0:00 A single deep breath can physically change your brain's instructions to your body.0:11 That signal travels up the vagus nerve, the longest nerve in your cranium, telling your heart to slow down and your system to stand down.0:30 In our last daily breathwork reset, we talked about recharging your mind and body.0:41 Today, we go right to the source.0:45 We are going to learn how to consciously activate that nerve, your body's own brake pedal.0:58 Find a comfortable position.1:02 Seated or lying down.1:04 Let your spine be long.1:08 Your shoulders soft.1:10 Allow your eyes to gently close.1:15 Bring your attention to your breath, just as it is.1:22 No need to change anything yet.1:26 Just notice the air moving in… and moving out.1:32 Now, place one hand on your chest.1:37 And the other hand on your belly, right around your navel.1:45 For the next few minutes, your only job is to breathe into the hand on your belly.1:56 The hand on your chest should remain almost perfectly still.2:04 This is the goal.2:07 Let's begin.2:08 Take a slow, gentle breath in through your nose, and feel your belly expand like a balloon.2:21 The hand there rises.2:24 Now, a long, slow breath out through your mouth.2:30 Feel your belly gently fall as you release the air.2:37 Again.2:38 In through the nose.2:41 Belly rises.2:43 Chest is quiet.2:45 Out through the mouth.2:48 Belly falls.2:49 Let's add a count to find a rhythm.2:54 We'll breathe in for four.2:58 Hold for just a moment.3:01 And breathe out for six.3:04 Ready?3:05 Inhale… two… three… four.3:08 Feel the belly swell.3:11 Hold.3:12 Exhale… two… three… four… five… six.3:17 Feel the belly soften.3:20 Inhale… two… three… four.3:23 The hand on your chest is still.3:28 Hold.3:28 Exhale… two… three… four… five… six.3:33 Releasing completely.3:36 Keep this rhythm going.3:39 In for four.3:41 Out for six.3:43 You are not forcing this.3:46 You are allowing it.3:49 This slow exhale is the signal.3:53 This is you, telling your nervous system that you are safe.4:01 That it can rest.4:04 Let the breath be deep, but gentle.4:08 There is no strain here.4:12 If your mind wanders, that's what minds do.4:18 Just notice it.4:20 And gently guide your attention back to the feeling of your belly rising… and falling.4:31 Now, for the next few cycles, I’ll be quiet.4:37 Just you and this rhythm.4:41 Continue on your own.4:44 In for four… out for six.4:47 One more full cycle.4:50 The deepest one yet.4:53 Inhale… And exhale.4:55 Let it all go.4:57 Now, let your breath return to its natural rhythm.5:04 Let your hands rest in your lap.5:08 Keep your eyes closed for another moment.5:14 Just notice.5:16 Notice the quiet.5:18 The stillness inside.5:21 This isn't something you found.5:25 It's something you created.5:29 Breath by breath.5:31 When you're ready, you can slowly begin to wiggle your fingers and your toes.5:42 Gently bringing awareness back into the space around you.5:50 Take one final, easy breath in.5:54 And out.5:55 Whenever you feel ready, you can open your eyes.6:02 You built this calm.6:04 Now, carry it with you.
