In this short Yoga Saved Me practice, Adrianne guides listeners through a simple 4 to 6 breathing exercise. The practice uses a 4 second inhale and a 6 second exhale through gently pursed lips, as if breathing through a straw.

This is a quick reset for moments when you need to slow down, steady your breath, and return to the present moment.

Welcome
Brief breathwork explanation
Inhale for 4 seconds
Exhale for 6 seconds
Repeat for 3 rounds
Closing blessing

Inhale for 4 seconds
Exhale for 6 seconds
Repeat 3 times

Breath awareness
Simple self regulation
Slowing the exhale
Returning to steadiness
Short practice for real life moments

You do not need a long practice to shift your state.

Three rounds of breath can help you pause, reset, and feel more present.

Your One Shift Solution is to notice when survival is speaking, honor that response, and gently return to your breath, your body, and your right to live as your full self.

Subscribe to the Black Women in Europe Podcast, share this episode with someone who needs it, and join us as we keep choosing truth, rest, and healing.

And if you are ready for support in doing this work in your own life, reach out to work with Adrianne with ⁠⁠⁠Rooted for Care⁠⁠⁠.

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Mindfulness partners:

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⁠⁠Promeed ⁠⁠⁠- Silk for you bed and head

⁠⁠⁠Lardera Coffee