About this episode Discover a calming and effective daily breathwork routine designed to help you reset and recharge both your mind and body. Guided by a seasoned instructor with a soothing voice, you'll learn intentional breathing techniques that promote relaxation, clarity, and energy. This session emphasizes mindful pacing, balancing gentle pushes with moments of stillness, empowering you to cultivate resilience and well-being in just a few minutes each day.
0:00 A single, controlled breath through one nostril can measurably shift the electrical activity in the opposite hemisphere of your brain.0:26 In our last session, we found a daily rhythm for your breath.0:38 Today, we learn how to reset that rhythm on command, bringing your entire system back to center.0:57 Find a comfortable seat.1:02 Spine tall, but not stiff.1:07 Shoulders soft.1:10 Close your eyes.1:13 Just arrive here.1:16 In this chair.1:19 In this body.1:21 In this moment.1:24 Nothing to do.1:27 Nowhere to go.1:30 Take a deep breath in through your nose.1:38 And a long, slow breath out.1:43 Again.1:45 Inhale.1:46 And exhale.1:48 Letting the day fall away.1:53 Now, bring your right hand up toward your face.2:02 Let your elbow rest gently against your side.2:11 Fold your first two fingers… your index and middle finger… down toward your palm.2:27 You will use your thumb and your ring finger.2:36 This is the tool.2:39 Simple.2:41 Effective.2:43 Gently place your right thumb on your right nostril.2:53 Just resting there.2:57 Not pressing yet.3:00 Your ring finger is near your left nostril.3:09 Take a normal breath in and out through both nostrils.3:19 Now… gently close your right nostril with your thumb.3:30 And inhale slowly through your left nostril.3:38 Inhale… two… three… four.3:43 At the top of the breath, close your left nostril with your ring finger.3:58 Both are closed for just a moment.4:04 Then release your thumb from the right nostril.4:13 Exhale slowly through your right nostril.4:22 Exhale… two… three… four… five… six.4:29 Empty completely.4:32 Now, inhale through that same side.4:39 The right nostril.4:42 Inhale… two… three… four.4:47 Close the right nostril with your thumb.4:55 Pause for a moment.4:59 Release the left.5:02 Exhale slowly through your left nostril.5:10 Exhale… two… three… four… five… six.5:17 All the way out.5:20 That was one round.5:24 We will continue.5:28 Inhale, left… two… three… four.5:34 Close.5:35 Exhale, right… two… three… four… five… six.5:43 Inhale, right… two… three… four.5:50 Close.5:51 Exhale, left… two… three… four… five… six.5:59 Inhale, left.6:02 Close.6:03 Exhale, right.6:06 Inhale, right.6:08 Close.6:10 Exhale, left.6:12 Continue on your own.6:16 Finding your own rhythm.6:21 No rush.6:23 The breath is smooth… quiet… and even.6:30 Allowing the mind to follow the gentle current of the breath.6:42 Back and forth.6:45 Balancing.6:47 Just this.6:49 This one breath.6:52 Finish the round you are on, ending with an exhale through the left nostril.7:07 When you are complete, gently lower your hand to your lap.7:18 Eyes remain closed.7:22 Be still.7:24 And just… notice.7:27 Notice the stillness.7:31 The quiet in the center.7:36 The feeling of being settled in your own body.7:45 The balance you feel right now is yours.7:53 You created it.7:56 You can return to it anytime.8:02 One quiet thought.8:05 You are now centered.
