Purpose:
• Lower cortisol
• Activate the parasympathetic (“healing”) nervous system
• Improve blood flow and oxygenation to the thyroid
• Calm the mind and restore natural energy
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Step-by-Step Guide
- Find a Comfortable Position
• Sit or lie down comfortably.
• Keep your spine tall but relaxed (imagine lifting gently through the crown of your head).
• Rest your hands gently on your belly or chest.
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- Prepare Your Breath
• Close your eyes if you feel safe.
• Take a slow, gentle inhale through your nose, counting to 4.
• Feel your belly expand as the air fills your lungs.
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- Hold the Breath Softly
• Hold the breath for a comfortable count of 4.
• This pause gives your body time to absorb oxygen and deepen relaxation.
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- Exhale Smoothly
• Exhale slowly through your mouth for a count of 6–8.
• Imagine stress, tension, and toxins leaving your body with the breath.
• Feel your shoulders drop and your neck soften.
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- Repeat the Cycle
• Inhale for 4 counts → Hold for 4 counts → Exhale for 6–8 counts.
• Repeat gently for 5 minutes.
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Optional Visualization (Enhances the Healing)
As you breathe, imagine a soft golden light around your throat area (where the thyroid is located).
With every inhale, see the light becoming brighter, cleansing and energizing your thyroid.
With every exhale, imagine releasing stress, fear, and anything that no longer serves your healing.
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Summary of the Ritual
Step Action Count
1 Inhale through the nose 4 seconds
2 Hold the breath 4 seconds
3 Exhale through the mouth 6–8 seconds
4 Repeat For 5 minutes
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When to Practice
• Before Pilates: to center your mind and body.
• After Pilates: to enhance recovery and calming.
• Before sleep: to lower cortisol and improve sleep quality.
• Anytime during the day when you feel tension rising.
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Final Thought
“Healing begins the moment you turn your breath into a conscious, loving practice.”
Your thyroid listens to the energy you create inside your body.
Through calm, deep breathing, you teach it — and your whole endocrine system — to return to balance, strength, and peace