About this episode Start each day with a powerful breathwork session designed to reset your mind and recharge your body. This guided routine, led by a calm and experienced coach, offers clear, intentional instructions to help you cultivate inner peace and focus. Discover how just a few minutes of conscious breathing can transform your day, leaving you feeling refreshed, grounded, and ready to tackle any challenge.
0:00 A single deep diaphragmatic breath stimulates the vagus nerve, signaling your brain to lower your heart rate in under three seconds.0:19 In our last session, we found a rhythm for a daily reset.0:28 Today, we go to the source of that calm.0:34 We find the mechanism that makes it all work.0:41 This is not about theory.0:45 This is about what your body already knows how to do.0:53 You’re here to do something difficult.0:58 To be still.1:00 To be quiet.1:02 To intentionally shift the state of your own nervous system.1:11 So let’s begin.1:13 Find a comfortable position.1:18 This can be lying on your back, knees bent or legs extended.1:27 Or sitting upright in a chair, with your feet flat on the floor.1:36 Whatever feels most supportive right now.1:43 Now, place one hand on your upper chest.1:49 And the other hand on your abdomen, just above your navel.1:57 Allow your eyes to gently close, if that feels right for you.2:07 For a moment, just breathe normally.2:12 Don’t change anything.2:15 Simply notice.2:17 Notice the movement under your hands.2:23 The subtle rise and fall.2:27 Now, we begin to shift the breath.2:32 On your next inhale, I want you to guide the air down, deep into your belly.2:43 Feel the hand on your abdomen rise, expanding outward like a balloon.2:54 The hand on your chest should remain relatively still.3:02 It might move a little.3:06 That’s okay.3:07 The focus is the belly.3:11 And as you exhale… let the air release slowly, completely.3:20 Feel your abdomen gently fall back toward your spine.3:28 Let’s try that again.3:31 A slow, smooth inhale through the nose… filling the belly.3:40 One… two… three… four.3:43 Feel it expand.3:45 And a long, relaxed exhale… letting it all go.3:52 One… two… three… four… five… six.3:57 Releasing.3:59 Inhale deep into the belly.4:03 Exhale and soften.4:05 With each out-breath, you are giving your body permission to let go.4:16 Releasing tension you might be holding in your jaw.4:23 In your shoulders.4:26 In your hands.4:28 Continue this rhythm on your own.4:33 A deep inhale that expands the abdomen.4:39 A complete exhale that allows it to soften.4:46 There is nowhere else to be.4:50 Nothing else to do.4:53 Just this breath.4:55 Right here.4:57 Right now.4:58 Noticing the gentle rise.5:02 And the easy fall.5:05 If your mind wanders, that’s normal.5:10 Simply notice where it went… and gently guide your attention back.5:20 Back to the feeling of your hand on your belly.5:27 Inhale.5:29 Exhale.5:30 You are in control.5:32 You are creating this calm, one breath at a time.5:40 Now, let go of controlling the breath.5:46 Allow your breathing to return to its own natural rhythm.5:54 Keep your hands where they are for another moment.6:02 Just notice.6:04 Notice the quiet.6:06 The stillness.6:08 When you feel ready, slowly begin to bring your awareness back.6:18 Wiggle your fingers and your toes.6:23 Gently notice the feeling of the surface beneath you.6:31 The temperature of the air on your skin.6:37 And when you are ready, slowly… gently… open your eyes.6:45 This quiet is yours to keep.
