Let's learn and practice the 3 Part Breath also known as The Grand Yoga Breath. This technique serves as a cornerstone for all pranayama practices and is a great way for anyone to improve their breathing habits. Besides enhancing the functioning of all body systems, it also helps in calming the mind.

Sign up to receive weekly mentoring support for grief and receive a 70-minute Yin Yoga to Slow Down video:

https://bit.ly/weeklysupport

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Spotify listening tips:

Listening to his episode on the Spotify app? Hit the Auto-download gear icon and enable the auto-download setting. Listen even when you don't have service like on a plane.

Tap + on any episode to bookmark it for easy reference when you have time if you can't listen right away.

Release tension with this 20 minute mindfulness meditation.

5 Day Calm Reset

Mindfulness partners:

⁠⁠Adagio Teas⁠⁠

⁠⁠Yoga Design Lab

Here’s a precise, practice-based flow when sadness feels heavy.

Breathwork Exercise: Exhale Release

• Sit upright, feet grounded.

• Place one hand on your chest, one hand on your belly.

• Inhale gently through your nose for a slow count of 4.

• Hold the breath softly for 2.

• Exhale through pursed lips for a slow count of 6–7, imagining the heaviness leaving your body.

• Repeat 6–8 rounds.

• After the last round, pause in stillness and notice any shift.

Affirmations for Sadness - Speak slowly, with breath:

• “I allow myself to feel sadness without judgment.”

• “My feelings are valid, and they will pass.”

• “I am gentle with myself in this moment.”

• “I can hold sadness and still be steady.”

• “Each breath brings me a little more calm.”

Journaling Prompts

• What is the story my sadness is telling me right now?

• Where do I feel this sadness in my body? What does it need?

• If my sadness could speak, what would it ask for?

• Who or what helps me remember I’m not alone?

• What is one small act of care I can give myself today?

Reclaim calm with the free 5 Day Calm Reset online course:

https://bit.ly/5DayCalm

Mindfulness partners:

⁠⁠Adagio Teas⁠⁠

⁠⁠Yoga Design Lab

Meet Chaja van Boesschoten of Design IN Yoga.

Currently in Tanzania with her family, she offers classes online.

In sum, Chaja teaches Hatha/ Kundalini Yoga with a deep focus on pranayama and energetic exploration.

She has experienced living cross-culturally, having lived in the Netherlands, France, Italy, and Tanzania.

She has a strong interest in women's health.

Connect with Chaja:

Instagram: ⁠@designinyoga_⁠

Website: ⁠https://designin-yoga.kit.com/28c11e33d1/⁠

Mindfulness partners:

⁠Adagio Teas⁠

⁠Yoga Design Lab

Today’s practice

• Grounding breath (choose your exhale).

• One-minute gratitude check-in.

• Three affirmations.

• Gentle tapping on the collarbones.

• Close with one steady breath.

Affirmations

• I’m grateful for my mind, my body, and my soul.

• Gratitude is the foundation of my day.

• I am enough exactly as I am.

Who this serves

• Military, veterans, reservists, first responders, caregivers, and families.

• Free daily online classes via Veterans Yoga Project.

• I guide a 20-minute meditation every Wednesday 6:30 AM ET.

• Breathwork & Gentle Yoga Saturdays 9:00 AM ET.

Resources

• Free 5-Day Calm Reset: bit.ly/5daycalm

• Podcast: Yoga Saved Me (video on Spotify; audio on other platforms)

• Books: Wellness on the Weekly series; Mindful & Mobilized.

Work with me (45+)

• 1:1 support to build your steady, repeatable practice.

Your reflection

• Name one specific thing you’re grateful for right now. Say it out loud.

Reclaim Calm - 5 Day Calm Reset

Mindfulness partners:

⁠Adagio Teas⁠

⁠Yoga Design Lab

Sixty minutes is all you need, and you deserve that and even more. Breathe, move, be grateful, and rest with this Yoga practice.

Reclaim calm with the free 5-Day Calm Reset.

Mindfulness partners:

Adagio Teas

Yoga Design Lab

#reclaimcalm

Use this meditation to recharge your energy in calmness.

Reclaim your calm with the free 5-Day Calm Reset.

Mindfulness partners:

⁠Adagio Teas⁠

⁠Yoga Design Lab

#reclaimcalm

You know Stefanie Heider as a guest on a Talk Tuesday episode and for her Water Yoga offering for us. She's fantastic, and of course, I said YES when she asked me to participate in her You Can Become Summit.

It's free and runs from August 4 to 7. Register here:

https://stefanieheiderycb.de/summit

Reclaim your calm with the free 5-Day Calm Reset: https://bit.ly/5DayReset

Mindfulness partners:

⁠Adagio Teas⁠

⁠Yoga Design Lab

#reclaimcalm #freesummit