About this episode Embark on a transformative daily breathwork journey designed to help you reset and recharge. This series offers clear, intentional guidance, led by a calm, experienced coach who intuitively understands your needs. Discover powerful techniques to calm your nervous system, enhance focus, and cultivate a deeper sense of well-being, leaving you refreshed and ready to tackle your day with renewed energy.
0:00 Activating your vagus nerve through deep breathing can shift your body from fight-or-flight to rest-and-digest in less than ninety seconds.0:26 In our last session, we found the reset that comes from intentional breathing.0:41 Today, we go deeper.0:45 We target the physical mechanism that makes that reset so powerful.0:57 Find a comfortable position.1:03 Lying on your back is ideal for this, but sitting tall in a chair also works.1:17 If you’re sitting, feel your feet flat on the floor.1:27 If you’re lying down, let your legs be heavy.1:36 Allow your eyes to gently close.1:42 Take one hand and place it on your upper chest.1:51 Take your other hand and place it on your belly, just below your rib cage.2:05 For a moment, just breathe normally.2:12 Don't change anything.2:16 Simply notice.2:19 Notice the movement under your hands.2:26 Which hand moves more?2:30 The one on your chest… or the one on your belly?2:39 There is no right answer.2:44 Just awareness.2:47 Most of us, when we’re stressed or busy, breathe into our chest.2:59 It’s a shallow, inefficient pattern.3:06 We’re going to change that.3:11 The goal is to keep the hand on your chest relatively still.3:22 The real work… the deep work… happens under the hand on your belly.3:35 This is where your diaphragm is.3:41 A large, dome-shaped muscle at the base of your lungs.3:52 When you breathe with it, you breathe fully.4:00 Now, let’s begin the practice.4:06 Gently exhale all the air from your lungs.4:14 Get it all out.4:16 Feel your belly fall toward your spine.4:24 Now, a slow, deep breath IN through your nose for a count of four.4:36 One… two… three… four.4:41 Feel your belly expand like a balloon, pushing your hand upward.4:53 The chest stays quiet.4:57 Hold the breath at the top for just a moment.5:06 And now, a long, slow exhale through your mouth for a count of six.5:18 One… two… three… four… five… six.5:25 Feel your belly gently fall.5:30 Feel the tension leaving with the breath.5:38 Let’s do that again.5:42 Inhale through the nose.5:46 Two.5:47 Three.5:48 Four.5:49 Belly rises.5:51 Hold.5:52 Exhale through the mouth.5:57 Two.5:58 Three.5:59 Four.6:00 Five.6:01 Six.6:02 Belly falls.6:04 Releasing completely.6:08 One more time, together.6:12 Inhale… slow and deep.6:17 Feel the stomach PRESS into your hand.6:24 This is the diaphragm at work.6:30 Pause at the peak.6:33 And a full, gentle exhale.6:38 Let it ALL go.6:41 Now… continue on your own for a few rounds.6:49 Same rhythm.6:51 In for four.6:53 Out for six.6:56 I will be quiet with you.7:00 Let your breathing return to its natural rhythm now.7:10 Hands can rest by your sides.7:16 Just notice how you feel.7:21 The quiet in your body.7:25 The stillness in your mind.7:30 This is not a temporary state you borrow.7:38 It’s a place inside you.7:43 You just built the path back to it.7:49 The calm you just created is always here.7:57 You just have to breathe your way home.
