About this episode

Julia Cartwright guides listeners through a calming breathing exercise to help alleviate stress on a Monday morning.

Hey there, I'm Julia Cartwright, and I'm so glad you're here with me today. You know, it's early Monday morning on the twentieth of July, and I have a hunch that your nervous system might be sending out some SOS signals. Maybe you woke up thinking about that presentation, or the inbox waiting for you, or just the general hum of everything that needs doing. So before you dive into your day, let's pause together, shall we? Just for the next few minutes, this space is yours. Let's start by finding a comfortable seat, whether that's on a cushion, a chair, or even propped up in bed. Feet flat if you can. Now, I want you to notice something I call the three anchors. Feel your seat supporting you, your feet meeting the ground, your back finding stability. You're being held right now, literally and figuratively. Just notice that for a moment. Here's where we're going to work some real magic. We're going to try what I call the five count exhale. It's simple, but it's the mindfulness equivalent of telling your nervous system, hey, we're safe now. Take a breath in through your nose for a count of four, nice and easy, like you're smelling fresh bread cooling on a windowsill. Then exhale…

More episodes of Daily Mindfulness: 5-Minute Meditations for Stress Relief

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• Sunday Stress Relief: The Anchor and Release Breathing Technique · July 5, 2026 · 3 min
• Anchor and Release: Your Friday Stress Escape in Minutes · July 3, 2026 · 2 min

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