Everyday Practices
Breathing Into Connection Mode
For Calming Through the Breath
Welcome. These practices are here for whenever you want to calm things down through the breath. Start with whichever rhythm feels easiest, and use the shorter versions when time is tight. Tap play to listen, or download any track to keep.
3–6 Extended Exhale
For when you want a simple rhythm to follow. You breathe in for three and out for six, with my voice counting you through. The longer out-breath sends a message of safety to the body. If the counting ever feels like too much, you can remember ‘shorter in, longer out.’ Along the way there are a few short lines to say to yourself, like ‘My body knows how to settle’ and ‘I can come home to myself.’ The shorter version is the counting on its own, without those lines.
5 min · with affirmationsDownload
5–5 Diaphragmatic Breathing
For when you want to breathe a little deeper and steadier. With one hand on your chest and one on your belly, you breathe in for five and out for five. That’s around five to six breaths a minute. I count you through as the belly rises and falls, with a few words along the way, like ‘I’m doing enough, just by breathing.’ The shorter version has the same opening and counting, with fewer of the words.
5 min · fullDownload
The Push
For when times get tough and you need one thing to hold on to. You settle into gravity and turn your attention to the out-breath. Then, at the very bottom of each out-breath, you give a small push, just a touch. Someone sitting right next to you ‘wouldn’t even know you were doing this.’ You stay with that rhythm until it feels more natural. It ends with a half-smile. The shorter version keeps the push, and leaves out the part on awareness as a blank canvas and the half-smile.
13 min · fullDownload
My Sacred Out-Breath
For going within, first thing or whenever you need it. This one is spoken in the first person, so the words become yours: ‘As I go within, I come into myself this morning.’ With a half-smile, you follow each out-breath and use it as a reminder to relax a little more. Then a few words: ‘I am safe right now. All is well in my immediate surroundings.’ It ends with a simple refrain, ‘breath, connection and soften.’ The shorter version leaves out the ‘I am safe’ words.
9 min · fullDownload
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