Épisodes

  • Midday Reset: A Relaxing Breath Practice for Your Busy Life

    Midday Reset: A Relaxing Breath Practice for Your Busy Life
    Jan 14 2026
    Welcome back, friend. I'm Julia Cartwright, and I'm so glad you're here with me today. Whether you're squeezing in a few minutes between meetings, or you've carved out a pocket of quiet time this midday Wednesday, I see you. I know that restless energy can creep in around this time of day, that subtle tension that whispers you're not quite caught up, not quite settled. Today, we're going to address that with something beautifully simple: your breath.

    Before we begin, find yourself a comfortable seat. You don't need to sit like a zen master on a mountaintop. Your couch works. Your office chair works. What matters is that you're here, willing to pause.

    Let's start by just noticing what's already happening. Close your eyes gently if that feels right for you. Notice the natural rhythm of your breath right now. You're not changing anything yet, just observing. Breathing in through your nose, breathing out through your mouth. There's no performance here, no perfect way to do this.

    Now, I want to introduce you to what I call the Anchor and Release breathing practice. Here's how it works, and I promise it's going to feel like a release valve for that midday pressure.

    Breathe in slowly through your nose for a count of four. As you inhale, imagine you're drawing in calm, cool air like you're breathing in the scent of fresh mint. Feel your belly expand, your shoulders relax.

    Hold that breath for a count of four. This pause is your anchor. In this moment, you're pausing the rush. You're stopping the hamster wheel.

    Now, exhale slowly through your mouth for a count of six. This is the release. Make it longer than the inhale. Imagine you're releasing every bit of that midday tension with a gentle sigh, like steam rising from a warm cup of tea.

    Rest for a count of two, then begin again.

    We're going to do this together for the next few minutes. Inhale for four, hold for four, exhale for six, rest for two. Let's begin.

    After you're done with our practice, take this technique with you. When you're in that next meeting, or stuck in traffic, or scrolling mindlessly through your phone, pause. Give yourself one round of this breathing. Just one. That's enough to reset your nervous system and remind yourself that calm is always just a breath away.

    Thank you so much for joining me today on Mindful Moments: Daily Breathing Exercises for Relaxation. Your practice matters. Please subscribe so we can meet here again tomorrow, because you deserve this moment every single day. I'm Julia Cartwright, and I'll see you soon.

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    This content was created in partnership and with the help of Artificial Intelligence AI
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    3 min
  • Anchor Breath: A Soothing Moment of Calm in Your Busy Day

    Anchor Breath: A Soothing Moment of Calm in Your Busy Day
    Jan 12 2026
    Hello, and welcome back to Mindful Moments. I'm Julia Cartwright, and I'm so glad you're here with me today. Whether you're squeezing this practice in during a busy Sunday morning, between meetings, or just needing a moment of calm in your day, you've made the right choice by showing up for yourself. Let's take a few minutes together to slow down and find some peace.

    Go ahead and get comfortable wherever you are right now. Maybe you're sitting, maybe you're lying down. There's no perfect position here, just whatever feels good for your body. Let your shoulders drop away from your ears and allow your eyes to gently close if that feels right to you.

    Now, let's begin by noticing your natural breath. You don't need to change anything yet, just observe. Notice the cool air as it enters your nose, and feel the warmth as it leaves. There's no effort required, just awareness. Can you feel that gentle rhythm your body already knows so well?

    Here's our practice for today, and I call it the Anchor Breath. Think of your breath like an anchor that holds your nervous system steady when everything else feels a little chaotic or rushed.

    Breathe in slowly through your nose for a count of four. Feel your belly expand like you're filling a balloon with calm. One, two, three, four. Hold that breath gently for a count of four. Notice the pause, the stillness. One, two, three, four. Now exhale slowly through your mouth for a count of six. This longer exhale is key, friends, because it signals your nervous system that you're safe. That you can relax. One, two, three, four, five, six.

    Let's do this together. Inhale, two, three, four. Hold, two, three, four. Exhale, two, three, four, five, six. Beautiful.

    Again. Inhale through the nose, two, three, four. Feel that anchor dropping down into your body. Hold, two, three, four. Exhale, two, three, four, five, six. Notice how your shoulders feel. How your jaw feels.

    One more time. Inhale, two, three, four. Hold, two, three, four. Exhale, two, three, four, five, six. Wonderful.

    Now let your breath return to its natural rhythm, and just sit with this feeling for a moment. This calm you've created isn't going anywhere. It's yours to carry with you.

    As you move through the rest of your day, whenever you feel that familiar rush creeping in, remember your anchor breath. Even one cycle can recenter you.

    Thank you so much for joining me on Mindful Moments: Daily Breathing Exercises for Relaxation. I hope this practice brought you some genuine ease. Please do subscribe so you never miss our daily moments together. Until tomorrow, be gentle with yourself.

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    3 min
  • Relax and Recharge: A Peaceful Ocean Breath Exercise for Busy Minds

    Relax and Recharge: A Peaceful Ocean Breath Exercise for Busy Minds
    Jan 11 2026
    Welcome to Mindful Moments. I'm Julia Cartwright, and I'm so glad you're here. You know, it's Saturday morning, and I'm guessing some of you are already running through your mental to-do list before you've even finished your coffee. Others might be feeling that low hum of tension that settles in after a busy week. Whatever brought you here today, I want you to know that taking ten minutes for yourself right now? That's already a win.

    Let's start by finding a comfortable seat, somewhere you won't be disturbed. Your couch, a chair, even the floor works beautifully. Uncross your legs if they're crossed, let your shoulders drop away from your ears. There we go. Now, just notice what you notice. What do you hear around you? Feel the support beneath you. You're held, right here, right now.

    I want to introduce you to what I call the ocean breath technique. This is my favorite because it's portable, it's subtle, and honestly, it feels like a tiny vacation every single time.

    Here we go. Close your eyes if that feels comfortable, or soften your gaze down. Breathe in slowly through your nose for a count of four, feeling the air move like a gentle wave flowing in. Hold that breath for a count of four. Now exhale through your mouth with a soft, audible sigh, like the sound of a wave rolling back out to shore. Four counts. Pause for four counts. Again. In through the nose for four, hold for four, out through the mouth with that ocean sound for four, and hold for four. Beautiful.

    Keep going with this rhythm. The magic here is that audible exhale. It's not forceful, just natural. You're literally releasing the day with each breath. As thoughts pop up—and they will—just imagine them floating away on that outgoing wave. You're not fighting them. You're not judging them. They're just part of the tide.

    Continue this for a few more breaths at your own pace. In with the new, out with what no longer serves you.

    When you're ready, gently open your eyes if they were closed, and just sit with this calm for a moment.

    Here's how you carry this forward today: Pick one moment, maybe your commute or a coffee break, and steal just two minutes of ocean breathing. You'll be amazed at how this simple practice softens the rough edges.

    Thank you for joining me on Mindful Moments: Daily Breathing Exercises for Relaxation. Please subscribe so you never miss a practice. Until next time, breathe easy.

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    3 min
  • Anchor Breath: Your Portable Sanctuary for Calm Moments

    Anchor Breath: Your Portable Sanctuary for Calm Moments
    Jan 9 2026
    Hello, and welcome to Mindful Moments. I'm Julia Cartwright, and I'm so glad you're here. You know, Thursday mornings can feel like that moment right before a pot of water boils over, can't they? There's this electric restlessness, like your nervous system is already three tasks ahead of your body. If that's where you're landing today, you're not alone. And honestly, you've already done the hardest part by showing up here. So let's take a few minutes together and help your mind and body remember they can work in sync.

    Find yourself somewhere comfortable, seated or lying down, wherever feels good. Let your shoulders drop away from your ears. Notice what's supporting you right now. Feel that. As we begin, there's nothing to fix, nothing to achieve. This is just time for you.

    Now, let's start with what I call the Anchor Breath. Here's the beautiful part about this technique: it uses the rhythm of your natural breathing to become an anchor, like a boat settling into calm water. You're not forcing anything. You're just noticing.

    Breathe in through your nose for a count of four. Feel the cool air entering, filling your belly first, then your chest. One, two, three, four. Now hold that breath for a count of four. Just pause there. Notice the stillness. One, two, three, four. Now exhale through your mouth for a count of six. Longer on the way out. Feel the warmth leaving. One, two, three, four, five, six.

    Let's do that again. Inhale for four. Two, three, four. Hold for four. Two, three, four. Exhale for six. Two, three, four, five, six. Beautiful. Notice how your body feels already starting to settle.

    Continue this rhythm on your own now. Inhale for four, hold for four, exhale for six. There's something almost magical about the longer exhale. It signals your nervous system that you're safe, that the crisis has passed. Keep going. In, two, three, four. Hold, two, three, four. Out, two, three, four, five, six.

    Let your awareness rest in that space between each exhale and the next inhale. That tiny moment of peace. That's yours.

    As we close, keep this simple rhythm in your pocket today. When you're in that meeting, or the checkout line, or just before something feels overwhelming, come back to that four, four, six count. It's your portable sanctuary.

    Thank you so much for joining me on Mindful Moments: Daily Breathing Exercises for Relaxation. If this practice landed well with you, I'd love for you to subscribe so we can meet here again tomorrow. You've got this.

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    3 min
  • Breathe in, Breathe out: Grounding Exercises for Midweek Mornings

    Breathe in, Breathe out: Grounding Exercises for Midweek Mornings
    Jan 7 2026
    Welcome to Mindful Moments. I'm Julia Cartwright, and I'm so glad you're here. You know, midweek mornings like today can feel like you're trying to pour water into a cup that already has cracks in it. That restless, scattered energy—I see you. And that's exactly why we're breathing together right now.

    Let's start by finding a comfortable seat, somewhere that feels safe. You might be at your kitchen table, in your car before work, or tucked into a quiet corner. Wherever you are is exactly where you need to be. Go ahead and settle your shoulders down, away from your ears. Feel that? That little release. That's already the beginning.

    Now, I want you to take one deep breath in through your nose. Not forceful, just natural. Let it flow in like you're catching the scent of something you love—fresh coffee, ocean air, your own sense of calm. Hold it for just a moment. Feel your chest expand. Then exhale slowly through your mouth, like you're gently fogging a mirror. Let that tension go.

    Here's what we're going to do for the next few minutes. We're practicing what I call the River Breath. It's simple, but it's incredibly grounding. Breathe in through your nose for a count of four. One, two, three, four. Pause. Now exhale through your mouth for a count of six. One, two, three, four, five, six. The longer exhale signals your nervous system that you're safe. It's like telling your body, we're not running from anything right now.

    Let's do this together. Breathe in. Two, three, four. And out. Two, three, four, five, six. Again. In. Two, three, four. Out. Two, three, four, five, six. Notice how your body responds. Maybe your jaw softens. Maybe your hands rest heavier. Maybe your thoughts, which were racing like squirrels, start to slow down. That's not just nice. That's your physiology changing.

    One more round. In. Two, three, four. Out. Two, three, four, five, six. Beautiful.

    Here's something I want you to remember as you move through your day. Whenever you feel that scattered feeling creeping back, pause and do just three rounds of River Breath. That's it. Three breaths can shift everything. It's a small anchor to this calm you're feeling right now.

    Thank you so much for joining me for Mindful Moments: Daily Breathing Exercises for Relaxation. You've just invested in yourself, and that matters. If this resonated with you, please subscribe so you don't miss tomorrow's practice. I'll be here, breathing with you. Until then, keep it gentle.

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    3 min
  • Unwind with the River Breath: A Moment of Mindful Calm for Your Saturday Morning

    Unwind with the River Breath: A Moment of Mindful Calm for Your Saturday Morning
    Jan 4 2026
    Hey there, I'm Julia Cartwright, and I'm so glad you're here for Mindful Moments. You know, Saturday mornings in early January can feel a little heavy, can't they? There's this peculiar pressure that comes with the new year settling in—like we're supposed to have it all figured out by now. But here's what I know: the best thing you can do right now is pause. So let's do that together.

    Find yourself somewhere comfortable, whether that's your couch, your bed, or even a quiet corner at work. You don't need anything fancy. Just you and your breath. Let your shoulders drop away from your ears. Good. Now, before we dive in, I want you to know there's nowhere to get to in the next few minutes. This is just for you.

    Take a moment to notice where you're sitting. Feel the surface beneath you. It's holding you up. That's kind of nice, isn't it?

    Now, let's breathe together. I want you to breathe in slowly through your nose for a count of four. One, two, three, four. Hold it there for just a moment. Now exhale through your mouth like you're gently blowing out birthday candles. Four counts. Don't rush it. Feel your shoulders relax as the air leaves your body.

    Let's call this the River Breath, because we're going to let your thoughts flow past like leaves on water. Don't grab them. Don't judge them. Just notice them drifting by.

    Breathe in for four. Notice what comes up—maybe it's your to-do list, maybe it's worry, maybe it's absolutely nothing and that's perfect too. Hold it. Now breathe out for four, and let it all go downstream.

    Again. In for four. You're doing beautifully. Hold. Out for four. Let go.

    One more time. In for four. Feel your belly expand like a balloon filling with calm. Hold that expansion. Out for four. Soft. Easy. Like wind through wheat.

    And now just breathe naturally. Notice how your body feels different. A little softer maybe. A little more you.

    Here's what I want you to carry into your day: whenever you feel that pressure creeping back, pause and do this River Breath three times. That's it. Three rounds, and you've reset your nervous system. You don't need an hour to benefit from mindfulness. You need a moment.

    Thank you so much for spending this time with me on Mindful Moments: Daily Breathing Exercises for Relaxation. If this landed for you, please subscribe so you don't miss tomorrow's practice. You deserve these little pockets of peace every single day.

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    3 min
  • Breathe in Calm, Exhale Tension: 10-Minute Oceanic Reset for a Mindful New Year

    Breathe in Calm, Exhale Tension: 10-Minute Oceanic Reset for a Mindful New Year
    Jan 2 2026
    Welcome to Mindful Moments. I'm Julia Cartwright, and I'm so glad you're here. You know, it's early January, and if you're anything like most people I talk to, you're probably feeling that peculiar mix of hope and overwhelm that comes with a brand new year. Maybe you've got a to-do list that's longer than a grocery receipt, or perhaps you're just noticing how much tension you're carrying in your shoulders right now. Whatever brought you here today, I want you to know that taking ten minutes for yourself is not selfish. It's essential. So let's do this together.

    Find a comfortable seat somewhere quiet. You don't need anything fancy, just a place where you can sit for a few minutes without interruption. Go ahead and get settled now. Feel your sit bones grounding into your chair, your feet connecting with the floor. Notice how your body naturally wants to relax when you give it permission.

    Let's begin with three easy, natural breaths. Breathe in through your nose, and exhale slowly through your mouth. One more time. In through the nose, out through the mouth. And one more. Good.

    Now, here's the practice I want to share with you today. It's called the Ocean Breath, and honestly, it's my go-to when my nervous system needs reminding that everything is actually okay. Here's how it works. You're going to breathe in for a count of four, imagining that you're drawing in the calm of the ocean. Feel that salt air, that gentle coolness filling your lungs. Hold it for four counts, letting that sense of peace settle into every cell of your body. Then exhale for six counts, releasing any tension, any worry, any heaviness you've been carrying. Let it flow out like the tide moving back to sea. The longer exhale is the magic here, because it tells your nervous system that you're safe.

    Let's try this together. Breathing in for four. One, two, three, four. Holding for four. One, two, three, four. Now exhaling for six. One, two, three, four, five, six. Beautiful. Let's do that again. In for four. Two, three, four. Holding. Two, three, four. Exhaling. Two, three, four, five, six. And one more round. In for four. Two, three, four. Holding. Two, three, four. Out for six. Two, three, four, five, six.

    Now just let your breath return to its natural rhythm. Notice how your body feels different. That calm you just created, that's yours to access anytime today when stress creeps in. Even one Ocean Breath can reset everything.

    As you go about your day, come back to this practice. Maybe you use it in the car before work, or in the bathroom before a difficult conversation. Your breath is always waiting for you.

    Thank you so much for joining me on Mindful Moments. Daily Breathing Exercises for Relaxation. If this resonated with you, please subscribe so you never miss a practice. You deserve this peace. See you tomorrow.

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    3 min
  • Anchored Breaths for a New Year's Shift

    Anchored Breaths for a New Year's Shift
    Dec 31 2025
    Hello, and welcome to Mindful Moments. I'm Julia Cartwright, and I'm so glad you're here with me today. You know, New Year's Eve is this interesting pocket of time, isn't it? Whether you're reflecting on 2025 or gearing up for what's ahead, there's often this underlying restlessness. That sense that something's shifting. If you're feeling a little unsettled, scattered, or maybe even caught between what was and what's coming, you're not alone. That's actually exactly why we're here together right now.

    So let's settle in. Find yourself a comfortable seat, somewhere you won't be disturbed for the next few minutes. Your feet can be flat on the ground, or cross-legged, whatever feels supportive to you. No judgment, no perfect posture required. This is just you and your breath.

    Now gently close your eyes if that feels okay, or soften your gaze downward. Take one natural breath with me, and as you do, notice where you're holding tension. Maybe it's in your shoulders, your jaw, your chest. Just notice it without trying to fix it yet.

    Here's what we're going to do together. I want you to imagine your breath like a gentle tide, moving in and out. We're going to practice what I call the Anchor Breath. It's simple, but honestly, it's transformative.

    Breathe in slowly through your nose for a count of four. Feel the cool air, the expansion in your chest and belly. As you inhale, silently say the word anchored. One, two, three, four.

    Now hold that breath for a count of four. Don't strain, just pause. Feel that stillness for one, two, three, four.

    Now exhale slowly through your mouth for a count of four. Feel the warmth as the air leaves. As you release, silently say the word release. One, two, three, four.

    Pause for one more count. Feel the emptiness, the space. One, two, three, four.

    Let's do this together three more times at your own pace. In through your nose, anchored. Hold that. Out through your mouth, release. And pause. Feel the rhythm. You're not fighting your feelings today. You're creating a container for them. In, anchored. Out, release. One more time. In, anchored. Out, release.

    As we close, keep this rhythm with you. You don't need an hour of meditation. Even three conscious breaths before an important moment can reset your nervous system. The Anchor Breath is yours now, anytime you need it.

    Thank you so much for joining Mindful Moments: Daily Breathing Exercises for Relaxation. Please subscribe so you never miss a practice. You've got this, and I'm here for you tomorrow.

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    This content was created in partnership and with the help of Artificial Intelligence AI
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    3 min
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