Mindful Moments: The Three-Part Release Breath for Busy Mornings

Hello, and welcome to Mindful Moments. I'm Julia Cartwright, and I'm so glad you're here with me today. You know, it's late morning on a Thursday, and I'm willing to bet that somewhere between your coffee and your to-do list, you've felt that familiar tightness creeping in. That sense that everything is moving a little too fast and you're just trying to keep up. If that sounds familiar, you're not alone. And the beautiful news? The next few minutes are entirely yours.

Let's start by finding a comfortable seat wherever you are right now. This doesn't need to be fancy. A chair, a cushion, the edge of your bed—it's all perfect. Once you're settled, just gently close your eyes or soften your gaze downward. There's no pressure here. No one's grading you. Just you and your breath, which has been your faithful companion since the moment you were born.

Now, I want you to try something I call the Three-Part Release breath. It's like inviting your nervous system to sit down and have a cup of tea with you. Here's how it works. First, breathe in through your nose for a count of four. Feel the cool air moving in, filling your lungs like a balloon expanding. Hold it there for a count of seven. That pause is where the magic happens. That's where your body remembers that it's safe. Then, exhale slowly through your mouth for a count of eight. Make it audible if you want to. A gentle sigh, like the sound of a breeze moving through leaves.

Let's do this together. Ready? In for four: one, two, three, four. Hold it: one, two, three, four, five, six, seven. And out for eight: one, two, three, four, five, six, seven, eight. Beautiful. Again. In for four. Hold for seven. And release for eight. One more time. In for four. Hold for seven. And out for eight.

Now, continue at your own pace without the counting. Just find that rhythm that feels natural to your body. Three more breaths like this. Each exhale is releasing something you don't need. Each inhale is bringing in calm. Feel how your shoulders might be dropping a little. How your jaw might feel softer.

When you step back into your day, carry this breath with you. Even one Three-Part Release breath can reset your nervous system when things feel overwhelming. It's your superpower, and it's always there.

Thank you so much for joining me on Mindful Moments: Daily Breathing Exercises for Relaxation. Please subscribe so we can do this together again tomorrow. You've got this.

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This content was created in partnership and with the help of Artificial Intelligence AI

This episode includes AI-generated content.