About this episode Discover the transformative power of daily diaphragmatic breathwork with this calming guide designed to reset and recharge your mind and body. Led by a seasoned coach, you'll learn intentional breathing techniques that enhance focus, reduce stress, and promote overall well-being. Through clear, paced instructions, you'll develop a mindful routine that fosters calmness and clarity, helping you navigate your day with renewed energy and centeredness.
0:00 The vagus nerve, the longest cranial nerve in your body, can lower your heart rate in just a few seconds when stimulated.0:15 Last time, we used the structure of box breathing to find calm focus.0:24 Today, we go deeper into the physical mechanism that makes it all work—the simple act of a deep, diaphragmatic breath.0:39 Find a comfortable position.0:43 Lying down on your back is best for this, if you can.0:50 On a bed, a mat, or the floor.0:53 Knees bent or legs straight, whatever feels right.1:00 If you’re seated, just find a tall spine and let your shoulders drop.1:09 Close your eyes if you feel safe to do so.1:14 Take one hand and place it on your upper chest.1:20 Take your other hand and place it on your belly, right around your navel.1:30 For the next minute, just breathe normally.1:35 Don't change a thing.1:38 Simply notice the movement under your hands.1:43 Which hand is moving more?1:47 The one on your chest, or the one on your belly?1:53 There’s no right answer.1:56 Just awareness.1:58 Most of us, most of the time, are chest breathers.2:04 It’s shallow.2:06 It’s quick.2:08 It’s the breath of stress.2:11 We’re going to change that right now.2:16 Keep your hands where they are.2:20 The hand on your chest is going to be your anchor.2:26 Your goal is to keep it as STILL as possible.2:32 The hand on your belly is your guide.2:37 It’s going to rise and fall.2:40 Let’s begin.2:42 Gently exhale all the air from your lungs.2:47 Get it all out.2:49 Now, through your nose, take a slow, deep breath IN.2:56 And as you do, send all that air down into your belly.3:03 Feel your stomach expand, pushing your hand up toward the ceiling.3:11 The hand on your chest… barely moves.3:16 At the top, hold it for just a moment.3:21 And now, gently EXHALE through your mouth or nose.3:27 Let your belly fall.3:30 Feel your hand sink back down.3:34 That’s it.3:35 That’s the entire practice.3:38 Let’s find a rhythm.3:41 Inhale through the nose… belly rises.3:46 One… two… three… four.3:49 Exhale… belly falls.3:51 One… two… three… four… five.3:55 Again.3:56 Inhale.3:56 Fill the lowest part of your lungs.4:01 Your chest is quiet.4:04 Your belly is full.4:06 Exhale.4:07 A slow release.4:09 Let it all go.4:11 Continue on your own.4:13 The hand on your chest is still.4:17 The hand on your belly rises… and falls.4:23 This is your body’s built-in switch.4:27 The one that tells your nervous system that you are safe.4:35 You are not forcing calm.4:38 You are not chasing it.4:41 You are simply breathing in a way that allows it to arrive.4:48 Inhale… space.4:50 Exhale… release.4:52 Take two more full, deep breaths just like that.4:58 Make them your deepest yet.5:02 When you’re ready, let your breathing return to its natural rhythm.5:10 Let your hands rest by your sides.5:15 Notice the shift.5:17 The quiet.5:18 The stillness you created.5:22 This isn’t a theory.5:24 It’s physiology.5:26 You just changed your state with your breath.5:32 Slowly begin to bring awareness back into your body.5:39 Wiggle your fingers.5:41 Wiggle your toes.5:44 When you feel ready, gently open your eyes.5:49 Your breath is your anchor.5:53 You can always come back to it.
