Chapter 02

OUR BODY

You can download the audio files for this chapter, listen to them, or stream them on major digital platforms.

EXERCISE 01 – Square breathing

A simple, steady breathing pattern to calm your nervous system and support deep relaxation. In this guided practice, we move through equal counts of inhale, hold, exhale and pause to help you settle – ideal before sleep or whenever you need to slow down.

EXERCISE 02 – 4-7-8 breathing

A technique for easing tension and quieting the mind. This breathing exercise guides you through a structured rhythm of inhale, hold and extended exhale to promote relaxation and emotional balance.

EXERCISE 03 – Hollow body breathing

A grounding visualisation practice to deepen body awareness and presence. You’ll be guided to imagine the breath moving through different parts of your body, helping you reconnect from head to feet and feel more embodied.

EXERCISE 04 – Anal breathing

A focused grounding practice that deepens the breath and increases awareness of the pelvic space. This guided session combines breath and gentle contraction to support stability, embodiment and sexual vitality.

EXERCISE 05 – Lion’s breath

An energising release for tension in the chest, throat and face. This guided practice uses breath, sound and facial expression to clear stress and awaken your energy.

EXERCISE 06 – Fire breath

A powerful, rhythmic breathing technique to activate energy and sharpen focus. In this session, you’ll practise rapid nasal breathing driven by the core to stimulate vitality and internal heat.

EXERCISE 08 – Body scan

A guided awareness practice to reconnect with your physical sensations. In this episode, you’ll slowly move your attention from head to feet, noticing subtle feelings and deepening your sense of embodiment and presence.

EXERCISE 12 – Breathing from the back of my throat

A calming breath practice that keeps the airway open and steady. This practice guides you in widening the throat throughout the breath cycle to ease emotional tension and grounding.

EXERCISE 13 – Exhaling with sound

A vocalised breath practice to deepen embodiment and emotional release. You’ll explore humming and gentle sound on the exhale, noticing vibration and resonance throughout your body.

EXERCISE 15 – Touching an object

A sensory awareness exercise to heighten your sense of touch. Through slow, intentional contact with an object, you’ll deepen presence and reconnect with subtle physical sensations.

EXERCISE 16 – Touching myself

A mindful self-touch practice to increase body awareness and sensitivity. You’ll explore slow, intentional contact, noticing the difference between touching and being touched, and discovering new layers of sensation.

EXERCISE 17 – Holding different parts of my body

A grounding practice that strengthens your sense of physical boundaries. By applying gentle pressure to different parts of your body, you’ll cultivate containment, safety and embodied presence.