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.”
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.”
