About this episode Begin your journey to daily tranquility with this guided breathwork routine, designed to reset your mind and recharge your spirit. This session offers clear, intentional instructions from a seasoned coach, helping you cultivate inner calm and mental clarity. Learn powerful breathing techniques to reduce stress, enhance focus, and feel revitalized, ready to face your day with renewed energy and peace.
0:00 The average person takes about twenty-three thousand breaths a day.0:09 Most are shallow, forgotten.0:13 Last time, we worked on making them coherent.0:20 Today, we're going to make them deep.0:26 Find a comfortable position.0:30 Seated in a chair, feet flat on the floor.0:36 Or lying on your back, knees bent or legs long.0:43 Whatever feels supportive.0:47 Now, place one hand on your belly, just below your navel.0:55 Place the other hand on your chest.1:00 For the next few moments, just breathe normally.1:07 And simply notice.1:10 Notice which hand moves more.1:14 For most of us, it’s the hand on the chest.1:20 That’s shallow breathing.1:24 The body’s habit.1:27 Now we introduce a new habit.1:31 As you inhale, I want you to send the breath deep into your belly, so the hand there rises.1:44 The hand on your chest should stay relatively still.1:52 Let’s try.1:53 A slow inhale through the nose… feel the belly expand like a balloon.2:03 And a long, slow exhale through the mouth… feel the belly gently fall back toward your spine.2:17 Let’s find a rhythm.2:20 Inhale through the nose… two… three… four.2:26 Feel the belly rise.2:29 Exhale through the mouth… two… three… four… five… six.2:37 Let the hand fall.2:40 Again.2:41 Inhale… belly expands.2:44 Exhale… belly contracts.2:47 Letting go of any tension.2:51 This is diaphragmatic breathing.2:56 You are using the large muscle at the base of your lungs.3:04 You are telling your nervous system that you are safe.3:12 That it is okay to reset.3:16 Keep this rhythm going.3:19 Inhale… fill.3:21 Exhale… release.3:24 Each breath a little deeper.3:28 Each exhale a little more complete.3:33 This is your anchor.3:36 Come back to it anytime your day feels adrift.
