About this episode Discover a calming and revitalizing five-minute breathwork routine designed to reset your mind and body each day. Guided by a seasoned coach's soothing narration, you'll learn intentional breathing techniques that help reduce stress, increase focus, and promote overall well-being. This session offers a simple, effective way to pause, breathe deeply, and recharge, leaving you feeling centered and energized for whatever lies ahead.
0:00 Five minutes of diaphragmatic breathing is enough to begin shifting your nervous system out of fight-or-flight.0:17 Last time, we talked about activating your vagus nerve.0:25 This is the most direct way to do it.0:31 This is the physical mechanism.0:36 So let’s begin.0:38 Find a comfortable position.0:43 Seated in a chair, feet flat on the floor.0:49 Or lying on your back, letting the ground fully support you.0:59 There is no right way.1:02 There is only the way that allows your body to feel held.1:11 Allow your eyes to gently close.1:16 Or soften your gaze on a single point in front of you.1:24 Now.1:25 Place one hand on your upper chest.1:30 And the other hand on your belly, just above your navel.1:39 For a moment, just notice your breath as it is.1:46 No need to change anything.1:51 Simply notice.1:53 Notice which hand is moving more.1:58 Chest… or belly.2:00 Now, we will begin to guide the breath.2:06 On your next inhale, breathe in slowly through your nose.2:15 And as you do, imagine sending that breath DOWN.2:23 Past the hand on your chest… all the way down to the hand on your belly.2:34 Feel the belly expand like a balloon, pressing gently into your lower hand.2:46 The hand on your chest should remain relatively still.2:54 And now, a slow, controlled exhale through your mouth or nose.3:04 Feeling the belly soften and fall away from your hand.3:12 Let’s try that again.3:15 A deep breath in through the nose… feeling the belly RISE.3:24 One… two… three… four.3:28 Hold for just a moment at the top.3:33 And a long, slow exhale… letting the belly FALL.3:41 One… two… three… four… five… six.3:46 Again.3:47 Breathing into the belly.3:51 Inhale… two… three… four.3:54 Feel the expansion.3:57 Exhale… letting it all go.4:01 Two… three… four… five… six.4:06 The hand on your chest is quiet.4:11 The hand on your belly is the one that moves.4:18 Continue this rhythm on your own.4:23 Inhaling deeply into the diaphragm.4:28 Exhaling completely, releasing all the air.4:35 If your mind wanders… that’s okay.4:40 That’s what minds do.4:44 Simply notice where it went… and gently guide your attention back to the feeling of your belly rising and falling.5:01 This is not just about feeling calm for five minutes.5:10 This is training.5:12 Each time you do this, you are teaching your body a new default response to stress.5:25 You are carving a new pathway in your nervous system.5:33 A pathway to calm that gets easier to find every single time you practice.5:45 You are building a tool you can use anywhere.5:52 In a meeting.5:54 In traffic.5:56 Before a difficult conversation.6:01 Take one more deep belly breath.6:06 The deepest one yet.6:09 Fill all the way up.6:12 And a full, complete exhale.6:16 Let it ALL go.6:18 When you’re ready, you can gently bring your awareness back to the room.6:30 Wiggle your fingers and your toes.6:35 Your breath is always with you.6:40 An anchor in any moment.
