Coherent breathing,
Guided practice.
Find a comfortable seated position.
If you're able,
Sit with your spine tall but not rigid.
Imagine a string gently lifting the crown of your head toward the ceiling.
If sitting upright.
Isn't comfortable for you today.
You can recline or lie down.
The most important thing is that your body feels at ease.
Now,
Place one hand.
On your heart.
And one hand on your belly.
Feel the warmth of your own hands.
Close your eyes or soften your gaze.
And just for a moment,
Breathe naturally.
Don't try to control your breath yet.
Just notice how you're breathing right now,
In this moment.
Now we're going to shift into the golden rhythm.
We'll breathe together,
Five seconds in.
Five seconds out.
I'll count for you.
So you don't have to think.
About the timing.
Just follow my voice.
We'll breathe in through the nose and out through the nose,
Smooth and steady,
Like ocean waves.
If five seconds feels too long at first,
That's okay.
Just breathe as fully as you comfortably can.
Your capacity will grow with practice.
Let's begin.
Breathe in through your nose.
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Breathe out through your nose.
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Breathe in.
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Breathe out.
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Breathe in.
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Breathe out.
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Breathe in.
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Breathe out.
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Breathe in 2 3 4 5 Breathe out 2 3 4 5 Breathe in 2 3 4 5 Breathe out 2 3 4 5 Breathe in 2 3 4 5 2.
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Breathe out.
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Breathe in.
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Breathe out.
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Breathe in.
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Breathe out.
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Breathe in.
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Breathe out.
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As you breathe.
Imagine ocean waves.
Breathe in,
The wave rises.
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Breathe out,
The wave falls.
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Rising.
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Falling.
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Rising.
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Falling.
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Breathe in,
The wave rises.
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Breathe out the wave falls.
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Rising.
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Falling.
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Rising.
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Falling 2.
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Breathe in,
The wave rises 3.
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Breathe out,
The wave falls 3.
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Rising 2.
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Falling.
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Rising.
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Falling.
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Breathe out.
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In.
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Out.
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Out,
2,
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Keep going.
In,
3,
4,
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Out,
2,
3,
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Breathe in,
2,
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4,
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Breathe out.
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In.
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Out.
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In.
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Out.
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Keep going.
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In.
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Out.
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You've found the rhythm.
Feel how steady it is,
How natural.
In.
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Out.
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Rising.
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Falling.
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Beautiful.
Rhythm.
And now,
On your next exhale.
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Gently let the counting go.
Return to your natural breath.
Breathe however feels,
Right for your body now.
When you're ready,
Gently open your eyes.
Take a moment to notice how you feel now.
Compared to when you started.
Maybe your shoulders have dropped.
Maybe there's a sense of calm.
That wasn't there before.
That's the power of coherent breathing.
Five seconds in,
Five seconds out.
That's all it is.
And yet.
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It changes everything.
This is your baseline breath,
Your home rhythm.
The place you can always return to,
No matter what's happening around you.
Here's my invitation to you.
Practice this breath.
For just five minutes every day,
This week.
You can use this track.
Or you can practice on your own.
Once you've learned the rhythm.
Set a timer,
Close your eyes,
And breathe five seconds in,
Five seconds out.
Notice what shifts.
Notice how it affects your anxiety,
Your sleep,
Your ability to stay present.
This simple practice has the power to rewire your nervous system.
You now have your first reset tool.
Keep it close,
Use it often.
When you're ready for the next practice,
I'll teach you long,
Deep breathing.
A technique that fills your entire body with calm.
And expands your capacity to handle stress.
But for now.
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Just breathe.
You're doing beautifully.
I'll see you in the next practice.
