About this episode Start your day with our Daily Breathwork Reset, a guided journey designed to bring immediate calm and renewed focus. This routine, led by an experienced coach, offers clear, intentional breathing exercises that will help you release stress and cultivate inner peace. Discover how just a few minutes each morning can transform your mental clarity and energy levels, setting a positive tone for your entire day.
0:00 Just five minutes of deep, diaphragmatic breathing can increase your heart rate variability, a key marker of resilience, by over ten percent.0:16 Last time, we used the 4-7-8 count to signal safety to your body.0:23 Today, we're going to explore the engine behind that signal.0:30 We're going to move the breath from the chest, where stress lives, down into the belly, where calm is born.0:42 Find a comfortable position.0:46 You can be seated in a chair, with your feet flat on the floor.0:53 Or you can lie on your back, knees bent or legs straight.0:59 Whatever allows your body to feel supported.1:05 Close your eyes if that feels right for you.1:10 First, just arrive.1:12 Don't change anything.1:14 Simply notice your breath as it is.1:18 Is it shallow?1:20 Is it quick?1:21 Is it in your chest?1:24 No judgment.1:25 Just awareness.1:27 Now, place one hand on your chest.1:31 And place your other hand on your belly, right around your navel.1:38 For the next few minutes, these hands will be your guides.1:45 Your feedback.1:46 As you breathe in through your nose, the goal is to feel the hand on your belly rise.1:56 The hand on your chest should stay relatively still.2:02 This is the part that feels unnatural at first.2:08 We spend our days holding our stomachs in, breathing into our shoulders.2:16 This is the opposite.2:18 Let's try it.2:20 A slow inhale through the nose...2:24 feel the belly expand into your hand...2:28 one...2:29 two...2:29 three...2:30 four.2:31 And a long, slow exhale through your mouth, like you're breathing through a straw.2:40 Feel the belly fall.2:43 One...2:43 two...2:44 three...2:45 four...2:46 five...2:47 six.2:47 Again.2:48 Inhale through the nose.2:51 The hand on your belly rises.2:54 The lungs fill from the bottom up.2:58 Exhale through the mouth.3:01 A gentle release.3:03 The navel draws back toward the spine.3:07 Keep this rhythm going.3:10 Inhale...3:11 belly expands.3:12 Exhale...3:13 belly softens.3:15 You might feel like you're forcing it.3:19 That's normal.3:21 You're re-learning a pattern your body was born with, but forgot.3:28 Stay with the physical sensation.3:32 The air moving in.3:34 The abdomen rising.3:36 The air moving out.3:39 The abdomen falling.3:41 This is the work.3:43 Noticing.3:44 Guiding.3:45 Allowing.3:46 Now, see if you can soften the effort by ten percent.3:52 Let the breath become a little more fluid.3:57 A little less mechanical.4:00 The inhale happens...4:02 and the belly responds.4:05 The exhale releases...4:07 and the belly falls.4:10 You are not controlling the breath.4:14 You are creating the conditions for it to deepen.4:19 This is the reset.4:21 This is your nervous system receiving a direct signal of safety.4:29 It doesn't understand your to-do list, but it understands this.4:36 It understands a slow, deep, belly breath.4:41 Let your hands rest back in your lap or by your sides.4:47 Continue the breath on your own for a moment.4:52 Feel the quiet rhythm you've created inside your own body.4:59 Slowly, begin to bring your awareness back.5:04 Notice the temperature of the air on your skin.5:09 The sounds in the room.5:12 Wiggle your fingers and your toes.5:16 When you're ready, you can open your eyes.5:21 You didn't find this calm.5:24 You built it.5:25 One breath at a time.
