Slow Flow Breath
Sit tall. Inhale through the nose for 4 counts, exhale through the mouth for 6. Soften jaw with each exhale. 5 rounds. Breath Prayer: Inhale “Slow.” Exhale “Down.”
Restorative Belly
Place your hands on your belly. Inhale, feel your belly rise. Exhale fully. 5 slow breaths. Breath Prayer: Inhale “Peace.” Exhale, “I receive rest.”
Shoulder Release
Roll shoulders up, back, down — 4 circles each way. Drop chin slightly. Breathe deep.
Standing Restore
Stand feet hip-width. Inhale arms up. Exhale and lower arms slowly. Repeat for 4 reps. Soften knees. Breath Prayer: Inhale “Restore.” Exhale “Release.”
Morning Settle
Sit tall. Soften shoulders. Inhale 4, exhale 6. Repeat 5 times. Breath Prayer: Inhale “Still.” Exhale, “I am here.”
Seasonal Gratitude
Inhale arms up. Exhale, lowering arms slowly. Repeat 3 times. Breath Prayer: Inhale “Thank You.” Exhale “For this season.”
Settled Breath
Sit quietly. Inhale slowly. Exhale slowly. Stay for 5–6 breaths. Breath Prayer: Inhale “Be.” Exhale “Still.”
Grateful Smile
Inhale deeply. Exhale fully. Let a gentle smile form. Repeat 3 times. Breath Prayer: Inhale “Grateful.” Exhale “Joy.”
Heart Alignment
Inhale arms wide. Exhale, bring palms to heart. Repeat 3–4 times. Breath Prayer: Inhale “Open.” Exhale “Center.”
Jaw Relaxation
Inhale for 4 counts. Exhale for 6. Gently unclench jaw. Repeat 4 breaths. Breath Prayer: Inhale “Soften.” Exhale “Release.”
