Extended Exhale Breath
Inhale for 4 counts, hold for 2 counts, exhale for 6 counts to calm the body. Pray: “Peace in me.” Repeat 2 rounds.
Hip Sway Reset
Sway hips side to side, loose and easy. Inhale: “Held.” Exhale: “Supported.” Continue for 1 minute.
Mindful Surroundings Breath
Gently notice sounds and light around you. Inhale: “Here.” Exhale: “Now.” Take 3 slow, mindful breaths.
Shoulder Shrug Release
Lift your shoulders up as you inhale. Exhale “ah” and let them drop heavy. Pray: “Release.” Repeat 6–8 times.
Grounded Feet
Stand with feet shoulder-width apart, knees soft. Gently press the balls of your feet into the floor, lift through the chest, and relax your shoulders. Inhale: “I am strong.” Exhale: “I belong.” Hold 5 slow breaths.
Seated Belly Breathing
Sit tall, breathe into your belly, notice it expand, and release. Inhale: “Thank You.” Exhale: “I receive.” Take 5 deep breaths.
Hands-to-Heart Breath
Rub your hands together for about 20 secs until you feel some warmth, then place them on your heart. Inhale: “I am safe.” Exhale: “I rest.” 5 slow breaths.
Neck “Yes–No Release”
Gently nod head yes/no. Inhale: “I am present.” Exhale: “I soften.” Do 6 nods in each direction.
Stillness Pause
Close eyes. Take 3 slow breaths.- Inhale for 4 counts. Exhale for 6 counts. Breath Prayer: Inhale “Peace,” exhale “Enough.”
Forward Fold Flow
Hinge at the hips and fold forward. Place your hands on the side ribs. Inhale 4 counts, feel ribs expand sideways. Exhale 6 counts. Repeat 5 rounds.
