Daily Breath Reset: Guided Routines for Calm and Clarity

the average person takes about 23,000 breaths a day most of them are completely unconscious last time we made our breath conscious with the ujjayi the ocean breath today we change that rhythm to change your state find your seat or lie down whatever feels right let your hands rest softly in your lap or by your sides and when you're ready allow your eyes to close just start by noticing your breath

no need to change it simply feel the air as it enters your nose and feel it as it leaves arriving right here right now now we begin to guide the breath take a slow deep inhale through the nose for a count of four three two one and a slow audible exhale through the mouth for six five four three

two one let's do that again inhale for four feeling the belly expand the ribs widen the chest rise exhale for six a gentle release letting the shoulders drop away from the ears letting the jaw soften one more like this in for four two one out for 654321

now we go deeper this is the reset the inhale stays the same the exhale gets longer breathe in for four three two one now exhale for eight seven six five four three two one this long exhale is a signal it tells your nervous system that you are safe that you can let go let's do that one more time the deepest one yet inhale for four

and a full complete release for eight emptying all the way and now let it go let your breath return to its own natural rhythm no counting no effort simply notice the quiet the stillness in your body the space you've created inside this stillness is always here for you one long exhale away