About this episode Discover your daily sanctuary with this intentional breathwork routine. Each session, guided by a calm and experienced coach, offers clear, paced instructions to help you reset your mind and recharge your spirit. Learn to harness the power of your breath to cultivate inner peace, enhance focus, and bring a renewed sense of balance to your everyday life.
0:00 Your diaphragm contracts around twenty thousand times a day, mostly without you noticing.0:13 In our last session, we used Nadi Shodhana to balance the left and right sides of the body.0:28 Today, we go to the very center… the engine of the breath itself.0:38 So find a comfortable position.0:43 Seated or lying down.0:46 Wherever you are, allow your spine to be long.0:53 Close your eyes when you feel ready.0:59 Now, place one hand on your chest.1:04 And the other on your belly, just below your rib cage.1:13 For a moment, do nothing.1:17 Just feel the weight of your hands.1:22 Notice the stillness before the next breath begins.1:30 Now.1:31 Take a slow, deep breath in through your nose.1:38 And as you do, your only job is to feel the hand on your belly rise.1:49 Let the belly expand, pushing your hand gently upward.1:57 Try to keep the hand on your chest still.2:04 It might want to move first.2:08 That’s okay.2:10 That’s habit.2:12 Just guide your attention, and your breath, down into the belly.2:22 And now, a slow exhale through your mouth or nose.2:30 Feel the hand on your belly fall as your navel draws back toward your spine.2:42 Let all the air out.2:45 Completely.2:47 Let’s do that again.2:50 A slow inhale.2:52 The belly expands like a balloon.2:57 The chest stays quiet.3:01 And a long, slow exhale.3:05 The belly softens.3:07 Letting go.3:09 Your mind will wander.3:13 That is what minds do.3:16 When it does… just notice.3:20 And bring your attention right back here.3:27 To the feeling of your hand rising… and falling.3:34 This is the practice.3:37 Not perfection.3:40 Just returning.3:42 Now, let’s find a rhythm.3:46 We’ll breathe in for a count of four.3:52 And out for a count of six.3:56 Ready?3:57 Inhale… two… three… four.4:01 Exhale… two… three… four… five… six.4:07 Again.4:08 Inhale, belly rises… two… three… four.4:14 Exhale, belly falls… two… three… four… five… six.4:21 Continue on your own now.4:25 If the count feels stressful, let it go.4:31 Just make the exhale a little longer than the inhale.4:40 Allowing the breath to be your anchor.4:46 Noticing any tension in your jaw.4:51 Let it soften.4:53 Noticing the space between your eyebrows.5:00 Let it release.5:02 Your shoulders.5:04 Let them drop away from your ears.5:10 There is nothing to force here.5:14 Nothing to achieve.5:17 Simply allowing the breath to breathe you.5:24 Now, release the count entirely.5:29 Let your hands rest in your lap or by your sides.5:37 Just breathe.5:39 Naturally.5:40 Notice how you feel.5:44 The quiet.5:45 The space you’ve created.5:49 This state is always available.5:54 It’s always here.5:57 Bring a gentle awareness back to the room.6:03 To the sounds around you.6:07 When you’re ready, you can slowly open your eyes.6:15 The calm was never gone.6:19 You just had to breathe your way back to it.
