Calming Breath Seat
Sit upright. Breathe in through your nose for 4 counts, breathe out of your mouth for 6 counts. Shoulders drop with each exhale. Repeat 5x. Breath Prayer: Inhale “Evening calm.” Exhale “All is well.”
Sternum Tap
Soft fists. Tap gently over the chest and collarbones for 20 taps. Breathe freely. Let rhythm calm you.
Open Arms Release
Inhale — sweep arms wide and up. Exhale — cross arms to chest, bow head. Repeat for 4 reps. Breath Prayer: Inhale “Clear.” Exhale “Reset.”
Long Settle Breath
Eyes closed. Inhale for 4. Hold for 2. Exhale for 8. Soften belly. Repeat 5 full rounds. Breath Prayer: Inhale “Safe.” Exhale “Still.”
Neck and Jaw Ease
Drop the right ear to the shoulder. 3 breaths. Switch sides. Unclench jaw. Repeat twice. Breath Prayer: Inhale “Soften.” Exhale “Release.”
Seated Renew
Sit tall, hands on thighs. Inhale — lift chest. Exhale — soften. Repeat for 4 rounds. Breath Prayer: Inhale “Renew.” Exhale “Rest.”
Grounded Feet
Press your feet into the floor. Take 4 slow belly breaths. Feel rooted. Stay still. Breath Prayer: Inhale “Held.” Exhale “Grounded.”
Spinal Twist
Sit tall. Inhale and lengthen. Exhale and twist right, hand on knee. Take 3 breaths. Switch. Repeat 2x each side.
Overhead Release
Inhale, arms up; interlace fingers; press gently. Hold for 3 breaths. Lower slowly. 3 reps. Breath Prayer: Inhale “Peace.” Exhale “Rest.”
Heart Hands
Rub palms for 5 seconds. Place both hands over your heart. Take 4 deep breaths. Feel the warmth. Breath Prayer: Inhale “Calm.” Exhale “Settled.”
