0:00 A five-minute session of diaphragmatic breathing can lower your body's primary stress hormone, cortisol, by more than twenty percent.0:21 In our last session, we talked about building a foundation of daily calm.0:32 Today, we use the physical key that unlocks it.0:40 Let’s begin.0:42 Find a position that feels supported.0:48 You can be sitting upright, with your feet flat on the floor.0:58 Or lying down, with your knees bent or your legs extended.1:07 Whatever allows your body to feel held.1:13 Allow your eyes to drift closed, or soften your gaze on a single point in front of you.1:27 Now.1:28 Take your right hand and place it gently on your upper chest.1:38 Take your left hand and place it on your belly, just above your navel.1:49 These hands are your guides.1:53 They will tell you where the breath is moving.2:01 For the next few minutes, our only goal is to breathe into the lower hand.2:12 To let the upper hand remain still.2:18 First, let’s empty the air completely.2:24 A slow exhale through your mouth.2:29 Now… a slow, deep breath in through your nose.2:37 Feel the air travel down, past your chest, and into your belly.2:47 Feel your belly expand like a balloon, pressing gently into your left hand.2:59 The hand on your chest should barely move.3:06 And now, a slow, controlled exhale through pursed lips, as if you’re blowing through a straw.3:20 Feel your belly fall, drawing back in towards your spine.3:30 Notice the left hand lowering with it.3:36 That is one breath.3:39 We will do it again.3:42 Inhale through the nose… belly rises.3:48 Exhale through the mouth… belly falls.3:54 Good.3:55 Let’s find a rhythm.3:58 We will breathe in for a count of four, and out for a count of six.4:09 The longer exhale is what signals safety to your nervous system.4:19 Together now.4:21 Inhale, two, three, four.4:25 Feel the belly lift.4:28 Exhale, two, three, four, five, six.4:34 Feel the belly soften.4:38 Again.4:38 Inhale through the nose… one, two, three, four.4:46 Exhale through the mouth… one, two, three, four, five, six.4:55 If you notice your chest moving more than your belly, that’s alright.5:06 It is a common pattern.5:10 Do not fight it.5:13 Simply… gently… guide your next inhale down.5:20 Inviting the breath deeper.5:24 Continue on your own now.5:28 Following that rhythm.5:32 In for four.5:34 Out for six.5:35 Your attention on the feeling of your lower hand rising… and falling.5:47 The cool air as it enters.5:51 The warm air as it leaves.5:55 This simple movement is a reset button.6:01 Available to you in ANY moment.6:06 You are not forcing relaxation.6:11 You are creating the conditions for it.6:17 Let’s take one final, deep breath together.6:24 The deepest one yet.6:27 Inhale fully, fill the belly.6:32 And a long, slow, complete exhale.6:37 Let it ALL go.6:40 You can let your hands rest now.6:45 Allow your breathing to return to its natural rhythm.6:53 Just notice how you feel.6:57 This quiet is not an accident.7:02 You created it.
