Welcome back to Mindful Moments. I'm Julia Cartwright, and I'm so glad you're here with me today. You know, it's mid-November, and there's this particular kind of tension that shows up around now. The days are getting shorter, the to-do lists seem endless, and that low-level buzz of anxiety just kind of settles in like an uninvited houseguest. So if you're feeling that right now, you're not alone. And honestly? Today's practice is exactly what you need.

Let's start by just finding a comfortable seat, somewhere you can stay for the next few minutes without being interrupted. If you're sitting, plant your feet flat. If you're lying down, let your arms rest naturally at your sides. There's no perfect position here, just what feels good for you. Take a moment and just notice where you are. The temperature of the air, the sounds around you, the weight of your body being held by whatever's supporting you right now.

Now, let's begin with what I call the Anchor and Release breathing pattern. This is my favorite technique when stress has got its hooks in you, because it gives your nervous system something concrete to do instead of spinning.

Breathe in slowly through your nose for a count of four. As you inhale, imagine drawing in calm, cool air. Feel it fill your belly first, then your chest. One, two, three, four. Now hold that breath for just a beat. And exhale through your mouth for a count of six. Longer exhale. That's the magic here. As you breathe out, let your shoulders drop. Feel any tension release, like you're setting down a heavy bag you've been carrying.

Let's do this together. In for four: one, two, three, four. Hold. And out for six: one, two, three, four, five, six. Notice how your body wants to relax on that longer exhale? That's not accidental. Your nervous system loves it. Let's continue. In for four. And out for six. Beautiful. Again. In, two, three, four. And out, two, three, four, five, six. One more time at this pace. In for four. And out for six. Wonderful.

As we settle here, keep this rhythm going at your own pace. Each exhale is like tucking a little piece of today's worry into your back pocket where it can't bother you right now. You're anchoring yourself in this moment, releasing what you can't control.

Here's what I want you to carry with you: whenever you feel that tension creeping back in today, whether you're in a meeting or stuck in traffic, just return to this pattern. Four counts in, six counts out. It's your portable pause button. Your body remembers this.

Thank you so much for joining me on Mindful Moments: Daily Breathing Exercises for Relaxation. This is exactly the kind of moment we all deserve. Please subscribe so you don't miss tomorrow's practice. You've got this.

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