Reset Your Day With Guided Breathwork

The average adult diaphragm moves about one and a half centimeters with each quiet breath. In our last session, we used the breath to find solid ground. Now, we go deeper than that ground, to the muscle that moves it all. Find a comfortable position. Lying down is often best for this. Place one hand on your upper chest, and the other on your belly, just below your rib cage.

Close your eyes if that feels right for you. For the next few moments, just breathe normally. And simply notice. Which hand is moving more? Is it the hand on your chest? Or the hand on your belly? No judgment. Just awareness. Now, let’s guide the breath. As you inhale slowly through your nose, invite the breath down past your chest, all the way into your BELLY.

Feel your bottom hand rise, gently pushing upward. Your top hand on your chest should stay relatively still. And as you exhale, allow your belly to soften. Feel the hand gently fall. Let’s try that again. A slow, deep inhale… filling the abdomen like a balloon. Hold for just a moment. And a long, slow exhale… letting everything go.

Continue this rhythm on your own. Inhaling, the belly rises. Exhaling, the belly falls. This is the body’s fundamental way to reset. It signals to your nervous system that you are safe. That you have permission to recharge. Feel the tension leaving your shoulders. Your jaw. Your mind. Just a few more breaths here.

In this quiet, foundational rhythm. When you’re ready, you can let go of controlling the breath. Allow it to return to its natural state. Notice the calm. The stillness. This deep reset is always available to you. It lives right here.