About this episode This daily breathwork session offers a guided journey to reset your mind and body. With clear, intentional pacing and the soothing voice of an experienced coach, you'll learn powerful techniques to release stress and cultivate inner peace. Incorporate this routine into your day to enhance focus, reduce anxiety, and reclaim your calm, leaving you recharged and ready to face anything.
0:00 Dr.0:00 Andrew Weil developed this technique, calling it a natural tranquilizer for the nervous system.0:20 Last week we found our center with deep diaphragmatic breathing.0:33 Now we add a specific rhythm to that foundation, a pattern designed to bring you into a state of deep rest.0:55 Find a comfortable position.1:00 Seated or lying down.1:05 Allowing your eyes to gently close.1:12 Before we begin the count, let's set the posture.1:22 Place the tip of your tongue against the ridge of tissue just behind your upper front teeth.1:41 You will keep it there for the entire exercise.1:50 You will exhale completely through your mouth, making a gentle whoosh sound.2:06 Then, you will close your mouth and inhale quietly through your nose for a count of FOUR.2:24 You will hold your breath for a count of SEVEN.2:34 And you will exhale completely through your mouth, making that whoosh sound, for a count of EIGHT.2:54 That is one cycle.2:57 Four… seven… eight.3:01 The exhale is twice as long as the inhale.3:10 This is what activates the parasympathetic nervous system.3:22 This is what signals your body that it is safe to rest.3:33 Let’s begin together.3:37 First, let all the air out through your mouth.3:47 A full, complete exhale.3:52 Now, close your mouth.3:56 Inhale through your nose… two… three… four.4:05 And hold the breath.4:09 Two… three… four… five… six… seven.4:16 Now exhale through your mouth.4:22 Whoosh.4:24 Two… three… four… five… six… seven… eight.4:32 That was one breath.4:36 We will do three more cycles in silence.4:45 I will guide the timing.4:49 Inhale through your nose… two… three… four.4:58 Hold.4:59 Exhale through your mouth… two… three… four… five… six… seven… eight.5:13 Again.5:15 Inhale quietly.5:18 Hold.5:19 Noticing the stillness.5:23 And release.5:26 Letting it all go.5:30 Last cycle.5:32 Your deepest inhale yet.5:37 Hold.5:38 And feel the calm settle.5:43 Exhale completely.5:47 Releasing everything.5:51 Now, let your breath return to its natural rhythm.6:01 No effort.6:03 Simply being.6:06 Notice the shift in your body.6:12 The quiet in your mind.6:17 This tool is always with you.6:23 Use it whenever you need to find your center.6:32 This quiet is yours to keep.
