About this episode Embark on a soothing daily breathwork routine designed to reset and recharge your mind and body. This guided session, delivered in a calming, expert voice, walks you through intentional breathing exercises that help reduce stress, enhance clarity, and boost energy. Perfect for integrating into your daily self-care, you'll learn when to push yourself and when to pause, leaving you feeling refreshed, centered, and ready to face the day.
0:00 Breathing in for four seconds and out for four seconds can activate your vagus nerve in under a minute.0:16 In our last session, we focused on your nightly reset—finding that center point at the end of the day.0:33 This technique is the most direct path to that center.0:42 So let’s begin.0:44 Find a comfortable position.0:49 Seated or lying down.0:52 It doesn’t matter.0:55 Just allow your body to feel supported.1:01 Close your eyes if that feels right.1:07 Bring your awareness to your breath.1:13 Without changing anything.1:17 Just noticing.1:20 The gentle rise and fall.1:24 Now, we’ll begin a simple count.1:29 It’s called Sama Vritti.1:33 Equal Breathing.1:35 We’ll breathe in for four… hold for four… breathe out for four… and hold for four.1:49 Let all the air out of your lungs.1:54 Gently.1:56 And now.1:57 Breathe in… two… three… four.2:02 Hold the breath… two… three… four.2:07 Breathe out… two… three… four.2:12 Hold the breath out… two… three… four.2:18 Again.2:19 Inhale… two… three… four.2:23 Hold… two… three… four.2:27 Exhale… two… three… four.2:31 Hold… two… three… four.2:35 Continue on your own now.2:39 Keeping that same, steady rhythm.2:44 A box of breath.2:47 Smooth and even.2:49 If your mind wanders, that’s okay.2:55 Just come back to the count.3:00 Back to the feeling of the breath moving through you.3:08 The mind follows the breath.3:13 Notice the stillness in the pauses.3:18 Especially the pause at the bottom of the exhale.3:26 The quiet space before the new beginning.3:33 If a count of four feels easy… you can try extending it.3:42 Maybe to five.3:45 Or six.3:46 The length doesn’t matter.3:50 Only the balance.3:53 Inhale matches hold.3:56 Hold matches exhale.3:59 Find the rhythm that calms YOUR system.4:06 Just for a few more moments.4:10 Now… gently let go of the counting.4:16 Let your breath return to its natural rhythm.4:23 But stay here.4:25 In the stillness.4:28 Notice how you feel.4:31 The shift.4:33 The space you’ve created.4:37 You are reset.4:39 You are recharged.4:42 You can return to this place any time you need it.
