Hey there, friend. I'm Julia Cartwright, and I'm so glad you're here. You know, this time of year—mid-December—there's this particular kind of stress that sneaks up on us, doesn't it? The holiday rush, the year wrapping up, everyone wants something from you. Maybe you woke up today feeling like you're already running behind, or your shoulders are up by your ears before you even had your coffee. That's exactly why I'm here with you right now.

Today, we're going to do something really simple but surprisingly powerful. We're going to practice what I call the "reset breath." Think of it like rebooting your nervous system. Ready? Let's begin.

First, find a comfortable seat. You can be on a couch, a chair, or even the floor. Feet flat, spine reasonably straight—not rigid, just with a little dignity. Go ahead and close your eyes whenever that feels natural. No rush.

Now, bring your awareness to your breath. Don't change it yet, just notice it. Is it shallow or deep? Fast or slow? There's no right answer here. You're just observing, like watching clouds move across the sky.

Here's our main practice. We're going to breathe in for a count of four. Feel that breath entering through your nose, cooling slightly as it travels down. One, two, three, four. Hold it for a count of four. Just rest there. One, two, three, four. Then exhale through your mouth for a count of six. Slowly, like you're fogging up a mirror. One, two, three, four, five, six. Let me guide you through a few rounds together.

Breathe in. Two, three, four. Hold. Two, three, four. Out. Two, three, four, five, six. Notice how that exhale is longer? That's the magic. That extended exhale tells your body it's safe to relax. Do it again. In through the nose. Two, three, four. Hold. Two, three, four. Out through the mouth, slow and complete.

Let's do this three more times at your own pace. I'll be silent, and you'll just follow that rhythm. In for four, hold for four, out for six. You've got this.

Beautiful. Now, gently bring your awareness back to this room. Maybe wiggle your fingers or your toes. When you're ready, open your eyes.

Here's what I want you to carry with you today: whenever you feel that stress creeping back in—and it will—pause. Take just one of those reset breaths. One breath. That's enough to interrupt the panic loop.

Thank you so much for spending these five minutes with me on Daily Mindfulness: 5-Minute Meditations for Stress Relief. Your nervous system will thank you. Please subscribe so you never miss a practice. You deserve this peace.

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This content was created in partnership and with the help of Artificial Intelligence AI