Centered Breath
Stand grounded. Inhale deep. Exhale, “I am cared for.” 5 slow repetitions.
Spinal Twist
Sit tall. Inhale to lengthen. Exhale, twist right 3 breaths. Switch sides.
Pause Breath
Inhale, sweep arms up. Pause for 2 counts. Exhale, lower slowly for 6 counts. 5 reps.
Let Go
Press your feet firmly into the floor for 10 seconds. Inhale “Strength.” Exhale “Release.” Repeat 3 times.
Quick Shake
Shake hands, wrists, and shoulders for 20 seconds. Inhale clarity. Exhale kindness.
Settled Breathing
Sit tall. Inhale for 4 counts, pause for 2 counts. Exhale for 6 counts. Lengthen the spine each round. 5 breaths.
Whole-Body Breath
Inhale arms wide. Exhale, fold forward for 3 breaths. Roll up slowly. Repeat 4 times.
Face Softening
Shake arms for 15 seconds. Scrunch your face tight for 3 seconds. Release jaw, tongue, and brow. Repeat twice.
Long Steady Exhale
Inhale for 4 counts. Pause for 1 count. Exhale for 8 counts, slow and steady. Repeat 5 times. Signal calm.
Upper Back Ease
Arms crossed at chest. Twist right, then center, then left. Inhale center, exhale twist. 8 each side.
