Sweeping Arms
Arms reach overhead, inhale (4 counts). Exhale side bend right (6 counts). Inhale center, switch sides. Repeat 3 rounds. Breath Prayer: Inhale “Flow,” exhale “Yield.”
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.”
