About this episode Begin your journey to daily tranquility with this guided breathwork session, designed to help you reset and recharge. Each mindful practice offers clear, intentional instructions, delivered by a calm, experienced coach who intuitively guides you to a state of profound peace. Discover how just a few minutes of intentional breathing can reduce stress, enhance focus, and restore your inner balance, leaving you feeling revitalized and ready to embrace your day.
0:00 A single deep breath can lower your heart rate by five to ten beats per minute.0:10 Last time, we woke up the vagus nerve.0:15 Today, we give that system its most direct and powerful tool.0:23 So find your position.0:26 Sitting or lying down.0:29 Whatever lets your body feel supported.0:34 Close your eyes.0:36 Or soften your gaze.0:39 And just arrive.0:41 Don't change anything.0:44 Just notice the breath you came here with.0:49 Shallow or deep.0:51 Fast or slow.0:53 It doesn't matter.0:55 You are here.0:57 That's enough.0:59 Now, place one hand on your chest.1:03 Right over your heart.1:06 Place the other hand on your belly.1:11 Just above your navel.1:14 For the next few minutes, these hands are your guides.1:21 Your anchors.1:23 The goal is simple.1:25 We want the hand on your belly to move.1:30 The hand on your chest should stay relatively still.1:37 If it moves, that's okay.1:41 Don't force it.1:43 Just notice.1:44 The work is in the noticing.1:48 Let's begin.1:49 Exhale all the air out of your lungs.1:54 A gentle push.1:56 Get empty.1:57 Now, a slow breath in through your nose for four… three… two… one.2:06 Feel your belly swell into your hand.2:11 Your abdomen expanding.2:14 Not your chest.2:16 Your belly.2:17 Hold it for a moment at the top.2:22 And now a long, slow exhale through your mouth for six… five… four… three… two… one.2:33 Feel your belly fall.2:36 Your hand gently lowering as your navel draws back toward your spine.2:45 Again.2:45 In through the nose.2:48 Let the belly rise.2:51 Four… three… two… one.2:53 The air is cool.2:56 And out through the mouth.2:59 A warm, slow release.3:02 Six… five… four… three… two… one.3:06 Let your shoulders drop.3:09 Let your jaw go slack.3:12 Breathe in.3:14 The hand on your belly rises.3:17 The hand on your chest is quiet.3:22 Mostly quiet.3:23 Breathe out.3:25 A complete release.3:27 Let go of the air.3:30 Let go of the tension you're holding in your forehead.3:37 Keep this rhythm.3:39 In for four.3:41 Out for six.3:42 Your mind will wander.3:45 It will plan.3:47 It will worry.3:49 That is its job.3:51 Your job is different.3:54 Your job is to feel the hand on your belly rise… and fall.4:02 When your mind gets loud, just come back to that simple movement.4:10 Rise.4:11 And fall.4:12 That's it.4:13 You're doing it.4:15 Take one more full, deep cycle on your own.4:21 The deepest one yet.4:24 Now let your breath return to its natural rhythm.4:30 Let your hands rest in your lap.4:34 Just be still.4:36 Notice the quiet.4:38 The space you've created inside.4:43 This feeling isn't something you had to find.4:49 You just had to make room for it.4:53 When you're ready, you can open your eyes.4:58 This reset is always available to you.
