Tired during your recovery? Before you reach for that extra cup of coffee, try this instead.

This short guided meditation shares a powerful breathwork pattern designed to re-energize your body—especially when you're recovering from injury, illness, or trauma. It's a gentle way to boost vitality while honoring your body's needs.

• Learn the 4-2 breath technique to spark energy fast.
• Visualize your breath as a source of vitality and calm.
• Discover a quick daily practice to reduce fatigue and feel more alive.

Take a deep breathe and experience a 5-minute energy reset you can use anytime, anywhere during your healing journey.

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With Whole Again: A Fresh Approach to Healing, Growth & Resilience after Physical Trauma through Kintsugi Mindfulness, listeners explore resilience through personal stories of trauma, scars, and injury while learning to overcome PTSD, imposter syndrome, self-doubt, and perfectionism with self-compassion, self-love, and self-worth. Through insightful discussions on building resilience, resilience building, resilience and fitness, fitness and resilience, stress management, mindfulness practices, and digital wellness, the show offers practical tools like breathwork, micro-dose meditation, grounding techniques, visualization, and daily affirmations for anxiety relief and stress relief. Inspired by the art of kintsugi, the podcast embraces healing as a process of transformation, encouraging a shift in perspective from worry and being overwhelmed to gratitude and personal growth. By exploring the mind-body connection, micro-dosing strategies for emotional well-being, and holistic approaches to self-care, this podcast empowers listeners to cultivate emotional resilience and live with greater balance and intention.

 Hey there, it's Michael. Welcome to Whole again. A show about helping survivors a physical injury and trauma, reclaim their strength and resilience. Through the wisdom of Kazuki

today, I have a microdose meditation for you to help you amp up your energy. All this week our focus is on the letter E of my Grace framework. E represents energy and near the end of this practice, I'll guide you through. A breath work pattern that can help increase your energy. However, if you're pregnant or have vertigo or hypertension, you may wish to make the practice your practice and simply breathe normally.

And stay with a mantra that I'll share with you. If you're ready, let's settle in to a comfortable posture. You can close your eyes if you like. Of course, you can always leave them open or have a soft gaze looking down at the tip of your nose, and we'll drop in. And we will begin with a healthy breath in breathing up fully through your nose if you can, and release the breath out, giving yourself permission to fully arrive into the moment.

And as you settle into the natural rhythm of the breath, as you breathe in, visualize that you're breathing in energy and vitality, and as you breathe out, you're releasing any tiredness and fatigue. Breathing in energy and vitality and breathing out tiredness and fatigue

as we recover. It's natural to feel tired. The body needs its rest, but there are some moments where we need more energy,

so I'll guide you through this breath work pattern to help you increase your energy. We will breathe in for a count of four and breathe out forcefully with a count of two. Let's try it. We'll do it three times. Breathing in. 1, 2, 3, 4. Breathing out, one, two, breathing in. 1, 2, 3, 4. Breathing out, one, two. Now, breathing in.

1, 2, 3, 4. And forcefully breathing out one, two. Nice job.

You can go back to your normal rhythm of the breath

and when you feel ready, you can open your eyes and wiggle your fingers and toes. And perhaps give your body a little stretch, that four, two breath work pattern you can find on my app. Pause, breathe, reflect. It's a great practice to do when you need to amp up your energy because that's how together we'll put a beautiful ripple into the world.

And if you would like to discover additional micro doses of mindfulness and wisdom, you can download my Pause, breathe, reflect app, and join us here every Monday, Wednesday and Friday. It's seven 11 Eastern. Again, thanks for being here. I appreciate you.