About this episode Begin your day with a powerful reset through this daily guided breathwork routine. Led by a calm and experienced coach, you'll learn to harness intentional breathing to release tension, sharpen your focus, and cultivate profound inner peace. Discover how just a few dedicated minutes can transform your mindset, boost your energy, and equip you to face any challenge with renewed calm and clarity.
0:00 Breathing at a rate of about six breaths per minute directly stimulates your vagus nerve, sending a powerful signal of safety to your entire body.0:20 In our last session, we used deep diaphragmatic breathing to recharge the nervous system.0:33 Today, we add a specific rhythm to that breath, to bring you into a state of deep coherence.0:47 So find a comfortable seat.0:50 Spine tall, but not stiff.0:54 Shoulders relaxed down and away from your ears.1:01 Close your eyes if that feels right for you.1:07 And just begin by noticing your breath.1:13 Not changing it yet.1:16 Simply arriving here, with this inhale… and this exhale.1:24 Now, we’ll find a balanced rhythm.1:29 A count of five seconds in, and five seconds out.1:36 No holding the breath at the top or bottom.1:42 Just a smooth, continuous cycle.1:46 Like a gentle wave.1:49 Let’s begin together.1:52 Inhale through the nose… two… three… four… five.1:59 Exhale… two… three… four… five.2:04 Again.2:04 Breathing in… one continuous flow.2:09 And breathing out… a complete release.2:15 Now, find that rhythm on your own.2:20 Inhaling for five… exhaling for five.2:25 If a count of five feels like a strain, simply adjust.2:33 Try four seconds.2:35 Or even three.2:37 The number doesn't matter.2:41 The balance does.2:43 The goal is ease, not effort.2:48 A rhythm that feels sustainable.2:52 Effortless.2:54 Allow the breath to be smooth.2:58 Quiet.2:59 Deep in the belly.3:02 Each inhale nourishes.3:05 Each exhale releases.3:08 Nothing else to do.3:10 Nowhere else to be.3:13 Simply breathing.3:16 This rhythm is now inside you.3:20 Carry it with you.
