About this episode Discover a calming and effective daily breathwork routine designed to help you reset, recharge, and find balance in just a few minutes. Guided by a seasoned instructor with a soothing voice, you'll learn intentional breathing techniques that promote relaxation, mental clarity, and renewed energy. Perfect for busy days, this session empowers you to take control of your well-being and start each day feeling centered and refreshed.
0:00 A single deep breath can trigger a twenty-five percent drop in cortisol levels in under a minute.0:12 In our last session, we talked about the need to reset and recharge.0:21 This is the mechanism.0:23 The direct line to your body’s calm state.0:29 So let's find it.0:31 Find a place where you can be still for the next few minutes.0:39 Seated in a chair, feet flat on the floor.0:44 Or lying on your back, letting the ground hold you completely.0:52 It doesn't matter where.0:55 Just that you can be uninterrupted.0:59 Close your eyes if that feels right.1:04 Let your attention settle on your body.1:09 The weight of it.1:11 The points of contact with the chair, or the floor.1:18 Now, take one hand and place it flat on the center of your chest.1:26 Take your other hand and place it on your belly, just above your navel.1:35 For a moment, just notice your breath as it is.1:41 No need to change it.1:44 Just feel the movement under your hands.1:49 Maybe you feel the top hand rising and falling.1:55 Maybe you feel nothing at all.1:58 That’s fine.2:00 We're just gathering information.2:04 Most of the time, our breathing is shallow.2:10 It lives up in the chest.2:13 A survival breath.2:15 Quick.2:16 Anxious.2:17 We’re going to go deeper.2:20 Bring all your awareness to the hand on your belly.2:27 On your next inhale, breathe in slowly through your nose.2:34 And as you do, send the breath down.2:38 Past your chest.2:41 Down into your abdomen.2:43 The goal is to make your lower hand rise, while your top hand stays relatively still.2:54 Breathe in… feel the belly expand like a balloon.3:01 And now, a slow, gentle exhale through your mouth.3:07 Let the belly fall.3:09 Let the hand sink back down.3:13 That’s it.3:14 That’s the entire practice.3:18 Let’s do it again.3:20 Inhale through the nose.3:23 Send the air down, down, down.3:27 Feel the stomach press out into your hand.3:32 Hold for just a beat.3:35 And exhale.3:36 Let it all go.3:38 A long, slow release.3:41 Feel your shoulders drop as the air leaves.3:46 The body knows what to do.3:49 You just have to give it permission.3:54 Let’s find a rhythm.3:57 In for a count of four.3:59 Out for a count of six.4:02 I’ll count the first two.4:06 Inhale… two… three… four.4:09 Feel that expansion.4:11 Exhale… two… three… four… five… six.4:16 Feel that release.4:18 Again.4:19 Inhale… two… three… four.4:22 Your belly rises.4:24 Your chest is quiet.4:27 Exhale… two… three… four… five… six.4:31 Tension leaving your jaw.4:35 Your neck.4:36 Now, on your own.4:38 Find your own rhythm.4:41 Your own pace.4:43 The only instruction is to let the belly do the work.4:49 The inhale pushes it out.4:52 The exhale lets it fall.4:56 If your mind wanders, that’s what minds do.5:01 Don't fight it.5:03 Just notice it.5:05 And then guide your attention right back to the feeling of your hand rising… and falling.5:16 Take one final, deep breath in.5:20 The deepest one yet.5:23 Fill the belly completely.5:26 And let it all go with a sigh.5:30 Let your hands rest in your lap, or by your sides.5:36 Keep your eyes closed for another moment.5:41 Notice the shift.5:44 The quiet.5:45 The space you just created.5:48 This state is not something you have to earn.5:54 It’s your factory setting.5:57 You just remembered the password.
