About this episode Start your day with this guided breathwork routine designed to recenter your mind and revitalize your body. Learn simple, powerful techniques to release stress, enhance focus, and cultivate inner calm, all delivered with the reassuring guidance of an experienced coach. By integrating this daily practice, you'll gain a valuable tool for sustained well-being and improved mental clarity.
0:00 Activating the vagus nerve through your breath can shift your entire nervous system out of a stress response in under sixty seconds.0:17 Last time, we used the structured rhythm of Navy SEAL box breathing to find our center.0:28 Today, we go to the source of that calm.0:33 Let’s begin.0:35 Find a comfortable position.0:38 Seated, with your spine tall but not rigid.0:44 Or lying down on your back.0:47 Allow your eyes to gently close.0:52 And just arrive right here.0:55 Noticing the weight of your body.0:59 The points of contact with the chair or the floor.1:06 Bring your awareness to your breath, just as it is.1:13 No need to change anything yet.1:17 Simply observing the natural rhythm of your inhale… and your exhale.1:25 Now, take one hand and place it on your chest, right over your heart.1:34 Take your other hand and place it on your belly, just above your navel.1:44 These are your guides.1:46 Your points of feedback.1:50 For the next few moments, we are going to direct the breath away from the chest… and down into the belly.2:03 On your next inhale, breathe in slowly through your nose.2:11 And as you do, feel the hand on your BELLY rise.2:17 Send the breath down, inflating your abdomen like a small balloon.2:25 The hand on your chest should remain relatively still.2:32 Now, as you exhale slowly through your mouth… or your nose… Feel the hand on your belly gently fall.2:45 Drawing your navel back towards your spine.2:51 Let’s do that again.2:54 A slow, deep inhale through the nose… feeling ONLY the belly expand.3:02 And a long, controlled exhale… feeling the belly soften and release.3:11 Inhale, drawing calm into the body.3:16 Exhale, letting go of any tension you might be holding.3:23 The chest is quiet.3:25 The shoulders are soft.3:28 All the movement is in the abdomen.3:33 This is diaphragmatic breathing.3:37 This is your direct connection to your parasympathetic nervous system.3:46 The part of you that knows how to rest.3:51 Continue on your own for a few more rounds.3:57 Inhaling deeply into the belly.4:01 Exhaling completely.4:03 Notice the space you are creating.4:08 With each breath, a little more ease.4:13 A little more quiet.4:15 Now, let your breathing return to its natural rhythm.4:22 You can let your hands rest in your lap or by your sides.4:30 Just sit in the stillness you’ve created.4:35 Feeling the echo of that deep, calming breath.4:41 This state is always here for you.4:45 It is one conscious breath away.4:49 When you’re ready, you can slowly open your eyes.4:56 Carry this stillness with you into your day.
