About this episode Start your day or unwind from it with this guided breathwork routine designed for deep reset and profound recharge. This session, led by an experienced, calm coach, offers clear, intentional instructions to help you cultivate inner peace and mental clarity. Discover the power of your breath to transform your state, leaving you refreshed, centered, and ready to tackle whatever comes next.
0:00 Your vagus nerve is the longest cranial nerve in your body...0:11 connecting your brain to your heart...0:19 your lungs...0:21 and your gut.0:24 In our last session, we spoke to your body's core with intentional breath.0:38 Today, we send a very specific message down that nerve.0:49 A message of safety.0:52 Begin by finding a comfortable position.1:00 Seated or lying down.1:04 It doesn’t matter which.1:09 Allow your eyes to gently close.1:15 And bring your awareness to your breath.1:23 Without changing anything at all.1:29 Simply notice the inhale.1:34 And the exhale.1:37 Notice the natural rhythm of your body breathing itself.1:48 There is nothing you need to do right now.1:56 Now.1:57 We’ll gently shift that rhythm.2:03 We're going to make the exhale just a little bit longer than the inhale.2:17 This is the message.2:20 A long, slow exhale tells your nervous system that you are safe.2:33 It activates the parasympathetic response—your body's natural state of rest and release.2:50 There is no need to force it.2:55 No strain.2:57 Let’s try it together.3:02 We'll breathe in for a count of four.3:09 And out for a count of six.3:14 Inhale...3:16 two...3:17 three...3:18 four.3:19 Exhale...3:21 two...3:22 three...3:24 four...3:25 five...3:27 six.3:27 And again.3:29 Inhale...3:31 two...3:32 three...3:34 four.3:35 Exhale...3:36 letting it ALL go...3:40 two...3:41 three...3:43 four...3:44 five...3:46 six.3:46 Now find a rhythm that feels easy for you.3:55 Maybe it's in for three and out for five.4:02 Maybe in for five and out for seven.4:09 The numbers don't matter.4:14 Only the feeling.4:18 The feeling of release as the breath leaves your body.4:28 Each exhale, a letting go.4:33 Releasing tension you didn't even know you were holding.4:44 From your jaw.4:47 Your shoulders.4:49 Your hands.4:52 This simple shift is profound.4:57 You are speaking directly to your own biology.5:06 With each long exhale, you are telling every cell in your body...5:19 you can soften.5:22 You can rest.5:24 You are safe right now.5:29 Allow the out-breath to be a sigh of relief.5:37 A physical release of anything that feels heavy.5:46 Let's take three more breaths like this.5:54 In your own time.5:57 Inhaling calm.6:00 Exhaling...6:02 release.6:04 Second breath.6:07 Final one.6:08 The longest, slowest exhale yet.6:15 And now...6:17 let your breath return to its natural rhythm.6:25 No counting.6:28 No effort.6:30 Just be still for a moment.6:35 And notice.6:37 Notice the quiet.6:40 Notice the space you've created inside.6:48 The subtle shift in the energy of your body.6:56 This state is always available to you.7:04 It's just one long exhale away.7:10 When you're ready, you can slowly begin to open your eyes.7:21 Bringing this stillness with you.7:27 You don't have to force calm.7:33 You only have to make space for it.
