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Episode
6 min
Lissin
· May 30, 2026
Breath Reset Routine
Master Key Breathwork: Daily Guided Reset for Mind and Body
Let a calm, expert coach guide you through intentional breathwork to recharge and restore every day.
Master Key Breathwork: Daily Guided Reset for Mind and Body
Lissin
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About this episode
Let a calm, expert coach guide you through intentional breathwork to recharge and restore every day.
0:00
You take about twenty-three thousand breaths every single day.
0:08
Last time, we focused on activating your body’s natural reset.
0:16
Today, we go to the source of that calm.
0:21
We are going to use the master key.
0:26
So let’s begin.
0:28
Find a comfortable position.
0:32
Lying down is best for this.
0:35
Flat on your back on the floor, or on your bed.
0:42
Knees bent or legs long, whatever feels better for your lower back.
0:50
If you’re seated, find a posture that’s upright but not rigid.
0:59
Feet flat on the floor.
1:02
When you’re settled, gently close your eyes.
1:08
Place one hand on your chest, right over your heart.
1:14
Place your other hand on your belly, just above your navel.
1:22
For a moment, do nothing.
1:26
Just feel the weight of your hands on your body.
1:32
Now, bring your awareness to your breath.
1:37
Don’t change it.
1:39
Just notice it.
1:41
Feel the air coming in, and the air going out.
1:48
Notice which hand is moving more.
1:52
For most of us, it’s the hand on the chest.
1:58
We live in a state of shallow, urgent breathing.
2:04
A habit of stress.
2:06
We're going to change that.
2:10
Right now.
2:11
The work is to keep the hand on your chest still… and let the hand on your belly be the one that rises and falls.
2:26
This is diaphragmatic breathing.
2:31
It’s the way you breathed as a baby.
2:35
It is the body’s signal for safety.
2:40
Let’s start.
2:42
Gently exhale all the air from your lungs.
2:47
A soft sigh out through your mouth.
2:52
Get empty.
2:53
Now, through your nose, inhale slowly for a count of four.
3:01
Send the breath down, past your chest, into your belly.
3:08
Feel your belly expand and lift your hand.
3:14
One… two… three… four.
3:17
Hold the breath at the top.
3:20
Softly.
3:21
No tension.
3:23
For a count of two.
3:25
One… two.
3:26
Now, a long, slow exhale through your mouth.
3:32
Let your belly fall back toward your spine.
3:38
Six… five… four… three… two… one.
3:42
Let’s do that again.
3:45
Inhale through the nose, deep into the belly.
3:51
One… two… three… four.
3:54
Feel the rise.
3:56
Hold.
3:56
One… two.
3:57
Exhale slowly.
3:59
Let it all go.
4:01
Six… five… four… three… two… one.
4:05
Feel the release.
4:08
Again.
4:09
Inhale.
4:09
Your stomach expands like a balloon.
4:14
One… two… three… four.
4:17
Hold.
4:18
One… two.
4:19
Exhale.
4:20
The balloon deflates.
4:23
Six… five… four… three… two… one.
4:27
Continue on your own now.
4:30
Keep that rhythm.
4:33
A deep inhale into the belly.
4:37
A brief, soft pause.
4:39
And a long, complete exhale.
4:43
The hand on your chest is quiet.
4:47
The hand on your belly is your anchor.
4:52
Rising… and falling.
4:55
There is nothing else to do.
4:59
Nowhere else to be.
5:01
Just this breath.
5:03
Now, let go of the counting.
5:07
Let your hands rest by your sides.
5:12
Allow your breath to return to its own natural rhythm.
5:19
But notice if anything has changed.
5:23
Maybe it’s a little deeper.
5:27
A little slower.
5:29
The calm was not created.
5:32
It was uncovered.
5:35
Stay here for as long as you need.
5:39
When you’re ready to move, do it slowly.
5:44
This quiet is always available.
5:49
You just have to breathe your way back to it.
