Calm In Just Six Breaths

This short practice uses six slow, soft exhales to help your system settle without effort. Each breath follows the same gentle pattern: a natural inhale, a longer, unhurried exhale, and a complete release at the end of the breath. This approach works well when you feel tense, foggy or overwhelmed, especially on days when longer practices feel too demanding.

You can use this on its own, and it also expands the soft-exhale technique taught in Lesson 2 of Kate's course “The Exhausted Person’s Guide to Calm.”

Transcript

Welcome.

I'm glad you are here.

This practice is for those moments when you feel tense,

Overwhelmed or simply too tired to settle.

We will use six slow comfortable breaths to help your system shift towards calm.

You don't need to concentrate.

You don't need to force anything.

You just need to follow a natural inhale and a longer,

Softer exhale.

So when you feel ready,

Find any position that feels comfortable for you today.

You can choose to lie down,

Sit or maybe lean back.

If breathing through your nose feels comfortable,

Please do so.

If it does not,

Breathe in whatever way is easiest for you today.

And take a moment to arrive.

Feel your shoulders soften.

Allow your belly to rest.

When you feel ready,

We begin with an exhale.

And then take a natural inhale,

Followed by a longer,

Softer exhale,

Letting the breath finish completely.

A gentle breath in when you're ready.

A slow,

Unhurried breath out,

Noticing that tiny moment of stillness at the end.

A natural inhale.

A soft,

Spacious exhale,

Letting the jaw loosen.

A quiet breath in.

And a longer,

Smoother exhale,

Letting the breath fade out on its own.

A soft inhale.

A slow,

Steady exhale,

Shoulders melting downwards.

A natural inhale.

And the softest,

Longest exhale of them all.

Resting in the stillness for a moment at the end.

Allowing the breath to return to its natural rhythm when you're ready.

And noticing the shift in how you feel,

Even if it's small.

Maybe a little more space.

Maybe a bit more ease.

Maybe feeling a bit more grounded.

When you're ready,

Gently deepen your next inhale.

And then maybe bring a little movement to the body,

Perhaps wiggling fingers,

Wriggling toes,

Opening the eyes if they are closed.

Thank you for practicing with me today.