About this episode Discover your daily sanctuary with this breathwork routine designed to reset your mind and body. Through clear, intentional guidance, you'll learn powerful techniques to calm your nervous system, reduce stress, and restore your energy. Let a seasoned coach lead you through each breath, helping you cultivate inner peace and resilience for a more balanced day.
0:00 Stimulating your vagus nerve is the fastest way to switch your body from fight-or-flight to rest-and-digest.0:18 In our last session together, we worked with intentional breathing to restore balance.0:33 Today, we go deeper into the physical mechanism that makes it all work.0:46 We are going to speak directly to the nervous system.0:55 Find a comfortable position.1:00 Lying down is best for this, if you can.1:07 If not, a comfortable seat is fine.1:13 Just arrive here.1:16 Place one hand on your chest.1:21 And the other on your belly, just above your navel.1:29 For a moment, just breathe normally.1:36 And notice which hand is moving more.1:42 For most of us, most of the time, it’s the hand on the chest.1:53 We live in our upper lungs.1:57 Shallow breaths.2:00 Always ready.2:02 Today, we change that.2:06 We are going to send the breath down.2:13 Past the chest.2:15 Into the belly.2:18 Take a slow, gentle breath in through your nose.2:26 And as you do, feel your belly expand into your hand.2:35 Like a balloon inflating.2:40 Try to keep the hand on your chest perfectly still.2:49 And now, a slow exhale through your mouth.2:56 Feeling the belly fall.3:00 The hand gently lowering.3:04 That’s it.3:06 That’s the entire practice.3:11 Let’s do it again.3:14 Inhale through the nose, send the breath down into the belly.3:24 Feel it rise.3:27 Exhale through the mouth, feel the belly soften and fall.3:37 Keep the chest still.3:40 Inhale… belly expands.3:44 Exhale… belly releases.3:48 Now, let’s find a rhythm.3:52 In for four… three… two… one.3:57 Out for six… five… four… three… two… one.4:04 Inhale… belly rises.4:08 Exhale… belly falls.4:11 Notice your shoulders.4:15 Let them drop away from your ears.4:21 Notice your jaw.4:24 Allow the teeth to part.4:28 Let the tongue rest on the floor of your mouth.4:36 Breathing in… expanding the abdomen.4:42 Breathing out… letting it all go.4:48 This breath tells your body that you are safe.4:56 It is a direct signal.5:00 There is no threat here.5:04 You can stand down.5:07 One more, together.5:11 The deepest one yet.5:14 Inhale… fill the belly completely.5:20 And a long, slow, complete exhale.5:26 Let your hands rest by your sides.5:32 Let your breath return to its natural rhythm.5:40 And just notice.5:43 Notice the quiet.5:45 This calm is always available.5:51 You just have to breathe your way back to it.
