0:00 A single five-minute session of diaphragmatic breathing can lower your cortisol levels by up to twenty-three percent.0:17 In our last session, we talked about finding your rhythm to recharge.0:28 This is how you find that rhythm at its source.0:35 So let's begin.0:37 Find a comfortable position.0:42 Seated with your spine tall, or lying on your back.0:49 Whatever allows you to feel supported.0:55 Close your eyes when you feel ready.1:01 Bring your awareness to your body.1:06 The points of contact between you and the surface beneath you.1:15 The weight of your hands in your lap.1:21 The air on your skin.1:24 Now, take one hand and place it on your upper chest.1:32 Take your other hand and place it on your belly, right over your navel.1:43 We will breathe in and out through the nose.1:50 The only thing you need to focus on is the hand on your belly.1:59 As you breathe in, your intention is to let the belly expand, to rise and meet your hand.2:13 As you breathe out, the belly gently falls.2:20 The hand on your chest… should remain relatively still.2:28 Most of our daily breathing is shallow, stuck in the chest.2:37 Today, we send the breath deeper.2:42 Let’s try it together.2:45 A slow, deep breath in through your nose, filling the belly.2:55 Feel it rise.2:57 And a long, slow exhale through the nose.3:03 Feel the belly fall.3:06 Again.3:07 Inhale.3:08 The belly expands.3:11 Exhale.3:12 The belly softens.3:14 Just like that.3:17 There’s no need to force it.3:21 Simply allow the breath to travel down, past the chest, into the deepest part of your lungs.3:35 Allowing the diaphragm to do its work.3:41 Breathing in… one… two… three… four… Breathing out… one… two… three… four… five… six.3:54 Letting the exhale be just a little longer than the inhale.4:03 This is what signals safety to your nervous system.4:11 This is the reset.4:13 Now… let go of the count.4:17 Find your own rhythm.4:20 The natural, unforced cadence of your body.4:27 Inhaling, the belly is full.4:31 Exhaling, the belly is soft.4:36 If your mind wanders, that’s okay.4:41 That's what minds do.4:44 Just notice where it went… and gently guide your attention back.4:54 Back to the feeling of your hand rising and falling.5:02 Noticing the coolness of the air as it enters your nostrils.5:11 And the warmth as it leaves.5:15 Each breath is an anchor to this present moment.5:22 There is nothing else to do.5:27 Nowhere else to be.5:30 Just this breath.5:32 And the next.5:34 Feel the stillness settling in.5:39 The quiet space that exists between the end of your exhale… and the start of your next inhale.5:53 Rest here.5:55 This is the space where the work gets done.6:01 One more deep breath in.6:05 The deepest one yet.6:08 Fill the belly completely.6:12 And a long, slow, complete exhale.6:17 Let it ALL go.6:20 Allow your breathing to return to its natural pace.6:27 Keep your eyes closed for another moment.6:34 Notice how you feel.6:37 A little quieter.6:39 A little more grounded.6:43 Bring some gentle movement back to your fingers and toes.6:51 When you feel ready, slowly open your eyes.6:58 You just changed your chemistry.7:03 Carry that stillness with you.
