About this episode Embark on a transformative daily breathwork journey designed to reset your mind and body. This session, guided by a calm, experienced coach, focuses on activating your vagus nerve to reduce stress and enhance well-being. You'll gain practical techniques to integrate into your daily routine, leaving you feeling centered, recharged, and ready to face any challenge with renewed clarity.
0:00 Stimulating your vagus nerve for just sixty seconds can shift your entire nervous system out of fight-or-flight.0:12 Yesterday we talked about finding the reset button.0:18 This is it.0:19 So let’s begin.0:21 Find a comfortable position.0:24 Seated is good.0:25 Spine straight, but not rigid.0:29 Let your shoulders drop away from your ears.0:34 Close your eyes, or just lower your gaze to a soft focus on the floor in front of you.0:43 Just start by noticing your breath.0:47 No need to change it.0:49 Just feel the air as it enters your body… and as it leaves.0:56 Today we’re going to practice what’s called Sama Vritti.1:02 Equal Breathing.1:04 It’s simple.1:05 We’ll create a box with our breath.1:09 Inhale for four counts.1:12 Hold for four.1:13 Exhale for four.1:15 And hold at the bottom for four.1:19 The goal isn't perfection.1:22 The goal is rhythm.1:24 So let’s start.1:25 Gently exhale all the air from your lungs.1:30 And now.1:31 Inhale… two… three… four.1:34 Hold the breath… two… three… four.1:37 Exhale, slow and steady… two… three… four.1:42 Hold the empty space… two… three… four.1:46 Again.1:47 Inhale… two… three… four.1:50 Hold… two… three… four.1:52 feel the stillness.1:55 Exhale… two… three… four.1:57 Hold… two… three… four.2:00 Keep this rhythm.2:02 I’ll count with you for one more round.2:06 Inhale… two… three… four.2:09 Hold… two… three… four.2:11 Exhale… two… three… four.2:14 Hold… two… three… four.2:17 Now, continue on your own.2:20 I’ll stay here with you.2:22 Just the four-part count in your head.2:27 If your mind wanders… it will.2:30 That’s what minds do.2:32 Don’t fight it.2:34 Just notice it, and gently guide your attention back to the count.2:41 Back to the feeling of the breath.2:45 Inhale.2:46 Hold.2:46 Exhale.2:47 Hold.2:48 Your body knows this rhythm.2:51 You’re just reminding it.2:54 Try to smooth out the corners of the box.2:58 Make the transition from inhale to hold… from exhale to empty… seamless.3:06 A slow, steady, continuous loop.3:10 Most people at this point try too hard.3:14 They force the breath.3:17 Don’t force it.3:18 Let it be easy.3:20 Let the count guide the breath, not command it.3:25 Let's do two more full cycles together.3:30 Inhale… feel your chest expand.3:33 Hold… a moment of perfect balance.3:37 Exhale… release everything.3:40 Hold… in the quiet space.3:43 Last one.3:44 Make it your best one.3:46 Inhale… slow… deep.3:48 Hold…
Exhale… even slower.3:51 Hold… And now… let it all go.3:54 Let the count dissolve.3:57 Let your breath return to its own natural rhythm.4:02 No effort.4:03 Just being.4:05 Notice the shift.4:06 The quiet inside.4:08 The space you just created for yourself.4:13 Bring your awareness back to your body.4:17 Feel the weight of your hands in your lap.4:22 The contact of your feet on the floor.4:26 Gently, when you’re ready, you can open your eyes.4:32 Bring the stillness with you.4:35 That balance is always there.4:38 You just have to remember the path back.
