Discover the Perfect Breath for Mindfulness and Resilience with this Microdose Meditation

The Whole Again Podcast: Mindfulness and Resilience through Kinstugi Wisdom airs every Monday, Wednesday and Friday with Pause Breathe Reflect Microdose Meditations, Growth Mindset and Mindfulness Tips, to help us transform our scars into healing and resilience.

And between May and October, I'm sharing a new series I'm calling: A Perfectly Imperfect Union. It's about connecting with every day folks as they reflect on America at 250. Conversations will air every Tuesday, Thursday and Saturday.

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How many breaths do you think you take in a day?

The answer is around 20,000, and most of us never think about a single one of them.

In this week's microdose meditation, Michael O'Brien walks you through what he calls the perfect breath, a simple five-count inhale and five-count exhale practice he shares with companies around the world through his Pause, Breathe, Reflect method.

It takes just a few minutes, but it's a powerful way to ground yourself and set the tone for your week.

You can now download my Pause Breathe Reflect App with Microdose EQ for FREE in Apple’s App Store or Google Play. Discover how spend less time on your phone and more time on things that bring you joy. Also, find the support you need to navigate today’s uncertainty with more calm and grace.

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With Whole Again: Mindfulness and Resilience through Kintsugi Wisdom, listeners explore mindfulness and resilience through personal stories of trauma, scars, and injury while learning to overcome, imposter syndrome, self-doubt, and perfectionism with self-compassion, self-love, and self-worth. Through insightful discussions on building resilience, fitness, and stress management, as well as mindfulness practices and digital wellness, the show offers practical tools such as breathwork, micro-dose meditation, grounding techniques, visualization, and daily affirmations for anxiety relief and stress reduction. Inspired by the art of kintsugi, the podcast embodies healing as a transformative process, encouraging a shift in perspective from worry and overwhelm to gratitude and personal growth. By exploring the mind-body connection, micro-dosing strategies for emotional well-being, and

Hey there. It's Michael. Welcome to Whole Again. On Mondays, I love sharing a microdose meditation with you so you can set your intentions and start the week off on the right foot. When I go out to companies and share our pause, breathe, reflect method with them, I often ask two questions. One is, how many breaths do we take each day?

And does anyone know what the length of the perfect breath is? The answer to the first question is around 20,000 breaths per day, and this practice is all about the perfect breath. And I hope you like it and share it with someone you know. You can actually find it on my Pause, Breathe, Reflect app, which is completely free and available in Apple's App Store and in Google Play

Let's begin by settling in to a comfortable position. You may wish to close your eyes if you feel comfortable And we'll begin with a few grounding inhales and releasing exhales Allow yourself to come into this moment

And if you like, you can place your hands on your heart or have them in an open position as we take the perfect breath, which is an inhale to the count of five and a exhale to the count of five, and I'll guide you through it

Breathing in, two, three, four, five. Breathing out, two, three, four, five. Breathing in, two, three, four, five. Breathing out, two, three, four, five. Breathing in, two, three, four, five. And breathing out, two, three, four, five

All right. Nice job. You just completed the perfect breath

And when you're ready, you can flutter your eyes open and wiggle your fingers and toes. And remember that you've got this, and here I've got you. If you liked this microdose meditation, I hope you'll share it with a friend. You can find this one, as well as over 700 microdose meditations and a really cool feature to help improve your digital health on my app, and the name of it is called Pause, Breathe, Reflect.

It's free to download in Apple's App Store and on Google Play. And I hope you'll check out my new series I'm doing. I release conversations every Tuesday, Thursday, and Saturday. The new series is called A Perfectly Imperfect Union. I'm talking to 102 everyday Americans about their reflections of America as she turns 250.

So I hope you'll join us