About this episode Start your day or take a mindful pause with this guided breathwork routine, designed to reset your mind and body. Learn rhythmic breathing techniques delivered with a calm, expert cadence, helping you reduce stress, enhance focus, and cultivate inner peace. This session offers a powerful tool to integrate calm and clarity into your daily life, leaving you refreshed and revitalized.
0:00 Breathing at a rhythm of roughly six breaths per minute can synchronize your heart rate variability and your brainwaves.0:26 In our last session, we used the 4-7-8 technique to find an immediate sense of calm.0:45 Today, we use a steady rhythm to build a state of deep coherence.0:59 Let's begin.1:02 Find a comfortable position.1:08 Seated, with your spine tall but not rigid.1:17 Or lying down, if that feels right for you today.1:28 Allow your eyes to gently close.1:35 Or soften your gaze on a single point in front of you.1:47 Just for a moment… do nothing.1:54 Simply arrive.1:57 Noticing the weight of your body.2:04 The contact it makes with the chair or the floor.2:15 And now… bring your awareness to your breath.2:25 Don't change it.2:28 Just notice it.2:32 The rise and fall of your chest.2:39 The air moving in and out of your nostrils.2:48 The practice today is simple.2:55 We will breathe in for a count of five.3:03 And breathe out for a count of five.3:11 A smooth, continuous circle of breath.3:20 No pause at the top.3:24 No pause at the bottom.3:29 Let's try one together.3:34 Inhale… two… three… four… five.3:41 Exhale… two… three… four… five.3:48 That’s the rhythm.3:52 Let’s find it together.3:57 Releasing any tension in your jaw… your shoulders.4:08 Let’s begin.4:11 Inhale… two… three… four… five.4:18 Exhale… two… three… four… five.4:24 Inhale… two… three… four… five.4:31 Exhale… two… three… four… five.4:38 Inhale… two… three… four… five.4:45 Exhale… two… three… four… five.4:52 Now, on your own.4:56 I’ll keep the time.5:00 Just the rhythm.5:03 In… Out… In… Out… In… Out… Letting the breath be effortless.5:17 Smooth.5:18 Continuous.5:21 In… Out… In… Out… Your only job is to follow this circle of breath.5:35 If the mind wanders, gently guide it back.5:45 In… Out… In… Out… Now… let go of the counting.5:55 Just for this last minute.6:01 Keep the rhythm, but release the effort of counting.6:12 Just feeling the wave of the breath.6:20 Allowing the body to breathe itself.6:28 And now… gently release the rhythm entirely.6:38 Let your breath return to its natural state.6:47 Whatever that is for you.6:53 Just sit in the stillness for a moment.7:01 Noticing any shifts.7:06 Any changes in your body or your mind.7:14 When you feel ready… you can begin to bring some gentle movement back to your fingers and toes.7:35 Maybe a slow stretch.7:40 And when you are ready… you can allow your eyes to open.7:52 Bringing your awareness back into the space around you.8:04 You built this calm.8:09 It is yours to carry with you.
