06 Notice the points of contact.0:11 The weight of your body supported.0:16 In our last practice, we used the four-seven-eight count to find a rhythm.0:28 Today, we go deeper than the count.0:33 We find the source of the breath itself.0:40 Bring one hand to your upper chest.0:45 And the other to your belly, right around your navel.0:53 For a few moments, just breathe normally.1:00 Notice which hand moves more.1:04 There’s no right or wrong.1:09 Simply awareness.1:11 Now, we’ll invite a change.1:15 As you breathe in through your nose, guide the breath down.1:25 Past the chest.1:27 Into the belly.1:29 Feel the lower hand rise, while the hand on your chest remains mostly still.1:41 And as you exhale, feel that lower hand gently fall back toward your spine.1:53 Let’s try that again.1:56 A slow, deep breath in… feeling the abdomen expand like a balloon.2:07 And a long, complete exhale… letting the belly soften completely.2:17 In through the nose… drawing your anchor down.2:24 Out through the mouth, with a quiet whoosh… releasing.2:33 Each exhale, a little more grounded.2:38 Each inhale, a quiet strength.2:43 Now, release the focused breath.2:48 Let your hands rest wherever they are comfortable.2:56 Feel the echo of that rhythm.3:00 Notice the stillness that remains.3:06 The quiet space in your chest and belly.3:12 Allowing the space between your eyebrows to soften.3:20 The jaw to unhinge.3:23 There is nothing to do.3:27 Nowhere to be.3:29 Simply rest in this quiet center.3:34 Very gently now, begin to return.3:39 You might wiggle your fingers or your toes.3:46 The practice is complete, but the feeling remains available to you.3:56 Carry this sense of groundedness into your next moment.4:05 This quiet, steady center is always here.
