Three Slow Breaths
Roll wrists, spread fingers wide. Inhale, lift arms (4 counts). Exhale, shake hands (6 counts). Repeat 3 rounds. Breath Prayer: Inhale “Light,” exhale “Free.”
Peace and Rest
Inhale deeply (4 counts). Exhale slowly (6 counts). Repeat 3 breaths. Breath Prayer: Inhale “Enough,” exhale “Rest.”
Gratitude Presence
Inhale arms wide (4 counts). Exhale, fold forward (6 counts). Release the head and neck. Repeat three rounds. Breath Prayer: Inhale “All,” exhale “Given.”
Forward Fold
Fold forward gently. Tap chest and collarbones lightly. Breathe slow and steady. Repeat 3 breaths. Breath Prayer: Inhale “Awake,” exhale “Open.”
Calm Breath Flow
Inhale slowly through the nose (4 counts). Exhale whisper “thank you” (6 counts). Repeat 4 breaths. Breath Prayer: Inhale “Receive,” exhale “Thanks.”
Stress Release Tap
Do 5 gentle spine rolls from chin to chest to standing tall. Inhale, rise tall (4 counts). Exhale, fold, and roll down (6 counts). Repeat 5 times. Breath Prayer: Inhale “Lift,” exhale “Unload.”
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.”
