About this episode Discover your daily sanctuary with this guided breathwork session, designed to effortlessly reset your mind and body. Through clear, intentional pacing and the soothing guidance of an experienced coach, you'll learn powerful techniques to calm your nervous system and reduce daily stress. Incorporate this quick, effective routine into your day to feel recharged, centered, and ready to face any challenge.
0:00 Your diaphragm has a direct line to your nervous system.0:05 There's a nerve—the longest in your body, called the vagus nerve—that runs right through it.0:15 When you move your diaphragm, you are physically stimulating that nerve.0:22 You are sending a signal to your body to calm down.0:27 This isn't a theory.0:29 It's a mechanism.0:31 And we're going to use it right now to reset.0:35 Find a comfortable position.0:38 Seated in your chair, or lying on your back.0:43 It doesn't matter where.0:45 Just get still for a moment.0:48 Feel the weight of your body.0:51 The points of contact with the floor, with the chair.0:56 Close your eyes if that feels right.1:00 Now, place one hand on your chest, and the other on your belly, just above your belly button.1:10 This is how you'll know it's working.1:13 The hand on your chest is your anchor.1:17 It should barely move.1:19 The hand on your belly...1:22 that's the one we're focused on.1:25 Take a slow breath in through your nose.1:29 And let it go.1:31 Just a normal breath.1:33 Now, we begin.1:34 This time, as you breathe in through your nose, I want you to send that breath all the way down.1:44 Don't lift your chest.1:46 Instead, feel your belly expand, pushing your hand gently outward.1:53 Like you're inflating a small balloon right behind your navel.1:59 Inhale...2:00 feel it rise.2:02 Now, exhale slowly through your mouth.2:05 As you do, feel your belly fall.2:09 Gently drawing back in toward your spine.2:13 Your hand lowers with it.2:15 That's the movement.2:17 That's your diaphragm at work.2:21 Let's do it again.2:22 Together.2:23 A slow, deep breath in through the nose.2:27 Feel the belly expand.2:30 Two...2:30 three...2:31 four.2:32 And a long, slow exhale through the mouth.2:36 Feel the belly fall.2:38 Two...2:38 three...2:39 four...2:40 five...2:41 six.2:41 Good.2:42 Again.2:42 Inhale.2:43 Stomach rising.2:44 Chest still.2:46 Shoulders soft.2:47 Exhale.2:48 Let it all go.2:49 Release the air, release the tension in your jaw.2:54 You're not trying to force anything.2:58 You're just guiding the breath.3:01 Inhale...3:02 your hand rises.3:04 You are actively telling your nervous system to be at ease.3:10 Exhale...3:11 your hand falls.3:12 You are releasing the fight-or-flight signal.3:17 Let's do three more.3:19 In your own time.3:21 I'll be quiet.3:22 Just the rise...3:24 and the fall.3:25 Good.3:25 Let your breathing return to its natural rhythm.3:30 You can let your hands rest in your lap.3:34 Notice the shift.3:36 Maybe it's small.3:38 A quiet in your mind.3:40 A heaviness in your limbs.3:43 That's your parasympathetic nervous system taking over.3:48 The rest-and-digest state.3:51 You did that.3:52 This tool is always with you.3:55 In a meeting.3:57 In traffic.3:58 In the middle of the night.4:00 You can always find your breath.4:04 You can always move your diaphragm.4:07 You just took direct, physical control of your body's stress response.4:14 One breath at a time.
