About this episode Start your day with our Daily Breathwork Reset, a guided journey designed to calm your mind and energize your spirit. This routine offers clear, intentional breathing exercises, presented by a calm coach who expertly guides you to a state of profound relaxation and focus. Discover how just a few minutes of mindful breathing can transform your day, leaving you refreshed, centered, and ready to tackle any challenge with renewed vigor and clarity.
0:00 A single, deep breath can trigger your vagus nerve and begin to lower your heart rate in under three seconds.0:13 In our last session, we talked about building science-backed routines for calm.0:23 This is the foundation of them all.0:28 The one you can do anywhere, anytime.0:32 So let’s find it.0:34 Find a comfortable position.0:38 Sitting up is fine.0:40 Lying down works too.0:43 If you’re sitting, try to have your feet flat on the floor.0:50 Let your spine grow tall, but not rigid.0:55 Relax your shoulders down and away from your ears.1:02 Close your eyes if that feels right for you.1:07 Now, place one hand on your chest.1:11 And the other on your belly, right around your navel.1:18 For a moment, just notice your breath as it is.1:24 No need to change it.1:27 Just feel the gentle rise and fall under your hands.1:33 Most of the time, we breathe into our chest.1:39 Short, shallow sips of air.1:42 That’s survival breathing.1:45 We’re going for something different.1:50 Take a slow, gentle breath out through your mouth.1:56 Empty your lungs completely.2:00 Now, breathing in through your nose, I want you to send that breath down, past your chest, into your belly.2:13 Imagine you’re inflating a balloon right behind your navel.2:21 The hand on your belly should rise.2:25 The hand on your chest should stay relatively still.2:32 And now, a slow, controlled exhale through your mouth.2:38 Feel your belly fall as the air leaves.2:43 Feel your hand lower.2:46 Let’s do that again.2:48 Inhale through the nose, deep into the belly.2:54 Feel it expand.2:56 One… two… three… four.2:59 Exhale slowly through the mouth.3:03 Feel it contract.3:05 One… two… three… four… five… six.3:09 Making the exhale just a little longer than the inhale.3:16 This is the rhythm.3:18 Let's settle into it.3:21 Inhale through the nose… belly rises.3:26 Exhale through the mouth… belly falls.3:30 Releasing.3:32 Your mind will wander.3:34 That’s what minds do.3:37 When it does, just notice it, and gently guide your attention back.3:45 Back to the feeling of your hand rising and falling.3:52 Inhale… filling up.3:54 Exhale… letting go.3:57 With this breath, let go of any tension in your jaw.4:03 Let your tongue fall from the roof of your mouth.4:09 Another slow breath in… feeling the air move down.4:16 And a long breath out… softening the space between your eyebrows.4:24 Softening your shoulders.4:27 This isn’t about forcing.4:30 It’s about allowing.4:33 Allowing your body to do what it knows how to do.4:39 Your diaphragm is the muscle of breath.4:44 You’re just reminding it how to work.4:48 One more, together.4:51 The deepest, slowest one yet.4:54 Inhale.4:55 And exhale.4:57 Fully.4:57 Completely.4:59 Now, let your breathing return to its natural rhythm.5:06 No more counting.5:08 No more effort.5:10 You can let your hands rest in your lap.5:15 Just sit here for a moment.5:18 In the quiet.5:20 Notice how you feel.5:22 Notice the shift.5:24 Maybe a little more space.5:28 A little more stillness.5:31 This isn’t a magic trick.5:34 It's physiology.5:36 You just took direct, conscious control of your nervous system.5:44 You told your body it was safe.5:48 And it listened.5:50 When you’re ready, you can slowly open your eyes.5:56 This breath is always available to you.6:01 Three seconds is all it takes to begin.
