About this episode Discover the transformative power of daily breathwork with this calming guide designed to reset and recharge your mind and body. Led by an experienced narrator who knows exactly when to challenge you and when to allow space for breathing, this routine helps you cultivate mindfulness, reduce stress, and boost energy. By the end of this session, you'll feel more centered, refreshed, and better equipped to face your day with clarity and calm.
0:00 the vagus nerve is the longest cranial nerve in your body and you can change its tone simply by changing the rhythm of your breath in our last reset we found a moment of calm today we go deeper with a specific pattern called four seven eight breathing0:27 find a comfortable seat or lie down allow your back to be straight but not stiff0:38 rest the tip of your tongue against the ridge of tissue just behind your upper front teeth you will keep it there for the entire exercise0:56 we will inhale quietly through the nose for four counts hold the breath for seven counts and exhale completely through your mouth making a gentle whoosh sound for eight counts that is one full breath we will do four of them together1:25 first exhale completely through your mouth get all the air out1:34 now close your lips inhale through your nose two three four hold the breath two three four five six seven1:55 exhale through your mouth two three four five six seven eight2:09 that was one we begin again inhale through your nose two three four hold two three four five six seven exhale with a whoosh two three four five six seven2:39 eight2:42 letting the body soften two more times inhale quietly two three four hold and soften two three four five six seven exhale completely two three four3:12 five six seven eight3:21 this is the last one make it your deepest inhale two three four hold two three four five six seven let it all go two three four five six seven eight3:49 now just breathe normally3:54 notice how you feel3:58 no effort simply being here4:05 you have reset your nervous system carry this stillness with you
