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.”
Restore–Release
Inhale arms overhead (4 counts). Exhale arms down through the mouth (6 counts). Repeat three rounds. Breath Prayer: Inhale “Receive,” exhale “Let go.”
Sigh Release
Roll your shoulders back slowly 5 times. Inhale as shoulders lift (4 counts). Sigh out through the mouth (6 counts). Repeat two rounds. Breath Prayer: Inhale “Release,” exhale “Ease.”
Seasonal Gratitude
Sit tall, feet grounded. Inhale through the nose (4 counts). Exhale with a long sigh (6 counts). Repeat 3 rounds. Breath Prayer: Inhale “Here,” exhale “Thank You.”
Settled Breath
Place one hand on your heart. Inhale joy (4 counts). Exhale gratitude (6 counts). Repeat: 2–3 rounds. Breath Prayer: Inhale “Joy,” exhale “Grateful.”
Easy Sway
Gently sway hips side-to-side, loosening the core and low back. Repeat: 6–8 slow sways each side. Breath Prayer: Inhale “Loose,” exhale “Free.”
Thank you Breath
Inhale through the nose. Exhale softly, whispering, “Thank You.” Repeat: 3–4 breaths.
Gentle Steps
Step side-to-side with ease, letting movement stay light and relaxed. Repeat: 20–30 seconds. Breath Prayer: Inhale “Joy,” exhale “Ease.”
Full Release
Inhale, reach arms overhead (4 counts). Exhale, fold forward (8 counts), letting gravity do the work. Repeat: 2 rounds. Breath Prayer: Inhale “Lift,” exhale “Let go.”
Belly Peace
Place one hand on chest, one on belly. Feel breath rise and fall beneath your hands. Repeat: 4–5 breaths. Breath Prayer: Inhale “Safe,” exhale “Held.”
