Mental Fasting

This guided breathwork protocol is a brief, intentional pause designed to create spaciousness within the mind and body. This 5-minute practice supports detaching from overstimulation and returning to a quieter, more centered state. Perfect for midday resets, transitions, or moments of overwhelm, cultivate inner stillness and the power of conscious non-doing all with the breath.

Transcript

Hey everyone, It's time for your five minute protocol. Today, I've got a protocol for you that's about mental fasting. So when you're ready, I want you to sit or lie down, Close your eyes and take a moment to set an intention for yourself and clear your mind. And just breathing in and out through the nose, Gently, Slowly. And after the next exhale, I want you to inhale deep down into your belly for a count of four, Two, Three, Four. Hold, Two, Three, Four. And exhale slowly through the mouth for six, Two, Three, Four, Five, Six. In, Two, Three, Four. Hold, Two, Three, Four. Out, Two, Three, Four, Five, Six. Counting on your own now. Just focusing on that sensation of your breath. And now when you're ready, Returning to normal breathing in and out through the nose, Feeling the ribs expand, The belly expand on the inhale. And then noticing as the air exits through your nostrils, What that sensation feels like. Now I want you to bring your attention to any of the thoughts that might be coming up in this moment. I want you to acknowledge any of the thoughts, Feelings, Or emotions coming up, No judgment. And then gently bring that awareness back to your breath. Notice the sensation of the air entering your nostrils, Expanding the ribs and the belly. And then on the reverse, Exiting through the nostrils, Conditioned, Humidified, And the narrowing of your midsection. Now when you're ready, Continuing to breathe in that pattern, I want you to visualize your mind as a clear, Open sky. Imagine any of those thoughts coming up as clouds passing by, Not attaching to any particular one. And with each exhale now, I want you to see the clouds just gently drifting away. After your next exhale, I want you to inhale deeply, Breathe deeply through your nose. Just imagining a grounding energy entering your body as you inhale. And exhaling slowly, Releasing any leftover mental clutter. And with each breath, Feeling more centered, More grounded, With a little bit more space. Now I want you to take one final deep breath in, Holding it for a moment at the top. And then as you exhale, I want you to slowly blink open your eyes. And just gently reflect on what came up and how you feel. Thank you for joining me today for your five-minute protocol. And I hope you have a wonderful rest of the day, Evening, Morning, Wherever you're at today. Until next time.