"Mindful Moments: Daily Breathing Exercises for Relaxation"

Hey there, and welcome back to Mindful Moments. I'm Julia Cartwright, and I'm so glad you're here. You know, it's late January, and I'm sensing something a lot of you might be feeling right now—that mid-winter restlessness. The holidays are behind us, the novelty of New Year's resolutions is wearing thin, and maybe you're caught between who you were and who you're trying to become. If that's you today, you're in exactly the right place.Let's settle in together. Find yourself a comfortable seat, feet flat on the ground if you can. Let your shoulders drop away from your ears. There's nowhere you need to be except right here, right now. Take a moment and just notice what you're feeling in your body. No judgment, just noticing.Now, I want to introduce you to what I call the Anchor and Release breathing practice. It's simple, but it works beautifully when your nervous system feels a bit tangled.Here's how it goes. Breathe in slowly through your nose for a count of four. As you do, imagine your breath is carrying a gentle anchor down into your belly—something heavy and grounding, like a stone settling into calm water. Hold for a count of four. Now exhale through your mouth for a count of six, and as you do, imagine releasing any tension, worry, or that restless energy up and out of your body like steam rising from warm tea.Let's do this together. In through the nose for four, two, three, four. Hold. And out through the mouth for six, five, four, three, two, one. Beautiful.Again. Anchoring down on the inhale. Releasing up and out on the exhale. In for four, hold, and release for six. Feel how that longer exhale tells your nervous system it's safe? That's the magic.One more cycle. Anchoring. Releasing. And as you finish, just notice how different your body feels. That's your built-in reset button, and you can access it anytime, anywhere.Here's my challenge for you today: try this practice once during your lunch break or whenever that restless feeling creeps in. Just one cycle can shift your entire afternoon. It's like giving yourself permission to pause.Thank you so much for joining me on Mindful Moments: Daily Breathing Exercises for Relaxation. Your presence here matters more than you know. Please subscribe so you never miss a moment, and until next time, keep breathing, keep anchoring, keep releasing.For great deals today, check out https://amzn.to/47ZqpWTThis content was created in partnership and with the help of Artificial Intelligence AI

Hello, and welcome to Mindful Moments. I'm Julia Cartwright, so glad you're here with me today.You know, Sundays in late January have this particular flavor, don't they? That stretch between the New Year momentum and spring feels a bit like you're treading water. Maybe you're carrying some tension from the week, or perhaps you're noticing that anxious feeling creeping in when you think about what's ahead. Whatever brought you here right now, you made the right choice. This next few minutes is just for you.Let's begin by finding a comfortable seat. That might be on a cushion, in a chair, on your bed—wherever feels honest and supportive. Uncross your legs if they're crossed. Let your shoulders drop away from your ears. You're not trying to be perfect here. You're just showing up.Now, place one hand on your heart and one hand on your belly. Feel that gentle rise and fall. That's the rhythm you've been breathing your entire life. Today, we're just going to get curious about it.Take a slow breath in through your nose for a count of four. Feel your belly expand like a balloon filling with calm air. Hold it there for just a moment—not tight, just pausing. Now exhale through your mouth, slowly, for a count of six. Notice how that exhale feels a little longer. That's intentional. When we extend the exhale, we activate our parasympathetic nervous system, which is your body's natural rest button.Let's do this together. Breathe in for four. One, two, three, four. Hold. Now exhale for six. Slow it down. One, two, three, four, five, six. Good.Again. In for four. Notice any thoughts floating by like clouds—don't grab them, just let them pass. Two, three, four. Hold. Exhale for six. Feel your shoulders relax a little deeper with each breath out. One, two, three, four, five, six.Let's do three more at your own pace. In through the nose, out through the mouth. In for four, out for six. Feel your heartbeat beneath your hand. You're doing exactly what you need to do right now.One more round. In for four. Out for six. Beautiful.Now, as you go about the rest of your day, come back to this whenever you need it. Even one conscious breath is a reset. This practice, this four-in-six-out rhythm, is your portable sanctuary.Thank you so much for joining me on Mindful Moments: Daily Breathing Exercises for Relaxation. Please subscribe so we can center ourselves together tomorrow. You've got this.For great deals today, check out https://amzn.to/47ZqpWTThis content was created in partnership and with the help of Artificial Intelligence AI

Hello there, and welcome to Mindful Moments. I'm Julia Cartwright, and I'm so glad you've carved out a little space for yourself today. Saturday morning, January twenty-fifth. You know what I notice about this time of year? We're a month into our intentions, and life is absolutely trying to convince us we don't have time to breathe. Literally. So today, we're going to fix that together with a practice I call the Anchor Breath—because sometimes when the world feels a little too spinning, you need something solid to hold onto.Let's start by finding a comfortable seat. Doesn't matter if you're in your favorite chair, on a cushion, or even sitting at your kitchen table. Your body knows how to find comfort; just let it. And if you're somewhere you can't sit, standing works beautifully too. Take a moment to notice your feet on the ground, your back against whatever's supporting you. You're here. You're safe. That matters.Now, let's begin with three deliberate breaths. Breathe in slowly through your nose—imagine you're inhaling the scent of something you love. Maybe fresh bread, or rain on warm earth, or a particular person's cologne. Let that breath travel all the way down into your belly, like you're filling a cup from the bottom up. Then exhale through your mouth with a gentle sigh, letting your shoulders drop. Do that two more times. In with something good. Out with what doesn't serve you. Good.Now we're moving into our main practice. I want you to imagine your breath as a wave rolling in and out from the shore. When you breathe in, that wave comes toward the sand—cool, cleansing, full of possibility. Your inhale lasts about four counts. Then there's that beautiful pause, that moment where the wave hangs at the shore for just one count. Then the exhale—your wave rolls back out to sea, carrying away tension, worry, the email you're anxious about. Let that exhale be longer, about six counts. The longer exhale actually signals your nervous system that you're safe. It's like telling your body it can finally relax.Continue with this rhythm. In for four, hold for one, out for six. Don't force it; let it feel natural. If your mind wanders, and it will because that's what minds do, simply notice it like a cloud passing, and gently guide your attention back to the wave. Back to your breath. You're not failing; you're practicing. There's a difference.Keep going for two more minutes at your own pace now. You're doing beautiful work here.As we close, take one more full breath cycle, and when you exhale, gently open your eyes. The gift of this practice is that you can carry it with you. When you feel rushed today, return to your wave. Four counts in, one count pause, six counts out. That's your anchor.Thank you so much for joining me on Mindful Moments: Daily Breathing Exercises for Relaxation. Please do subscribe so we can breathe together again tomorrow. You deserve this peace.For great deals today, check out https://amzn.to/47ZqpWTThis content was created in partnership and with the help of Artificial Intelligence AI

Welcome back, friend. I'm Julia Cartwright, and I'm so glad you're here for today's Mindful Moments. You know, it's Thursday morning, and if you're anything like me, you might be feeling that particular flavor of overwhelm that comes when the week's momentum is starting to build. There's work waiting, decisions piling up, and somehow our shoulders have crept up around our ears without us even noticing. So today, we're going to do something simple but powerful, and I promise it'll take just a few minutes.Let's begin by finding a comfortable seat, whether that's on a chair, a cushion, or even standing if that feels better for your body right now. You don't need to be perfect about this. Just find a way to be here, present, with yourself. If you can, close your eyes or soften your gaze downward. There's no judgment here, only invitation.Now, let's take a moment to just notice how you're breathing right now, without changing a thing. Don't try to fix it or make it better. Just observe it like you're watching leaves floating down a stream. Some breaths might feel shallow, some deeper. All of it is completely okay.What we're going to practice today is something I call the wave breath, and it's become my favorite gentle tool when tension wants to take up residence in my body. Here's how we do it. Breathe in slowly through your nose for a count of four, imagining that breath traveling like a wave from the base of your spine all the way up to the crown of your head. Feel that gentle expansion, that wave rolling upward. Now hold that breath for a count of four, and notice any sensation without judgment. Then exhale slowly through your mouth for a count of six, imagining that wave rolling back down through your body, carrying all the tension with it, dissolving into the ground beneath you.Let's do this together, six more times. Inhale for four, hold for four, exhale for six. That longer exhale is key, by the way. It signals your nervous system that you're safe, that it can relax. Science and nature are on our side here.As we come back to your natural breathing, notice what's different. Your shoulders might feel lower. Your mind might feel a touch clearer. That's the gift of even three minutes of intentional breathing.Here's what I want you to do today. Carry this wave breath with you. When you hit a moment of stress, in a meeting or stuck in traffic, just take one conscious breath. That's it. One wave, rolling through you, reminding you that calm is always available.Thank you so much for joining me here on Mindful Moments: Daily Breathing Exercises for Relaxation. You deserve this peace. Please subscribe so we can do this together again tomorrow.For great deals today, check out https://amzn.to/47ZqpWTThis content was created in partnership and with the help of Artificial Intelligence AI

Hello, and welcome back to Mindful Moments. I'm Julia Cartwright, and I'm so glad you're here. You know, it's mid-morning on a Wednesday, and if you're anything like most of my listeners right now, there's probably this low hum of tension sitting somewhere in your shoulders. Maybe it's deadline stress, or that conversation you need to have, or simply the weight of keeping all the plates spinning. Today, we're going to practice something I call the Anchor Breath, and I promise it's going to feel like a soft reset button for your entire nervous system.So first, let's just get comfortable. You can sit, stand, lie down—whatever feels right for your body in this moment. There's no wrong way to do this. Just find yourself a position where you can stay still for the next few minutes without fidgeting. Let your shoulders drop away from your ears. Good. Now, let your hands rest wherever they naturally fall.Here's where we begin. I want you to take one deep, intentional breath with me. Breathe in through your nose for a count of four, feeling the cool air travel down into your belly. Hold it there for just a moment. Then exhale through your mouth like you're gently fogging a mirror. Let it be soft, not forced. Feel how your body softens just a little bit? That's your signal that you're on the right track.Now we're going to anchor ourselves with what I call the Three-Part Breath. This is the magic one. For the next few minutes, breathe in through your nose, and as you do, imagine breathing in calm, stability, whatever word resonates with you. Count to four. Your belly expands first, then your ribs widen like an umbrella opening, then your chest lifts gently. You're filling yourself from the bottom up, like pouring water into a glass.Hold that breath for just two counts. Notice the fullness. You're safe here.Then exhale slowly through your mouth for a count of six. Yes, longer than the inhale. This is key. That longer exhale tells your nervous system that it's time to rest. Feel your chest settle, your ribs draw back in, your belly soften. You're emptying the glass completely.Let's do this together, five more times. In through the nose for four. Hold for two. Out through the mouth for six. Feel the rhythm. In for four. Hold for two. Out for six. You're doing beautifully. Let's do three more. The tension is loosening. Two more. And one more. Lovely.Now, as we come back, carry this rhythm with you. When you feel that tension creeping back later today, steal just three of these breaths. That's it. Three anchors to steady yourself.Thank you so much for practicing Mindful Moments with me today. Please subscribe so you never miss a daily breathing exercise for relaxation. You've got this.For great deals today, check out https://amzn.to/47ZqpWTThis content was created in partnership and with the help of Artificial Intelligence AI

Good morning, I'm Julia Cartwright, and welcome back to Mindful Moments. Today is Sunday, and I have a feeling that whether you're easing into your weekend or already thinking about what Monday might bring, there's probably a little knot of tension somewhere in your body right now. Maybe it's in your shoulders, maybe it's that subtle tightness in your chest. That restless energy that whispers, "there's always something more to do." So today, we're going to practice something I call the Anchored Breath, and it's specifically designed to help you release that tension and find genuine calm, not just for the next five minutes, but in a way that sticks with you all day long.Let's begin by finding a comfortable seat, whether that's on a chair, a cushion, or even standing if that feels better for your body today. No judgment here. Just notice where you are right now without trying to change anything yet. Feel your feet or your sitting bones connecting with the earth beneath you. That connection is your anchor.Now, let's start with a simple observation. Breathe naturally for just a moment, and notice where you feel your breath most vividly. Is it at the tip of your nose? In your chest? At the base of your belly? There's no right answer, only your answer. This awareness is everything.Here's our practice. We're going to breathe in for a count of four, hold for a gentle count of four, and exhale for a count of six. That longer exhale is the magic ingredient here. It signals to your nervous system that you're safe, that there's nothing chasing you right now. With each breath, imagine you're drawing in cool, clear air like morning light filtering through leaves, and as you exhale, imagine releasing anything that doesn't serve you. That worry, that tension, that perfectionist voice telling you that you're not doing enough.Let's practice together for three minutes. Inhale through your nose for four. One, two, three, four. Hold it. One, two, three, four. Now exhale slowly through your mouth for six. One, two, three, four, five, six. Good. Again. Inhale for four. Hold for four. Exhale for six. Feel your shoulders drop. Feel your jaw soften. One more time. Inhale for four. Hold for four. Exhale for six. Beautiful.Now, as you return to your natural breath, here's what I want you to remember. Today, whenever you feel that tension creeping back in, you have this tool. You don't need an app or a quiet room. Just four counts in, four counts held, six counts out. That's your reset button, and it's always with you.Thank you so much for spending these moments with me on Mindful Moments: Daily Breathing Exercises for Relaxation. Please subscribe so you don't miss tomorrow's practice. You deserve this peace. Take care.For great deals today, check out https://amzn.to/47ZqpWTThis content was created in partnership and with the help of Artificial Intelligence AI

Hey there, I'm Julia Cartwright, and I'm so glad you're here for another Mindful Moments practice. You know, it's Saturday morning, and I'm betting some of you are already feeling that familiar buzz of the weekend—maybe a little restless, maybe juggling a mental to-do list that just won't quit. That's exactly why we're here together today. Let's take the next few minutes and just... pause.Find yourself somewhere comfortable, whether that's your couch, a quiet corner, or even your car before the day really takes off. There's no wrong place for this. Let your shoulders drop away from your ears. Good. Now, let's just notice what's happening in your body right now. Any tension? That's okay. We're not here to fix anything. We're just here to notice and breathe.Here's what we're going to do today. I want to introduce you to what I call the Ocean Wave breath, and honestly, it's become my favorite way to reset when life feels a little chaotic. Picture yourself standing at the edge of a calm beach. The waves are gentle and rhythmic.Start by breathing in slowly through your nose for a count of four. Feel that breath moving all the way down to your belly, like the ocean pulling back before a wave. Hold it there gently for a count of four. Don't force it. Just hold that fullness, that pause. Now exhale through your mouth for a count of six, like the wave rolling back onto shore. Long, slow, releasing. Take a moment at the bottom of that exhale. Then we do it again.In for four. Hold for four. Out for six. And pause. In for four. Hold for four. Out for six. And pause. Let's continue this together for the next couple of minutes. If your mind wanders, that's perfect. That's what minds do. Just gently notice it and come back to the wave. Back to the breath. Back to this moment.The beautiful thing about the Ocean Wave breath is that by making your exhale longer than your inhale, you're actually signaling to your nervous system that you're safe. You're telling your body it's okay to relax. This is neuroscience meeting nature, and it works.As we close, I want you to carry this rhythm with you today. Maybe you use it when you're waiting in line, stuck in traffic, or just need a little recalibration. Even one Ocean Wave cycle can reset your whole vibe.Thank you so much for spending these moments with me on Mindful Moments: Daily Breathing Exercises for Relaxation. If this landed for you, please subscribe so we can do this together again tomorrow. You deserve this peace. Take it with you.For great deals today, check out https://amzn.to/47ZqpWTThis content was created in partnership and with the help of Artificial Intelligence AI

Hey there, friend. I'm Julia Cartwright, and I'm so glad you've carved out this little pocket of time for yourself today. Thursday mornings can feel like you're already three days behind, right? That January momentum is real, and sometimes it leaves us feeling a bit scattered. So today, we're going to do something gentle but powerful together. We're going to recalibrate your nervous system, one conscious breath at a time.Let's start by finding a comfortable seat. You don't need to be perfect about it. If you're at your desk, that works. Kitchen table, couch, even standing while you wait for your coffee to brew. What matters is that your spine has a little dignity, and your shoulders can actually relax. Take a moment and just notice where you are right now. What do you see? What sounds are around you? No judgment, just noticing.Now, let's bring our attention to the very beginning of our breath. I want you to imagine your breathing like gentle waves rolling onto a quiet shore. Not forcing anything, just noticing what's naturally there. Breathe in through your nose for a count of four, feeling that cool air moving in. Hold it for a beat. Then exhale slowly through your mouth, like you're gently fogging a mirror. Make it last for six counts if you can. In for four, out for six. This ratio is my secret weapon because that longer exhale actually tells your body you're safe. It activates something called your parasympathetic nervous system, which is basically your body's rest button.Let's do this together now. In through your nose, cool and clear, for four. One, two, three, four. Hold. Now out through your mouth, slow and warm, for six. One, two, three, four, five, six. Beautiful. Again. In through your nose. Four counts. And out through your mouth, six counts, like you're releasing whatever this morning has handed you.Keep going at your own pace. There's no performance here. If your mind wanders, that's not failure. That's just what minds do. Gently bring it back to the sensation of the breath, the wave rolling in and out. You're exactly where you need to be.Let's do three more rounds together, and then I'll bring you back.Okay. Slowly start to deepen your breath. Wiggle your fingers, your toes. When you're ready, open your eyes. Notice how you feel. That's the gift you just gave yourself. Carry this with you today. The next time tension creeps in, remember your wave. That four-count in, six-count out rhythm is in your pocket now.Thank you so much for spending these minutes with me on Mindful Moments. Daily Breathing Exercises for Relaxation. Please subscribe so we can find each other again tomorrow.For great deals today, check out https://amzn.to/47ZqpWTThis content was created in partnership and with the help of Artificial Intelligence AI

Welcome back, friend. I'm Julia Cartwright, and I'm so glad you're here with me today. Whether you're squeezing in a few minutes between meetings, or you've carved out a pocket of quiet time this midday Wednesday, I see you. I know that restless energy can creep in around this time of day, that subtle tension that whispers you're not quite caught up, not quite settled. Today, we're going to address that with something beautifully simple: your breath.Before we begin, find yourself a comfortable seat. You don't need to sit like a zen master on a mountaintop. Your couch works. Your office chair works. What matters is that you're here, willing to pause.Let's start by just noticing what's already happening. Close your eyes gently if that feels right for you. Notice the natural rhythm of your breath right now. You're not changing anything yet, just observing. Breathing in through your nose, breathing out through your mouth. There's no performance here, no perfect way to do this.Now, I want to introduce you to what I call the Anchor and Release breathing practice. Here's how it works, and I promise it's going to feel like a release valve for that midday pressure.Breathe in slowly through your nose for a count of four. As you inhale, imagine you're drawing in calm, cool air like you're breathing in the scent of fresh mint. Feel your belly expand, your shoulders relax.Hold that breath for a count of four. This pause is your anchor. In this moment, you're pausing the rush. You're stopping the hamster wheel.Now, exhale slowly through your mouth for a count of six. This is the release. Make it longer than the inhale. Imagine you're releasing every bit of that midday tension with a gentle sigh, like steam rising from a warm cup of tea.Rest for a count of two, then begin again.We're going to do this together for the next few minutes. Inhale for four, hold for four, exhale for six, rest for two. Let's begin.After you're done with our practice, take this technique with you. When you're in that next meeting, or stuck in traffic, or scrolling mindlessly through your phone, pause. Give yourself one round of this breathing. Just one. That's enough to reset your nervous system and remind yourself that calm is always just a breath away.Thank you so much for joining me today on Mindful Moments: Daily Breathing Exercises for Relaxation. Your practice matters. Please subscribe so we can meet here again tomorrow, because you deserve this moment every single day. I'm Julia Cartwright, and I'll see you soon.For great deals today, check out https://amzn.to/47ZqpWTThis content was created in partnership and with the help of Artificial Intelligence AI

Hello, and welcome back to Mindful Moments. I'm Julia Cartwright, and I'm so glad you're here with me today. Whether you're squeezing this practice in during a busy Sunday morning, between meetings, or just needing a moment of calm in your day, you've made the right choice by showing up for yourself. Let's take a few minutes together to slow down and find some peace.Go ahead and get comfortable wherever you are right now. Maybe you're sitting, maybe you're lying down. There's no perfect position here, just whatever feels good for your body. Let your shoulders drop away from your ears and allow your eyes to gently close if that feels right to you.Now, let's begin by noticing your natural breath. You don't need to change anything yet, just observe. Notice the cool air as it enters your nose, and feel the warmth as it leaves. There's no effort required, just awareness. Can you feel that gentle rhythm your body already knows so well?Here's our practice for today, and I call it the Anchor Breath. Think of your breath like an anchor that holds your nervous system steady when everything else feels a little chaotic or rushed.Breathe in slowly through your nose for a count of four. Feel your belly expand like you're filling a balloon with calm. One, two, three, four. Hold that breath gently for a count of four. Notice the pause, the stillness. One, two, three, four. Now exhale slowly through your mouth for a count of six. This longer exhale is key, friends, because it signals your nervous system that you're safe. That you can relax. One, two, three, four, five, six.Let's do this together. Inhale, two, three, four. Hold, two, three, four. Exhale, two, three, four, five, six. Beautiful.Again. Inhale through the nose, two, three, four. Feel that anchor dropping down into your body. Hold, two, three, four. Exhale, two, three, four, five, six. Notice how your shoulders feel. How your jaw feels.One more time. Inhale, two, three, four. Hold, two, three, four. Exhale, two, three, four, five, six. Wonderful.Now let your breath return to its natural rhythm, and just sit with this feeling for a moment. This calm you've created isn't going anywhere. It's yours to carry with you.As you move through the rest of your day, whenever you feel that familiar rush creeping in, remember your anchor breath. Even one cycle can recenter you.Thank you so much for joining me on Mindful Moments: Daily Breathing Exercises for Relaxation. I hope this practice brought you some genuine ease. Please do subscribe so you never miss our daily moments together. Until tomorrow, be gentle with yourself.For great deals today, check out https://amzn.to/47ZqpWTThis content was created in partnership and with the help of Artificial Intelligence AI

Welcome to Mindful Moments. I'm Julia Cartwright, and I'm so glad you're here. You know, it's Saturday morning, and I'm guessing some of you are already running through your mental to-do list before you've even finished your coffee. Others might be feeling that low hum of tension that settles in after a busy week. Whatever brought you here today, I want you to know that taking ten minutes for yourself right now? That's already a win.Let's start by finding a comfortable seat, somewhere you won't be disturbed. Your couch, a chair, even the floor works beautifully. Uncross your legs if they're crossed, let your shoulders drop away from your ears. There we go. Now, just notice what you notice. What do you hear around you? Feel the support beneath you. You're held, right here, right now.I want to introduce you to what I call the ocean breath technique. This is my favorite because it's portable, it's subtle, and honestly, it feels like a tiny vacation every single time.Here we go. Close your eyes if that feels comfortable, or soften your gaze down. Breathe in slowly through your nose for a count of four, feeling the air move like a gentle wave flowing in. Hold that breath for a count of four. Now exhale through your mouth with a soft, audible sigh, like the sound of a wave rolling back out to shore. Four counts. Pause for four counts. Again. In through the nose for four, hold for four, out through the mouth with that ocean sound for four, and hold for four. Beautiful.Keep going with this rhythm. The magic here is that audible exhale. It's not forceful, just natural. You're literally releasing the day with each breath. As thoughts pop up—and they will—just imagine them floating away on that outgoing wave. You're not fighting them. You're not judging them. They're just part of the tide.Continue this for a few more breaths at your own pace. In with the new, out with what no longer serves you.When you're ready, gently open your eyes if they were closed, and just sit with this calm for a moment.Here's how you carry this forward today: Pick one moment, maybe your commute or a coffee break, and steal just two minutes of ocean breathing. You'll be amazed at how this simple practice softens the rough edges.Thank you for joining me on Mindful Moments: Daily Breathing Exercises for Relaxation. Please subscribe so you never miss a practice. Until next time, breathe easy.For great deals today, check out https://amzn.to/47ZqpWTThis content was created in partnership and with the help of Artificial Intelligence AI

Hello, and welcome to Mindful Moments. I'm Julia Cartwright, and I'm so glad you're here. You know, Thursday mornings can feel like that moment right before a pot of water boils over, can't they? There's this electric restlessness, like your nervous system is already three tasks ahead of your body. If that's where you're landing today, you're not alone. And honestly, you've already done the hardest part by showing up here. So let's take a few minutes together and help your mind and body remember they can work in sync.Find yourself somewhere comfortable, seated or lying down, wherever feels good. Let your shoulders drop away from your ears. Notice what's supporting you right now. Feel that. As we begin, there's nothing to fix, nothing to achieve. This is just time for you.Now, let's start with what I call the Anchor Breath. Here's the beautiful part about this technique: it uses the rhythm of your natural breathing to become an anchor, like a boat settling into calm water. You're not forcing anything. You're just noticing.Breathe in through your nose for a count of four. Feel the cool air entering, filling your belly first, then your chest. One, two, three, four. Now hold that breath for a count of four. Just pause there. Notice the stillness. One, two, three, four. Now exhale through your mouth for a count of six. Longer on the way out. Feel the warmth leaving. One, two, three, four, five, six.Let's do that again. Inhale for four. Two, three, four. Hold for four. Two, three, four. Exhale for six. Two, three, four, five, six. Beautiful. Notice how your body feels already starting to settle.Continue this rhythm on your own now. Inhale for four, hold for four, exhale for six. There's something almost magical about the longer exhale. It signals your nervous system that you're safe, that the crisis has passed. Keep going. In, two, three, four. Hold, two, three, four. Out, two, three, four, five, six. Let your awareness rest in that space between each exhale and the next inhale. That tiny moment of peace. That's yours.As we close, keep this simple rhythm in your pocket today. When you're in that meeting, or the checkout line, or just before something feels overwhelming, come back to that four, four, six count. It's your portable sanctuary.Thank you so much for joining me on Mindful Moments: Daily Breathing Exercises for Relaxation. If this practice landed well with you, I'd love for you to subscribe so we can meet here again tomorrow. You've got this.For great deals today, check out https://amzn.to/47ZqpWTThis content was created in partnership and with the help of Artificial Intelligence AI

Welcome to Mindful Moments. I'm Julia Cartwright, and I'm so glad you're here. You know, midweek mornings like today can feel like you're trying to pour water into a cup that already has cracks in it. That restless, scattered energy—I see you. And that's exactly why we're breathing together right now.Let's start by finding a comfortable seat, somewhere that feels safe. You might be at your kitchen table, in your car before work, or tucked into a quiet corner. Wherever you are is exactly where you need to be. Go ahead and settle your shoulders down, away from your ears. Feel that? That little release. That's already the beginning.Now, I want you to take one deep breath in through your nose. Not forceful, just natural. Let it flow in like you're catching the scent of something you love—fresh coffee, ocean air, your own sense of calm. Hold it for just a moment. Feel your chest expand. Then exhale slowly through your mouth, like you're gently fogging a mirror. Let that tension go.Here's what we're going to do for the next few minutes. We're practicing what I call the River Breath. It's simple, but it's incredibly grounding. Breathe in through your nose for a count of four. One, two, three, four. Pause. Now exhale through your mouth for a count of six. One, two, three, four, five, six. The longer exhale signals your nervous system that you're safe. It's like telling your body, we're not running from anything right now.Let's do this together. Breathe in. Two, three, four. And out. Two, three, four, five, six. Again. In. Two, three, four. Out. Two, three, four, five, six. Notice how your body responds. Maybe your jaw softens. Maybe your hands rest heavier. Maybe your thoughts, which were racing like squirrels, start to slow down. That's not just nice. That's your physiology changing.One more round. In. Two, three, four. Out. Two, three, four, five, six. Beautiful.Here's something I want you to remember as you move through your day. Whenever you feel that scattered feeling creeping back, pause and do just three rounds of River Breath. That's it. Three breaths can shift everything. It's a small anchor to this calm you're feeling right now.Thank you so much for joining me for Mindful Moments: Daily Breathing Exercises for Relaxation. You've just invested in yourself, and that matters. If this resonated with you, please subscribe so you don't miss tomorrow's practice. I'll be here, breathing with you. Until then, keep it gentle.For great deals today, check out https://amzn.to/47ZqpWTThis content was created in partnership and with the help of Artificial Intelligence AI

Hey there, I'm Julia Cartwright, and I'm so glad you're here for Mindful Moments. You know, Saturday mornings in early January can feel a little heavy, can't they? There's this peculiar pressure that comes with the new year settling in—like we're supposed to have it all figured out by now. But here's what I know: the best thing you can do right now is pause. So let's do that together.Find yourself somewhere comfortable, whether that's your couch, your bed, or even a quiet corner at work. You don't need anything fancy. Just you and your breath. Let your shoulders drop away from your ears. Good. Now, before we dive in, I want you to know there's nowhere to get to in the next few minutes. This is just for you.Take a moment to notice where you're sitting. Feel the surface beneath you. It's holding you up. That's kind of nice, isn't it?Now, let's breathe together. I want you to breathe in slowly through your nose for a count of four. One, two, three, four. Hold it there for just a moment. Now exhale through your mouth like you're gently blowing out birthday candles. Four counts. Don't rush it. Feel your shoulders relax as the air leaves your body.Let's call this the River Breath, because we're going to let your thoughts flow past like leaves on water. Don't grab them. Don't judge them. Just notice them drifting by.Breathe in for four. Notice what comes up—maybe it's your to-do list, maybe it's worry, maybe it's absolutely nothing and that's perfect too. Hold it. Now breathe out for four, and let it all go downstream.Again. In for four. You're doing beautifully. Hold. Out for four. Let go.One more time. In for four. Feel your belly expand like a balloon filling with calm. Hold that expansion. Out for four. Soft. Easy. Like wind through wheat.And now just breathe naturally. Notice how your body feels different. A little softer maybe. A little more you.Here's what I want you to carry into your day: whenever you feel that pressure creeping back, pause and do this River Breath three times. That's it. Three rounds, and you've reset your nervous system. You don't need an hour to benefit from mindfulness. You need a moment.Thank you so much for spending this time with me on Mindful Moments: Daily Breathing Exercises for Relaxation. If this landed for you, please subscribe so you don't miss tomorrow's practice. You deserve these little pockets of peace every single day.For great deals today, check out https://amzn.to/47ZqpWTThis content was created in partnership and with the help of Artificial Intelligence AI

Welcome to Mindful Moments. I'm Julia Cartwright, and I'm so glad you're here. You know, it's early January, and if you're anything like most people I talk to, you're probably feeling that peculiar mix of hope and overwhelm that comes with a brand new year. Maybe you've got a to-do list that's longer than a grocery receipt, or perhaps you're just noticing how much tension you're carrying in your shoulders right now. Whatever brought you here today, I want you to know that taking ten minutes for yourself is not selfish. It's essential. So let's do this together.Find a comfortable seat somewhere quiet. You don't need anything fancy, just a place where you can sit for a few minutes without interruption. Go ahead and get settled now. Feel your sit bones grounding into your chair, your feet connecting with the floor. Notice how your body naturally wants to relax when you give it permission.Let's begin with three easy, natural breaths. Breathe in through your nose, and exhale slowly through your mouth. One more time. In through the nose, out through the mouth. And one more. Good.Now, here's the practice I want to share with you today. It's called the Ocean Breath, and honestly, it's my go-to when my nervous system needs reminding that everything is actually okay. Here's how it works. You're going to breathe in for a count of four, imagining that you're drawing in the calm of the ocean. Feel that salt air, that gentle coolness filling your lungs. Hold it for four counts, letting that sense of peace settle into every cell of your body. Then exhale for six counts, releasing any tension, any worry, any heaviness you've been carrying. Let it flow out like the tide moving back to sea. The longer exhale is the magic here, because it tells your nervous system that you're safe.Let's try this together. Breathing in for four. One, two, three, four. Holding for four. One, two, three, four. Now exhaling for six. One, two, three, four, five, six. Beautiful. Let's do that again. In for four. Two, three, four. Holding. Two, three, four. Exhaling. Two, three, four, five, six. And one more round. In for four. Two, three, four. Holding. Two, three, four. Out for six. Two, three, four, five, six.Now just let your breath return to its natural rhythm. Notice how your body feels different. That calm you just created, that's yours to access anytime today when stress creeps in. Even one Ocean Breath can reset everything.As you go about your day, come back to this practice. Maybe you use it in the car before work, or in the bathroom before a difficult conversation. Your breath is always waiting for you.Thank you so much for joining me on Mindful Moments. Daily Breathing Exercises for Relaxation. If this resonated with you, please subscribe so you never miss a practice. You deserve this peace. See you tomorrow.For great deals today, check out https://amzn.to/47ZqpWTThis content was created in partnership and with the help of Artificial Intelligence AI

Hello, and welcome to Mindful Moments. I'm Julia Cartwright, and I'm so glad you're here with me today. You know, New Year's Eve is this interesting pocket of time, isn't it? Whether you're reflecting on 2025 or gearing up for what's ahead, there's often this underlying restlessness. That sense that something's shifting. If you're feeling a little unsettled, scattered, or maybe even caught between what was and what's coming, you're not alone. That's actually exactly why we're here together right now.So let's settle in. Find yourself a comfortable seat, somewhere you won't be disturbed for the next few minutes. Your feet can be flat on the ground, or cross-legged, whatever feels supportive to you. No judgment, no perfect posture required. This is just you and your breath.Now gently close your eyes if that feels okay, or soften your gaze downward. Take one natural breath with me, and as you do, notice where you're holding tension. Maybe it's in your shoulders, your jaw, your chest. Just notice it without trying to fix it yet.Here's what we're going to do together. I want you to imagine your breath like a gentle tide, moving in and out. We're going to practice what I call the Anchor Breath. It's simple, but honestly, it's transformative.Breathe in slowly through your nose for a count of four. Feel the cool air, the expansion in your chest and belly. As you inhale, silently say the word anchored. One, two, three, four.Now hold that breath for a count of four. Don't strain, just pause. Feel that stillness for one, two, three, four.Now exhale slowly through your mouth for a count of four. Feel the warmth as the air leaves. As you release, silently say the word release. One, two, three, four.Pause for one more count. Feel the emptiness, the space. One, two, three, four.Let's do this together three more times at your own pace. In through your nose, anchored. Hold that. Out through your mouth, release. And pause. Feel the rhythm. You're not fighting your feelings today. You're creating a container for them. In, anchored. Out, release. One more time. In, anchored. Out, release.As we close, keep this rhythm with you. You don't need an hour of meditation. Even three conscious breaths before an important moment can reset your nervous system. The Anchor Breath is yours now, anytime you need it.Thank you so much for joining Mindful Moments: Daily Breathing Exercises for Relaxation. Please subscribe so you never miss a practice. You've got this, and I'm here for you tomorrow.For great deals today, check out https://amzn.to/47ZqpWTThis content was created in partnership and with the help of Artificial Intelligence AI

Hey there, I'm Julia Cartwright, and welcome back to Mindful Moments. I'm so glad you're here today, especially as we're heading into the tail end of the year when everything feels a little frantic, doesn't it? The holidays have a way of scrambling our nervous systems, leaving us feeling a bit untethered. So today, we're going to do something really simple but profoundly grounding together.Before we dive in, I want you to find a comfortable place where you can sit for the next few minutes. You don't need to be fancy about this. A chair, your couch, the floor with a pillow, wherever feels good. Just make sure your spine has a little support and your feet can rest easily. Good. Now close your eyes if that feels right for you, or soften your gaze downward. We're just settling in.Let's start by noticing your natural breath. No changing it yet, just observing. Feel the air moving in through your nose and out through your mouth. Maybe you notice a slight coolness on the inhale and warmth on the exhale. You might sense your belly gently expanding and contracting like a balloon filling and releasing. This is your body's anchor, always here with you.Now we're going to try something I call the Three Count Pause. It's my secret weapon for melting tension, and it's so elegant in its simplicity. Here's how it works. Breathe in naturally through your nose for a count of four. One, two, three, four. Then hold that breath for a count of four. One, two, three, four. Then exhale slowly through your mouth for a count of six. One, two, three, four, five, six. That longer exhale is where the magic happens, by the way. It signals your nervous system that you're safe, that you can relax.Let's do this together now. Inhale for four. Two, three, four. Hold. Two, three, four. And exhale for six. Two, three, four, five, six. Beautiful. Let's do that four more times at your own pace, settling deeper with each cycle. Notice how your shoulders might drop. Maybe your jaw unclenches. You're already shifting.One more time together, and then you'll carry this with you. Inhale. Hold. And a long, slow exhale. Feel that? That's you reclaiming your calm.Here's what I want you to remember today. You can return to the Three Count Pause anytime you need it. Stuck in traffic? Three Count Pause. Before a stressful meeting? Three Count Pause. Your nervous system responds to this rhythm, and it takes less than a minute.Thank you so much for spending these moments with me on Mindful Moments: Daily Breathing Exercises for Relaxation. Please subscribe so you never miss a practice, and remember, breathing is always free, always available, and always working for you.For great deals today, check out https://amzn.to/47ZqpWTThis content was created in partnership and with the help of Artificial Intelligence AI

Hey there, and welcome back to Mindful Moments. I'm Julia Cartwright, and I'm so glad you're here today. You know, we're coming up on the end of the year, and I'm guessing some of you might be feeling that particular blend of excitement and overwhelm that comes with wrapping things up and looking ahead. So today, I want to give you something simple but powerful to anchor you.Let's start by just settling in wherever you are right now. You don't need to be perfect or sit in any special way. Just find a comfortable seat, and let your shoulders drop away from your ears. Good. Now take a moment and notice what you're feeling in your body. No judgment, just noticing.When you're ready, I want you to take one long, slow breath in through your nose, and as you do, imagine you're breathing in clarity. Hold it for just a moment. Now exhale through your mouth like you're fogging a mirror. That's it. One more time. In through the nose, out through the mouth.Now here's what we're going to do together. I call this the Anchor Breath, and it's especially lovely when life feels a bit scattered. We're going to breathe in for a count of four, hold for four, and exhale for six. That longer exhale is the magic ingredient, because it actually tells your nervous system it's safe to relax.So let's begin. Breathe in slowly through your nose for one, two, three, four. Hold it together for one, two, three, four. Now exhale fully through your mouth for one, two, three, four, five, six. Beautiful. Let's do that again. In for four, hold for four, and out for six. In for four, hold for four, and out for six. Keep going at your own pace now. That's right. You're doing this perfectly.With each exhale, imagine you're releasing something you don't need anymore. Maybe it's worry, maybe it's doubt, maybe it's just the weight of the day. And with each inhale, you're drawing in something you do need. Patience. Possibility. Peace.Let's do five more rounds together at your own rhythm. In, two, three, four. Hold. Out, two, three, four, five, six. Keep breathing.When you're ready, let your breath return to normal. Open your eyes gently. Notice how you feel. That sense of calm you've created right now? You can revisit it anytime today. Just three rounds of this Anchor Breath will reset your whole system.Thank you so much for spending this time with me on Mindful Moments. If this practice resonated with you, please subscribe so you never miss a daily breathing exercise. You've got this.For great deals today, check out https://amzn.to/47ZqpWTThis content was created in partnership and with the help of Artificial Intelligence AI

Hello, and welcome back to Mindful Moments. I'm Julia Cartwright, and I'm so glad you're here. If you're listening right now, chances are you're somewhere between the holidays and the new year, and let me tell you, that's a particular kind of chaos, isn't it? Maybe you're still riding that post-holiday adrenaline, or perhaps you're feeling the weight of all those gatherings, family conversations, and general December intensity. Either way, your nervous system is probably working overtime. So today, we're going to hit the reset button together with something I call the Grounding Breath, and it's genuinely my favorite tool when life feels scattered.Before we dive in, find yourself a comfortable seat. You don't need to be perfect about this. On a couch, in a chair, even standing by your kitchen counter if that's where you are right now. Just make sure your spine is reasonably upright so your breath can flow easily. No need to be rigid about it. Gentle and upright is the sweet spot.Now, let's start by just noticing where you are. Feel your feet. Whether they're on the floor or tucked beneath you, feel that connection. Your hands resting somewhere comfortable. And take one big, generous inhale through your nose, and let it out slowly through your mouth. Again. In through the nose. Out through the mouth. Feel that? That's already your nervous system saying thank you.Now we're going to move into our main practice. I want you to imagine your breath like an anchor dropping slowly into the ocean. On your next inhale, count to four. Breathe in for four. Feel your belly expand, your ribs open. This is grounding. Now hold that breath gently for a count of four. No straining, just holding it like you're pausing at the top of a staircase. Then exhale slowly through your mouth for a count of six. This is the magic number. Six. Longer exhales activate something called your parasympathetic nervous system, which is your body's natural relaxation response. It's like telling your nervous system, everything's actually okay.Let's do this together five more times. Inhale for four. Hold for four. Exhale for six. That's one. Again. Two. And again. Three. Feel yourself becoming heavier, more settled. Four. One more time. Five.Notice what's different now. Your shoulders probably feel lower. Your jaw might be looser. This is what it feels like when you drop anchor.Here's what I want you to do today: pick one moment, maybe when you're waiting for your coffee to brew or sitting in your car before you go somewhere, and do this breathing practice three times. Just three cycles. That's it. You're building a new rhythm.Thank you so much for joining me on Mindful Moments. Daily Breathing Exercises for Relaxation. If you found this helpful, please subscribe and share this with someone who could use a little grounding today. I'll be right here with you tomorrow. Take care of yourself.For great deals today, check out https://amzn.to/47ZqpWTThis content was created in partnership and with the help of Artificial Intelligence AI

Hello, and welcome to Mindful Moments. I'm Julia Cartwright, and I'm so glad you're here. Whether you've carved out five minutes in a busy day or you're settling in for a moment of peace, you're exactly where you need to be. Today is December twenty-fourth, and I'm guessing some of you might be feeling that particular blend of anticipation and overwhelm that the holidays bring, right? The shopping, the cooking, the endless to-do lists, the family dynamics. Your nervous system is probably doing laps around your body right now. So today, we're going to practice something I call the Coastal Breath, and it's going to be your anchor through whatever comes next.Let's begin by finding a comfortable seat, whether that's on a chair, a cushion, or even standing if that feels better. Your feet can be grounded on the floor. Go ahead and gently close your eyes, or soften your gaze down. There's no performance happening here, just you and your breath. Let your shoulders drop away from your ears. Good. Take one deep breath in through your nose, and out through your mouth with a sigh. Let yourself arrive.Now, imagine you're sitting on the edge of a calm beach. With each inhale, you're breathing in the fresh, salt-tinged air as a wave rolls in. Feel that expansion in your chest and belly. Breathe in for a count of four. Hold it for just a moment. Now, as that wave gently retreats, exhale slowly through your mouth for a count of six. That extended exhale is key, friends. It signals your nervous system that you're safe. It's the difference between revving and relaxing. Let's continue. Inhale, ocean air rolling in, one, two, three, four. Hold. And exhale, wave retreating, one, two, three, four, five, six. Notice how your body feels heavier, softer. Continue this rhythm on your own for a few more cycles. There's no rush, no destination. Just the tide moving in and out. In and out. Your breath is always with you, always available.As we close, know that this Coastal Breath technique lives in your back pocket now. During today's festivities, if you feel tension creeping in, you can find yourself right back on that beach. Even three cycles of this breathing can shift how you show up. You've got this.Thank you so much for joining me on Mindful Moments, Daily Breathing Exercises for Relaxation. I hope this practice brought you some ease. Please subscribe and join me again soon. You deserve this gift of calm.For great deals today, check out https://amzn.to/47ZqpWTThis content was created in partnership and with the help of Artificial Intelligence AI