Slow Exhale Ease
Inhale together through the nose (4 counts). Exhale slowly through the mouth (6 counts), smiling. Repeat 3 rounds. Breath Prayer: Inhale “Calm,” exhale “Ease.”
Jaw Ease
Gently open and close jaw; unclench teeth. Inhale through nose, lips softly closed (4 counts). Exhale through the mouth, jaw heavy (6 counts). Repeat 4–5 rounds. Breath Prayer: Inhale “Loose,” exhale “Relax.”
Renew–Rest
Inhale through the nose (4 counts). Exhale longer through the mouth (6 counts). Shoulders melt down. Repeat 4 breaths. Breath Prayer: Inhale “Renew,” exhale “Rest.”
Grounded Feet
Inhale arms wide (4 counts). Exhale palms to prayer (6 counts). Feel feet rooted. Repeat 3 rounds. Breath Prayer: Inhale “Grateful,” exhale “Grounded.”
Twist Flow
Stand tall, head centered. Inhale, lengthen neck (4 counts). Exhale, gently twist side to side (6 counts). Repeat 5 times. Breath Prayer: Inhale “Lift,” exhale “Soften.”
Long Mouth Exhale
Shake hands and wrists lightly. Inhale through the nose (4 counts). Long mouth exhale (8 counts). Repeat 3 rounds. Breath Prayer: Inhale “Gather,” exhale “Release.”
Heart Hold
Place your hand on your belly or heart. Inhale, feel rise (4 counts). Exhale, feel fall (6 counts). Repeat 4 breaths. Breath Prayer: Inhale “Present,” exhale “Held.”
Slow-Down Breath
Sit tall with a gentle torso twist. Inhale, lengthen spine (4 counts). Exhale, twist slightly deeper (6 counts). Repeat both sides 3 times. Breath Prayer: Inhale “Length,” exhale “Slow.”
Belly Breath Rest
Hand on belly, feet grounded. Inhale, belly expands (4 counts). Exhale, belly softens (6 counts). Repeat 4 breaths. Breath Prayer: Inhale “Grounded,” exhale “Safe.”
Chest Comfort
Rub your hands to warm them. Place over the heart and chest. Inhale gently (4 counts), exhale slowly (6 counts). Repeat three rounds. Breath Prayer: Inhale “Safe,” exhale “Calm.”
