Good morning.
Good evening.
Good afternoon.
Wherever you may be.
Whatever you may be doing.
I'm Thariru Mandawarara.
A teacher here on inside timer and host of stories from the soul podcast also here on inside timer.
And something in you knew you needed this.
Even if you couldn't name why.
Maybe there's no single thing wrong.
Just a hum underneath everything.
A low static you stop noticing because it's been there for so long.
Find somewhere to be still.
Either sitting or lying down.
And let's begin.
Let your weight settle into whatever is holding you.
Take a breath in through the nose.
Let it live.
How it wants to live.
And say gently to yourself now.
I am here.
I am breathing.
And right now.
That is enough.
Maybe you can't point to one thing that's wrong.
Just a low hum of tension.
Sitting somewhere under the surface.
Maybe your chest feels a little tight.
Maybe your breath has been shallow for a while.
Longer than you actually realize.
Staying up high instead of moving.
All the way down.
And perhaps you've been carrying this so long you forgot it wasn't always there.
Course.
Of course it's them.
The body doesn't hold tension because something is wrong with it.
It holds tension because it's been asked to hold a lot for a long time.
Without a break.
Today we're going to change the rhythm of your breath to give that break.
Just the rhythm.
Nothing else has to change.
So what we're going to do is we're going to breathe in through the nose for a count of four.
And we'll exhale through the mouth for a count of six.
And we will do that.
Three times.
You can choose to close your eyes as you do this.
You can choose to place one hand on your heart,
One hand on your.
.
.
Gut or wherever you feel the connection is needed most.
Let's begin.
So inhale.
Four.
Three.
Two.
1 and exhale for six.
Five.
Inhale through the nose for four.
Two.
One and exhale for six.
Five.
Final round,
Inhale.
For 3 too.
One and exhale for one.
And let your body relax.
Notice how the exhale is longer than the inhale.
That right there is the whole practice.
It's nothing more complicated than that.
And let's go into.
.
.
The next round,
Same pattern.
Same in for four,
Out for six.
I will lead to.
.
.
I'll stop the count.
And you can carry on.
For as long as you need to.
And you can listen as I close the practice.
The last round.
Again.
Inhale through the nose for four.
3 1.
And exhale.
Five.
Inhale for four.
Three two.
One.
And exhale.
Fine.
Continue.
You don't need me to count anymore.
Your body has found the rhythm.
And stay with it for as long as you need.
And if need be,
You can pause the practice right now.
And continue the 4-6 count.
For as long as you need.
Let the breath keep going on its own rhythm now.
Long exhales,
Short inhale.
Nothing to manage.
It's just what.
So let it happen.
Whatever was urgent before you sat down.
It hasn't gone anywhere.
But you've changed the ground you're meeting it from.
And that matters.
And before we move.
.
.
Notice.
Not what you think should have shifted.
But what's actually here?
Maybe the chest has more room.
Maybe the breath feels lower,
Fuller.
Let's look at time.
Stay near the throat.
However small the shift,
It counts.
The body knows.
When you're ready.
Begin to come back.
Feel the ground beneath you.
Temperature of the room around you,
Roll your shoulders,
Roll your neck.
Still moving at its own pace now.
Carry this new rhythm with you.
Even loosely.
Into whatever comes next.
Thank you for being here.
Take this feeling with you.
And remember.
You are seen.
You are enough.
And you are home.
Until the next time.
