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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⁠⁠Promeed ⁠⁠⁠- Silk for you bed and head

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