Breathing Exercise to Start Your Day

Description

Breathing & Resilience

Scheduled for 9:00 am. Each session runs between seven and ten minutes. The sessions are low-tech, require no equipment, and work in any room setup. Each one builds gently on the last. The goal is for everyone to leave each morning session having actually exhaled — and with a tool you can use at your desk, a in a car, or a five-minute break between meetings.

June 16: Day 1 ~7 minutes Box Breathing A grounding technique used by military and emergency teams to calm the nervous system quickly. Four counts in, four counts holding, four counts out, four counts holding — six rounds total. Simple, reliable, and immediately effective.

Learn: How equal-interval breathing signals safety to the body — and how to use it anywhere in your day.

Take-home use: Before difficult conversations, during a stressful meeting, or anytime they need a quick reset.

June 17: Day 2 ~8 minutes 4-7-8 Breathing A technique with deep roots in yogic breathwork, brought into modern practice for stress relief and sleep. The extended exhale — twice as long as the inhale — is where the real relaxation happens. Five rounds, with a spoken walkthrough of each phase. Builds on Day 1's foundation. 

Learn: Why the out-breath is the key to relaxing — and how to use asymmetric breathing to transition out of work mode. Take-home use: The wind-down after a hard day, or two to three cycles before sleep.

June 18: Day 3 ~8 minutes The Sip Breath The most physical of the three techniques — and the one people tend to remember most. Fill their lungs completely, sneak in one final sip of air, hold briefly, then push it all out hard through the mouth. The sensation of full release is immediate. Five rounds.

Learn: How to fully clear the breath — and the tension that rides along with it.

Take-home use: An afternoon energy reset, or anytime accumulated stress needs a physical release

With Cindy Posey, Executive Coach & Consultant

Cindy Posey is the founder of Cindy Posey Consulting, an executive coaching and consulting practice serving senior leaders across industries. Her clients come to her to do the kind of work that moves the needle: managing emotions under pressure, navigating organizational uncertainty, and becoming the leader others want to follow.