065: A Gift of Calm for You: Relaxing Guided Breathwork

Take a moment to reset and rejuvenate with this special episode of The Strong Bones Coach Podcast.

In this relaxing guided Breathwork session, Carly invites you to pause, breathe, and bring calm into your day.

Whether you're gearing up for a busy day or winding down in the evening, this 10-minute practice will help you find ease and balance.

Using a simple, powerful Breathwork techniques, you'll tap into a deep sense of relaxation, supporting both mental clarity and physical well-being.

Press play, find a comfortable space, and let Carly guide you through a peaceful moment of Breathwork for calm and ease this holiday season

If you enjoyed this Breathwork and are curious to explore a more personal experience, I have a limited number of online 1-2-1 Breathwork sessions available on donation as I complete my Breathwork Facilitator training.

Head over to carlykillen.com to enquire and book your space.

Thanks for listening to the Strong Bones Coach Podcast

If you'd like to get in touch to ask a question about today's episode or to find out how you can get support from my coaching, reach out on the following links:

hello@carlykillencoaching.com

https://www.instagram.com/thestrongbonescoach

Thanks for listening to The Strong Bones Coach Podcast!

If you’d like to get in touch with a question about today’s episode or find out how I can support you with coaching, here’s how to reach me:
📧 Email: hello@carlykillencoaching.com
📱 Instagram: @thestrongbonescoach

Do you crave unshakable confidence in your strength from midlife and beyond? Would you love to achieve your goals without sacrificing family time or self-care?

Ready to take your strength to the next level? Start building a stronger body and healthier bones with my Strong Bones Starter Kit—your step-by-step guide to safe and effective strength training at home.
👉 Click here to learn more and access today

🌟 Stay connected and inspired with daily wellness tips on Instagram @thestrongbonescoach.
🌟 For tailored advice or personal queries, email me at hello@carlykillencoaching.com.

Thank you for being here, and I look forward to supporting you on your journey to strength, health, and confidence! 💪🦴✨

Transcript

Carly: 0:38

Welcome to this special episode of the Strong Bones Coach podcast with your host Carly Killen. Now today we have a more relaxing episode where We'll be taking just a moment to pause, breathe and bring calm to your day. Today I'm sharing with you one of the breathwork practices I use with my clients to support them to create moments of calm throughout their day. Maybe you're already familiar with this type of practice, or perhaps this is something new for you to explore. So if you have a busy day ahead, or at the end of what has felt like a whirlwind of a day, I am inviting you to take this time to reset, gently wind down, and allow ease to come to you with this breathwork practice. So when you're ready, find a comfortable position, And let my voice and the music guide you and allow yourself to simply be as we explore the power of the breath together. Let's begin. Welcome to this short, calming breathwork practice. Whether you're starting your day, taking a moment to reset, or preparing for sleep, this practice is here to support you. Before we begin, find a comfortable position. You can sit upright with your feet flat on the ground, Lie down if that feels better, or even stay where you are if that's what's most accessible and comfortable for you right now. Take a moment to close your eyes or soften your gaze. Allow your hands to rest comfortably in your lap or by your sides. This is your time to breathe, reset, reconnect with yourself. Let's begin by simply noticing your breath exactly as it is right now. There's no need to change it, just observe it and notice the air as it enters through your nose. Breathe. Notice the sensations as it travels through the roof of your mouth, the back of your throat, down into your chest. And notice any changes as the breath gently leaves your body on the exhale. You might feel your chest rising and falling, the expansion of your belly. With each gentle inhale, and notice the softening with each exhale. Take this moment to tune into the rhythm of your breath. There's no need to force anything here, just notice. And now let's deepen the breath just a little. We're going to count our inhales to the count of four, and we will match the exhale to the count of four. So when you're ready. Breathe with me here. Inhale, two, three, four. Exhale, two, three, four. Inhale, two, three, four. Exhale, two, three, four. Inhale, exhale. And continuing that rhythm in and out through the nose. Gentle inhale, releasing on the exhale. Inhale, exhale. Two, three, Feeling the steadiness of your breath as you settle into this rhythm. Imagine each exhale helping you to release any tension or worry you might be holding. Every inhale inviting in calm and ease. Every exhale letting go. Now let's move into our coherence breathing pattern. Extending the breath for the count of five. Again, we are matching our inhale with our exhale with this gentle technique. Breathing in for five and out for five in a smooth, balanced rhythm. So just take one natural breath before we begin. Breathing in and out through the nose if this is what feels good for you. Now let's begin. Inhaling through the nose, One, two, three, four. 4 5 Exhale 2 3 4 5 Inhale 2 3 4 5 Exhale 2 3 4 5 Inhale 2 3 4 5 Exhale 2 3 4 5 Brandon Inhale, exhale, inhale, exhale. Continuing that breath pattern to the counts, or releasing the numbers, finding the count that feels best for you. As you continue, Imagine your breath as a wave, gently rising with the inhale and leaving the body gently falling away on each exhale. Imagine the wave washing over your body, bringing calm and ease with each rise. And release. If your mind starts to wander, just gently guide your attention back to the rhythm of your breath. Inhale and exhale, feeling the ease. The calm flowing through you, just like the breath. And now, let's explore a gentle visualization into this practice. Focusing on each breath imagine a soft focus. warm light glowing at the centre of your chest. Perhaps it has a colour and noticing the temperature within your body. And as you inhale, this light grows a little brighter, filling you with calm and peace. And with your exhale, The light expands outward, washing away any stress or tension, just letting it go. And now allow this light to flow through your body. Imagine it flowing through the top of your head, the forehead, the cheekbones. Moving through your jaw and inviting that release of tension. Moving down through the muscles of your neck, relaxing the shoulders. Your arms, wrists, down to the fingers. Slowly moving in, down your chest, through to the belly, the pelvis, your legs. Bringing that ease, that relaxation, releasing any points of tension. And with each breath, feel yourself becoming grounded, more at ease. You are exactly where you need to be. And let's begin to bring this practice to a close. When you are ready, just gently bring your awareness back to your surroundings. Back into your body, do you notice the surface beneath you, any sounds around you, the light behind your eyelids? As you take a deep inhale through your nose, and just sigh this out through your mouth, now take a moment to send gratitude to yourself, to your body, for carrying and supporting you through each day. To yourself, for choosing to take this time to nurture. And connect with your breath. Know that this calm you've created is always within you, ready to support you whenever you need it, whenever you want it. So when you're ready, slowly open your eyes, lift your gaze, And take a moment to notice how you feel. I thank you for breathing with me today and I hope this practice brings ease into your day. Until next time, take care, keep breathing.