Settling Breath
Stand or sit tall. Inhale for 4 counts through the nose. Hold for 2 counts. Exhale for 7 counts through the mouth. Repeat 4 rounds. Breath Prayer: Inhale “Prepared.” Exhale “At rest.”
Spine Wake
Sit tall. Inhale and lengthen through the crown. Exhale and soften the base of the skull. Repeat 5 breaths. Breath Prayer: Inhale “Begin.” Exhale “Renewed.”
Season of Growth
Stand tall. Arms overhead. Inhale “I have grown.” Exhale “Thank You.” Repeat 3 times slowly. Breath Prayer: Inhale “Grateful.” Exhale “For every step.”
Transition Gratitude
Inhale arms wide. Exhale bring palms together at heart. Pause. 4 rounds. Breath Prayer: Inhale “I am ready.” Exhale “You go before me.”
Morning Spine Wake
From sitting, inhale and roll shoulders back. Exhale and lengthen tall. 6 slow reps. Breath Prayer: Inhale “Awake.” Exhale “Alive.”
Closing Breath
Dim lights. Sit quietly. Inhale 4, exhale 8. Feel the day complete. 5 rounds. Breath Prayer: Inhale “Enough.” Exhale “It is done.”
Jaw and Face Release
Inhale through nose. Exhale through mouth with a soft “ahh.” Unclench jaw. Repeat 5 times. Breath Prayer: Inhale “Soft.” Exhale “Released.”
Full-Body Thank You
Stand tall. Inhale arms all the way overhead. Exhale slowly, lower. Hands to heart. 4 rounds. Breath Prayer: Inhale “Thank You.” Exhale “For this body.”
Post-Workout Restore
Lie down or sit tall. Inhale into belly. Exhale fully. Let body settle. 5 slow breaths. Breath Prayer: Inhale “I gave it.” Exhale “Now I rest.”
Seated Stillness
Sit with feet flat on the floor. Hands open in lap. Take 5 full breaths without moving. Breath Prayer: Inhale “Be.” Exhale “Still.”
