4-2-4 Breathing and Mindfulness

This podcast episode, titled "Mindful Minutes," guides listeners through a 4-2-4 breathing exercise designed to promote calm and clarity. The speaker explains that breath control can directly influence the nervous system, unlike other automatic bodily functions. The meditation begins with a body scan to relax various muscle groups, followed by an observation of natural breathing. The core practice involves inhaling for four counts, holding for two, and exhaling for four, with instructions to maintain focus on the breath's sensation. The session concludes by encouraging listeners to return to their natural breath rhythm, observe the pauses between inhales and exhales, and gently re-engage with their surroundings, aiming to carry a feeling of calm into their day.