TJ Walker leads a three-minute guided breathing session using a 4-second inhale and 6-second exhale cycle. Soft reminders to relax your shoulders and jaw, paired with affirmations that your heart rate is slowing, help anchor you through the practice.
Ultimize.
Take a comfortable seated position. If at any time you feel lightheaded, return to normal breathing.
We'll begin with a steady inhale through the nose for 4. Exhale slowly through the mouth for 6.
Good.
Inhale for 4.
Exhale for 6.
Let your shoulders drop.
Inhale for 4.
Exhale for 6.
With each exhale, your body softens.
Inhale for 4.
Exhale for 6.
Your heart rate is beginning to slow.
Inhale for 4.
Exhale for 6.
Stay steady.
Inhale for 4.
Exhale for 6.
You are safe in this moment.
Inhale for 4.
Exhale for 6.
Let your jaw soften.
Inhale for 4.
Exhale for 6.
With each breath, tension leaves your body.
Inhale for 4.
Exhale for 6.
Stay present.
Two more breaths.
Inhale for 4.
Exhale for 6.
And again, inhale for 4.
Exhale for 6.
Return to natural breathing.
Notice the calm.
Carry the steadiness into the next part of your day.
Pick this length.
Practice daily.
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