Longer Exhale
Roll your shoulders up, back, and down. Inhale: “I receive ease.” Exhale: “I let go.” Do 6–8 slow reps or 1 minute, breathing deeply.
Strength Reset
Wall push 20 sec ×3. Breath Prayer: Inhale “Strength,” exhale “Steady.”
Restore and Thank
Stand tall, arms wide. Inhale “I’m growing” (4 counts). Exhale “Thank You” (6 counts). Repeat 3 rounds.
Peace Spread
Side body stretch inhale (4 counts). Exhale, soften, and release (6 counts). Switch sides. Repeat 3 rounds. Breath Prayer: Inhale “Space,” exhale “Peace.”
Soft Exhale
Inhale through the nose (4 counts). Exhale through the mouth (6 counts). Jaw relaxed. Repeat 4 breaths. Breath Prayer: Inhale “Gentle,” exhale “Ease.”
Calming Breaths
Hands on heart and belly. Inhale peace (4 counts). Exhale calm (6 counts). Repeat 4 rounds. Breath Prayer: Inhale “Peace,” exhale “Still.”
Drop the Shoulders
Smile softly. Inhale joy (4 counts). Lift your shoulders to your ears. Exhale gratitude (6 counts). Release your shoulders. Repeat 3 breaths. Breath Prayer: Inhale “Joy,” exhale “Thanks.”
Swing and Breathe
Gently sway side to side. Inhale “renew” (4 counts). Exhale “restore” (6 counts). Repeat 4 rounds.
Self-Hug
Wrap arms around body. Inhale, expand back ribs (4 counts). Exhale long and slow (6 counts). Repeat 4 breaths. Breath Prayer: Inhale “Loved,” exhale “Held.”
Observe Breath
Interlace fingers behind the back. Inhale open chest (4 counts). Exhale, soften shoulders (6 counts). Repeat 3 breaths. Breath Prayer: Inhale “Strength,” exhale “Trust.”
