Peace Spread
Side body stretch inhale (4 counts). Exhale, soften, and release (6 counts). Switch sides. Repeat 3 rounds. Breath Prayer: Inhale “Space,” exhale “Peace.”
Soft Exhale
Inhale through the nose (4 counts). Exhale through the mouth (6 counts). Jaw relaxed. Repeat 4 breaths. Breath Prayer: Inhale “Gentle,” exhale “Ease.”
Calming Breaths
Hands on heart and belly. Inhale peace (4 counts). Exhale calm (6 counts). Repeat 4 rounds. Breath Prayer: Inhale “Peace,” exhale “Still.”
Drop the Shoulders
Smile softly. Inhale joy (4 counts). Lift your shoulders to your ears. Exhale gratitude (6 counts). Release your shoulders. Repeat 3 breaths. Breath Prayer: Inhale “Joy,” exhale “Thanks.”
Swing and Breathe
Gently sway side to side. Inhale “renew” (4 counts). Exhale “restore” (6 counts). Repeat 4 rounds.
Self-Hug
Wrap arms around body. Inhale, expand back ribs (4 counts). Exhale long and slow (6 counts). Repeat 4 breaths. Breath Prayer: Inhale “Loved,” exhale “Held.”
Observe Breath
Interlace fingers behind the back. Inhale open chest (4 counts). Exhale, soften shoulders (6 counts). Repeat 3 breaths. Breath Prayer: Inhale “Strength,” exhale “Trust.”
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.”
