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Breathe in, Hold, Exhale, Pause - A 4-Count Clarity Breath for your Day
Published 2 weeks ago
Description
Good morning, and welcome back. I'm Julia Cartwright, and I'm so glad you're here with me today. Whether you rolled out of bed five minutes ago or you've been scrolling through emails since before sunrise, I want you to know that this moment right here is exactly where you need to be. Today is Thursday, February thirteenth, twenty twenty-six, and I'm guessing your mind might already be spinning with the day ahead, right? That's what we're going to gently untangle together.
You know that feeling when you wake up and your brain immediately starts downloading today's to-do list like an overeager puppy? Yeah. We're going to press pause on that. Not forever, just long enough to remember that you're still here, still whole, still okay.
So let's settle in. Find a comfortable seat, maybe somewhere you can see a window or at least a corner of your home that feels good. Your spine can be straight, shoulders soft. There's no perfect posture police here. This is about you feeling at home in your own body. Take a breath in through your nose, long and curious. Then out through your mouth, like you're gently fogging a mirror. One more time. In through the nose. Out through the mouth. Good.
Now here's our practice for today. We're going to use something I call the Four Count Clarity Breath. It's simple, it's portable, and by the end of this, you'll have a tool you can literally take anywhere.
Ready? Breathe in slowly for a count of four. One, two, three, four. Hold that breath for a count of four. One, two, three, four. Now exhale for a count of four. One, two, three, four. And pause for a count of four. One, two, three, four. That's one round. Let's do four more rounds together.
Breathing in, two, three, four. Holding, two, three, four. Out, two, three, four. Pausing, two, three, four. Again. In, two, three, four. Holding, two, three, four. Out, two, three, four. Pausing, two, three, four. Two more. In, two, three, four. Holding, two, three, four. Out, two, three, four. Pausing, two, three, four. Last one. In, two, three, four. Holding, two, three, four. Out, two, three, four. Pausing, two, three, four.
Notice how different your nervous system feels right now. That's not magic, that's neuroscience. You just told your body it's safe.
Before your day gets loud, try this breath five more times whenever you need to return to center. Bookmark this feeling. This peace you're experiencing right now? That's yours to keep.
Thank you for spending these sacred minutes with me on Mindful Mornings. Please subscribe so we can practice together again tomorrow. You've got this.
For great deals today, check out https://amzn.to/47ZqpWT
This content was created in partnership and with the help of Artificial Intelligence AI
You know that feeling when you wake up and your brain immediately starts downloading today's to-do list like an overeager puppy? Yeah. We're going to press pause on that. Not forever, just long enough to remember that you're still here, still whole, still okay.
So let's settle in. Find a comfortable seat, maybe somewhere you can see a window or at least a corner of your home that feels good. Your spine can be straight, shoulders soft. There's no perfect posture police here. This is about you feeling at home in your own body. Take a breath in through your nose, long and curious. Then out through your mouth, like you're gently fogging a mirror. One more time. In through the nose. Out through the mouth. Good.
Now here's our practice for today. We're going to use something I call the Four Count Clarity Breath. It's simple, it's portable, and by the end of this, you'll have a tool you can literally take anywhere.
Ready? Breathe in slowly for a count of four. One, two, three, four. Hold that breath for a count of four. One, two, three, four. Now exhale for a count of four. One, two, three, four. And pause for a count of four. One, two, three, four. That's one round. Let's do four more rounds together.
Breathing in, two, three, four. Holding, two, three, four. Out, two, three, four. Pausing, two, three, four. Again. In, two, three, four. Holding, two, three, four. Out, two, three, four. Pausing, two, three, four. Two more. In, two, three, four. Holding, two, three, four. Out, two, three, four. Pausing, two, three, four. Last one. In, two, three, four. Holding, two, three, four. Out, two, three, four. Pausing, two, three, four.
Notice how different your nervous system feels right now. That's not magic, that's neuroscience. You just told your body it's safe.
Before your day gets loud, try this breath five more times whenever you need to return to center. Bookmark this feeling. This peace you're experiencing right now? That's yours to keep.
Thank you for spending these sacred minutes with me on Mindful Mornings. Please subscribe so we can practice together again tomorrow. You've got this.
For great deals today, check out https://amzn.to/47ZqpWT
This content was created in partnership and with the help of Artificial Intelligence AI