Start with a glass of water
Before anything else, drink a full glass of water. Your body has gone all night without it, and a calm drink gives you a natural pause before the day begins.
Sit tall and relax your shoulders
Sit on a chair with both feet on the floor. Let your shoulders drop away from your ears and rest your hands on your knees. A tall, relaxed spine gives your lungs room to move.
Breathe in through the nose
Breathe in slowly through your nose for a count of four. Feel your belly rise first and your chest second. Nose breathing warms and filters the air, so it is a good default for quiet moments.
- In4 counts through the nose
- Out6 counts, slow and easy
Follow the circle: it grows as you breathe in and shrinks as you breathe out.
Breathe out slowly
Let the breath out for a count of six, through the nose or softly through the lips. A longer out-breath is a simple way to feel calm. Repeat the cycle ten times.
Add your daily wellness step
Many people take their BreathiZen spray at this point, since the directions suggest mornings before the first meal. Pairing it with the routine makes the habit easy to remember.
