About this episode This daily breathwork routine is designed to guide you through a powerful reset, helping you calm your mind and recharge your body. With clear, intentional instructions delivered by a seasoned coach, you'll learn techniques to manage stress and cultivate inner peace. Integrate this practice into your daily life to find balance, enhance focus, and experience a profound sense of well-being.
0:00 A single deep breath, sent low into your belly, can begin to activate your vagus nerve in less than three seconds.0:12 That nerve is the main brake on your body's fight-or-flight response.0:19 You have direct access to it.0:23 Right now.0:24 Let’s find it.0:25 Find a comfortable position.0:28 Seated in a chair, with your feet flat on the floor.0:34 Or lying down on your back.0:37 Whatever lets your body feel supported.0:41 Close your eyes if that feels right.0:45 Or soften your gaze on a point in front of you.0:50 Just for a moment, notice your breath as it is.0:55 No need to change it.0:57 Just observe.0:59 Where do you feel it most?1:02 In your chest?1:03 Your throat?1:05 Your nose?1:06 There is no right answer.1:08 Just awareness.1:10 Now, take one hand and place it on your chest, right over your heart.1:17 Take your other hand and place it on your belly, just above your navel.1:25 These are your guides.1:28 Your feedback.1:29 For the next few minutes, your only job is to breathe in a way that moves the bottom hand.1:39 The hand on your belly.1:41 The hand on your chest… should stay mostly still.1:47 Let’s try.1:48 Take a slow breath in through your nose.1:52 And as you do, consciously send that breath down, past your chest, and into your belly.2:02 Feel your stomach expand into your hand.2:06 The hand on your belly should rise.2:10 Now, a long, slow exhale through your mouth.2:15 Feel your belly fall.2:17 Feel the hand sink gently back toward your spine.2:22 That’s it.2:23 That’s the entire practice.2:26 Let’s do it again.2:28 Slowly in through the nose… into the belly.2:33 Feel the hand rise.2:35 One… two… three… four.2:37 Hold it at the top.2:39 Just for a moment.2:41 And a slow, controlled exhale.2:45 Feel the hand fall.2:47 One… two… three… four… five… six.2:50 The chest stays quiet.2:53 The belly does the work.2:55 Again.2:56 Inhale.2:57 Send the air down.2:59 Feel the diaphragm engage, pushing your stomach out.3:04 Exhale.3:05 A full release.3:07 Let the tension leave with the breath.3:11 Many of us spend our days breathing only into the top third of our lungs.3:19 Shallow.3:20 Anxious.3:20 It’s a habit learned from stress.3:24 This is the antidote.3:26 Breathing into the hand on your belly.3:30 Let’s do three more rounds together.3:34 In your own time.3:36 I will be quiet.3:38 Just you and your breath.3:41 Focus on the feeling of that bottom hand rising… and falling.3:47 Good.3:48 One last one.3:49 Make it your deepest, slowest breath yet.3:54 Inhale… fill the lowest part of your lungs completely.4:00 And exhale.4:01 Let it all go.4:02 You can let your breathing return to its natural rhythm now.4:09 Keep your hands where they are for another moment.4:14 Notice the difference.4:17 Notice the quiet.4:18 The stillness you’ve created.4:22 This isn’t a special state you have to find.4:26 This stillness is always here.4:30 You just have to breathe your way back to it.
