THE FOURTH STATE3 Minute Breathing Reset: A 4-Count Breath to Reset Your Energy
A 3-minute guided breathing reset for the middle of a busy day. You sit comfortably, draw your shoulders up and back, and breathe in for four and out for four, softening a layer deeper with each round before moving your hands and fingertips to return. No experience needed. Use it between meetings or after a stressful moment.
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Inside this practice
- A comfortable seat, shoulders pulled up and back, eyes closed if it feels safe.
- Even rounds of breathing in for four and out for four.
- An invitation to soften your body a layer deeper with each breath.
- A gentle return by moving your hands and fingertips, ending in "Namaste."
Getting the most from it
- Use it between calls, after a draining conversation or when you notice you are running on adrenaline.
- Count silently. If four feels long, make it three. Keep the in and out equal.
- Take a moment at the end to notice how your shoulders and jaw feel before you move on.
Take a moment to reset your energy, grounding yourself with this simple breathwork practice.
Frequently asked questions
How long is this meditation?
3 minutes 35 seconds.
What is a 4-count breath?
You inhale slowly for a count of four and exhale for a count of four. Equal, unforced breaths are the whole technique.
Can I do this at my desk?
Yes. Sit upright, keep your eyes open or softly closed, and stay aware of your surroundings.
How often can I repeat it?
As often as you like. Many people use it once or twice during the workday.
Practice a little each day.
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