About this episode Start your day with our Daily Breathwork Reset, a guided journey designed to bring calm and clarity. This routine, led by a seasoned coach, uses intentional pacing and clear instructions to help you release stress and cultivate inner peace. Discover how just a few minutes of mindful breathing can profoundly recharge your mind and body, leaving you centered and ready to embrace your day.
0:00 A single deep exhale can activate your vagus nerve, telling your entire body it is safe to relax.0:13 In our last session, we talked about finding your inner calm.0:21 Today, you are going to build it, breath by breath.0:28 So find a comfortable position.0:32 Seated is fine.0:34 Lying down is also fine.0:38 It doesn’t matter where.0:41 Just be here now.0:43 Let your hands rest in your lap or by your sides.0:50 Close your eyes if that feels right for you.0:56 Bring your awareness to your body.1:01 Notice your shoulders.1:04 Let them drop away from your ears.1:08 Feel the tension in your jaw.1:12 And let it go.1:14 Let your tongue fall from the roof of your mouth.1:21 There is nothing for you to do right now.1:26 Nothing to solve.1:29 Just this breath.1:31 Today, we will use a simple, powerful pattern.1:37 It’s called four-seven-eight breathing.1:43 You will inhale quietly through your nose to a count of four.1:51 You will hold that breath for a count of seven.1:57 Then you will exhale completely through your mouth, making a gentle whoosh sound, for a count of eight.2:11 The exhale takes twice as long as the inhale.2:18 That’s the key.2:20 That’s what sends the signal of calm through your entire nervous system.2:29 Let’s try it together.2:32 First, let all the air out of your lungs.2:38 A full, complete exhale.2:41 Push it all out.2:43 Now, close your lips.2:46 Inhale through your nose.2:50 One… two… three… four.2:53 Hold the breath.2:55 One… two… three… four… five… six… seven.3:00 And exhale through your mouth with a whoosh.3:06 One… two… three… four… five… six… seven… eight.3:13 That was one round.3:15 You’re doing it perfectly.3:19 Let’s do another.3:21 Inhale through your nose.3:25 One… two… three… four.3:28 Hold.3:28 Relax your shoulders.3:31 Two… three… four… five… six… seven.3:36 Exhale.3:37 Let it all go.3:39 Two… three… four… five… six… seven… eight.3:45 Again.3:45 Inhale quietly.3:48 One… two… three… four.3:51 Hold the breath.3:53 Feel the stillness inside.3:56 Two… three… four… five… six… seven.4:01 Exhale completely.4:03 Let the day go.4:06 Two… three… four… five… six… seven… eight.4:11 One last time.4:13 This is your deepest one yet.4:17 Inhale.4:18 One… two… three… four.4:21 Hold.4:22 Seven… six… five… four… three… two… one.4:27 Exhale.4:28 Eight… seven… six… five… four… three… two… one.4:35 Now, just let your breath return to its natural rhythm.4:42 No counting.4:44 No effort.4:45 Just notice.4:47 Notice the quiet.4:49 The space you’ve created.4:52 This wasn’t here five minutes ago.4:57 You made this.4:59 This tool is yours now.5:02 You can use it anywhere.5:05 Before a difficult conversation.5:10 In the middle of a stressful day.5:14 Lying in bed when your mind won’t stop racing.5:21 Four.5:21 Seven.5:22 Eight.5:23 Take one more easy breath in.5:27 And as you let it go, gently bring your awareness back to the space around you.5:38 You carry the calm with you.
