This practice is called Focused Fire.
It's designed to lift your energy and sharpen your focus in just five minutes.
No caffeine needed.
Use it in the morning or anytime you feel your mind slipping into fog.
Find a seat where your spine can be tall or stand if that feels better.
Let your shoulders drop.
Unclench your jaw but close your mouth and close your eyes if you like.
Rest your tongue on the roof of your mouth.
Take a breath in through your nose and then a breath out.
Do that again.
Steady in and slow out.
Now let's wake things up.
We'll start with gentle breath holds after the exhale.
Okay breathe in through the nose out through the nose.
Hold.
Stay empty.
Notice the quiet gap.
Then breathe in again and breathe out.
And hold.
Feel the spark build.
And in again.
Filling belly to chest and then out.
And hold.
One last round.
Breathe in.
Breathe out.
And hold.
Stay with it and release with a smooth inhale.
Good.
Now we'll move into an even rhythm.
We're going to breathe in for three and out for three.
Ready?
In three.
Two.
One.
Breathe in.
Two.
Three.
Out.
Two.
Three.
In.
Two.
Three.
Out.
Two.
Three.
Keep that pace for me.
A bit like a metronome.
Stay with this for a few more cycles.
With each short inhale,
Picture brightness moving into the body.
Each exhale,
Let the fog and heaviness clear away.
In,
Light comes in.
Out,
Clarity leaves.
In,
Alert.
Out,
Steady.
For the last minute,
We'll deepen it slightly.
Take a strong inhale through your nose.
Exhale with control,
Steady and smooth.
Again,
Strong inhale.
Strong exhale.
One more big inhale.
And release.
Now,
Return to natural nasal breathing.
Notice the shift.
More awake.
More present,
But calm.
When you're ready,
Open your eyes.
You've got five fresh minutes of fire in your system.
Take it with you.
And remember,
Each time you need a little freshen or brighten up,
Stand up or sit up straight.
Mouth closed.
Only nasal breathing.
Breathe in the nose.
Breathe out the nose.
Breathe in the nose.
Breathe out the nose.
Breathe in the nose.
Breathe out the nose.
You've got this,
And it doesn't take a chocolate bar,
A cup of coffee,
A cigarette,
Or a vape.
It takes what you have within you,
And it's healthy,
And it's good,
And it's healthy.
And it's scientifically proven,
And it will get you through the foggy moments.
Have a great remainder of your day or evening,
And always breathe right.
