About this episode Start your day or refresh your afternoon with this guided breathwork session, designed to help you reset and recharge. Through clear, intentional instructions from a calm, experienced coach, you'll learn to harness the power of your breath to alleviate stress and enhance focus. This routine offers a profound sense of calm, equipping you with a simple yet powerful tool to navigate your daily challenges with renewed energy and clarity.
0:00 The average person takes over twenty thousand breaths a day.0:09 In our last daily reset, we focused on finding calm.0:18 Today, we build structure.0:22 Find a comfortable seat.0:26 Wherever you are.0:28 Spine tall, but not rigid.0:33 Shoulders relaxed, away from the ears.0:39 Allow your hands to rest gently in your lap, or on your knees.0:49 Close your eyes if that feels right for you.0:56 Or soften your gaze on a single point in front of you.1:05 Just for a moment… do nothing.1:10 Simply arrive.1:12 Notice the weight of your body in the chair.1:19 The feeling of the air on your skin.1:25 The natural rhythm of your breath, without changing a thing.1:35 Today we practice Box Breathing.1:40 It’s a simple, powerful tool for resetting your nervous system.1:50 Four equal sides.1:53 Four counts.1:55 We inhale for four.1:58 Hold the breath at the top for four.2:04 We exhale for four.2:07 And we hold the breath at the bottom for four.2:14 I will guide you through it.2:19 Your only job is to follow the count and the breath.2:27 Let’s begin with an easy breath in… and a full breath out.2:36 Ready.2:37 Inhale… two… three… four.2:41 Hold the breath… two… three… four.2:47 Exhale… two… three… four.2:51 Hold empty… two… three… four.2:56 That’s one cycle.2:58 Let’s continue.3:01 Inhale… two… three… four.3:05 Hold… two… three… four.3:09 Exhale… two… three… four.3:13 Hold… two… three… four.3:16 Good.3:17 Find the rhythm.3:20 Breathe in… two… three… four.3:25 Hold at the top… two… three… four.3:30 Breathe out… two… three… four.3:35 Hold at the bottom… two… three… four.3:41 The mind will wander.3:44 That’s its job.3:47 Your job is just to notice, and gently guide your attention back.3:57 The count is your ANCHOR.4:01 Let’s do it again.4:04 Inhale… two… three… four.4:08 Hold… a moment of stillness… three… four.4:15 Exhale… letting it all go… three… four.4:21 Hold… comfortable emptiness… three… four.4:28 Two more rounds.4:30 Stay with it.4:33 Inhale… two… three… four.4:37 Hold… two… three… four.4:40 Exhale… two… three… four.4:44 Hold… two… three… four.4:48 Last one.4:50 Make it your own.4:52 Inhale… Hold… Exhale… Hold… And now… let the count go.5:01 Let the technique dissolve.5:05 Simply allow your breath to return to its own natural rhythm.5:15 No effort.5:17 No control.5:19 Notice how you feel.5:22 Notice the space you’ve created.5:27 The quiet.5:29 The stability.5:31 This is always available to you.5:36 You just built it, one breath at a time.5:43 When you’re ready, you can gently open your eyes, bringing this stillness with you.5:56 You are the architect of your own calm.
