3 Breaths To Reset

This is a short, fatigue-safe practice you can use any time you feel tense, scattered or overwhelmed. You can use three breaths, each with a slightly longer, softer exhale. There is no counting and no effort, just a gentle extension of the out-breath to help your system settle.

This practice stands alone, and it also pairs well with Kate's other exhale-based tracks and her course The Exhausted Person’s Guide to Calm.

Transcript

Welcome.

In this short practice,

We're going to use three breaths where the only focus is a slightly longer exhale.

No counting,

No effort,

Just a gentle extension of the out breath.

So when you feel ready,

Let yourself be as comfortable as you can be.

You might be sitting,

Standing or lying down.

Nothing special is required here.

So we'll start with our first breath.

When you feel ready,

Take a natural breath in and then breathe out a little more slowly than usual.

Let the exhale take its time.

Nothing forced,

Just a longer,

Smoother release.

Pause here for a moment.

In your own time,

Take another easy inhale and again follow this with a longer exhale.

Imagine you have a little more room in the out breath today.

Let the breath finish on its own.

Again,

Take a short pause here.

When you're ready,

Another calm,

Natural inhale and the longest exhale of the three.

Slow,

Steady,

Comfortable.

Let the breath fade all the way to the end and allow the next inhale to follow when it feels right.

And that's it.

Three breaths,

Each with a slightly longer exhale.

It's a simple way to steady your system when you feel tense,

Scattered or overloaded.

If this feels helpful,

I have a more gentle exhale based practices and a full course on fatigue safety.

Available in my profile.

Thank you for practicing with me today.