About this episode Embark on a daily journey to inner calm with this guided breathwork routine, expertly crafted to help you reset and recharge. Each session offers clear, intentional instructions, delivered by a calm coach who intuitively guides you through powerful breathing techniques. Discover how mindful breath can transform your day, leaving you feeling centered, energized, and ready to face any challenge with renewed focus.
0:00 Breathing at a rate of six breaths per minute can double your heart rate variability in under two minutes.0:18 In our last session, we used the physiological sigh to hit the reset button.0:31 Today, we’re not just resetting.0:37 We are tuning.0:39 Find a comfortable position.0:44 Seated upright, if you can.0:49 Allowing your spine to be long.0:54 Or lying down.0:57 It doesn’t matter.1:00 Just arrive.1:02 Close your eyes.1:05 And take one deep, cleansing breath.1:11 In through the nose… and out through the mouth.1:19 Let it all go.1:22 Now, allow your breath to find its own natural rhythm.1:31 No force.1:33 No effort.1:34 Simply notice the air moving in… and out.1:42 Feeling the gentle rise and fall of your chest or your belly.1:52 This is your anchor.1:56 Today’s practice is Coherent Breathing.2:03 It is beautifully simple.2:07 We will breathe in for a count of five… and we will breathe out for a count of five.2:22 That’s it.2:23 This ten-second cycle brings you to that perfect rhythm of six breaths per minute.2:38 The rhythm that tells your entire nervous system… that you are safe.2:49 That you are in control.2:54 I will guide you.2:57 Let’s begin together.3:00 Exhale completely.3:03 And… breathe in… two… three… four… five.3:10 Breathe out… two… three… four… five.3:17 Inhale… two… three… four… five.3:22 Exhale… two… three… four… five.3:28 Breathing in… feeling the lungs expand.3:34 Breathing out… softening the shoulders.3:41 In… two… three… four… five.3:46 Out… two… three… four… five.3:51 Continue on your own.3:54 A steady count of five in… and five out.4:01 Finding the rhythm.4:05 Your heart and lungs beginning to move in harmony.4:13 In coherence.4:16 If the mind wanders… that’s okay.4:21 That’s what minds do.4:25 Gently guide your attention back to the count.4:33 Back to the feeling of the breath.4:39 In… two… three… four… five.4:44 Out… two… three… four… five.4:49 This is not about forcing relaxation.4:55 It’s about creating the conditions for it.5:02 You are sending a direct signal of calm up the vagus nerve to your brain.5:15 A signal your body understands perfectly.5:22 Let’s do three more rounds together.5:29 Inhale… two… three… four… five.5:34 Exhale… two… three… four… five.5:39 In… two… three… four… five.5:44 Out… two… three… four… five.5:49 Last one.5:51 Inhale… two… three… four… five.5:56 Exhale… two… three… four… five.6:01 Now… let the counting go.6:06 And just sit in the stillness you’ve created.6:14 Let your breath be natural.6:18 Notice how you feel.6:22 The quiet.6:24 The balance.6:26 Gently bring your awareness back to the room.6:34 Wiggle your fingers and your toes.6:39 And when you are ready… you can slowly open your eyes.6:49 This state is always available to you.
