![Calm English [STILL] - 02: The Only Word That Matters](https://image.listen.style/img/HLyUtSNpyrpZlLQ-j29_XvJ3mdoHLqJbz6nJjEVEqQg/resize:fill:1200:1200/aHR0cHM6Ly9hc3NldHMucGlwcGEuaW8vc2hvd3MvNjhiZmZjNGNmNWM1YWZlNWMyNTdiZDIyLzUzMWMyNjY1LTI0YzgtNDY1MC1hNGQ1LWZlZDAxZDA5MzNmYS5wbmc.avif)
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To your English Toolbox, this is Calm Still. I amPeter.
Last time, we traveled through your body and gaveeach part its English name.
If you were there, welcome back. If this is yourfirst time,
you're in exactly the right place.
Before we begin, the same small request as always.Please do not listen to this episode while
driving.
Find a quiet moment, a closed door, headphones, ifyou have them.
Now, a question. How many words do you know forbreathe?
Most people say one, breathe. That is the onlyword they have.
Today, you are going to have 12. Each one is goingto change how your body feels.
You can sit for this one or lie down. Both work.
If you sit, let your back be tall but soft. Restyour hands anywhere they want to be
and close your eyes. One thing before we start.
If at any moment you feel dizzy, simply breathenormally.
That is not a mistake. That is your body talkingto you.
03:05
Listen to it. Always.
Here is your first word. Breathe in through yournose.
Slowly. That movement has a name.
Inhale. Inhale.
Now breathe out. Even more slowly.
That is the second word. Exhale.
Inhale. Exhale.
Inhale again. But this time, feel your chest andyour belly grow.
They expand. Expand.
To become bigger. To open.
To take up space. You are allowed to take upspace.
And when you breathe out, you release. Release.
To let go of what you were holding.
The air. The tension.
The day. Release it all with the exhale.
Now, something subtle. Breathe in.
And before you breathe out, notice it. That tinymoment of stillness between the two.
That is a pause. It was always there.
You just never visited it before.
06:00
Pause can be short. Or you can make it longer.
Breathe in. And hold.
Keep the air inside. Gently.
No force. Now release.
Hold. To keep something with you, on purpose.
Two more words about how you breathe. The first isdepth.
To breathe with depth means to breathe deep andlow.
Not shallow. Not fast.
Not up in the shoulders, where the breath hasroom.
The second is capacity.
Your capacity is the full amount your lungs canhold.
Most of the day, you use a small part of it.
Right now, you are using all of it. Your fullcapacity.
Now listen to your breathing for a moment.
In. And out.
In. And out.
It has a pattern. A music.
That is your rhythm. Your rhythm.
Not mine. Not anyone else's.
Your own pace.
The next word is beautiful. And difficult.
Surrender. Surrender means stop controlling.
09:02
Let it happen. Try it with one exhale.
Breathe in. And now, surrender to the exhale.
Don't push the air out. Just let it leave.
Two final words. Soft ones.
Drift. To drift is to move slowly.
Without direction.
Like a small boat on calm water.
Let your attention drift with the breath.
And settle. To settle is to slowly come to rest.
Like dust in a quiet room.
Feel your body settle. A little more with everycycle.
That is all twelve. And you did not study a singleone.
You breathed them. Now I want to give you
something to take with you. A technique.
It is called four, seven, eight.
It is very old. And very simple.
You inhale through your nose. For four seconds.
You hold. For seven.
And you exhale through your mouth. Slowly.
For eight. Hold.
Surrender. Exhale.
Release. That is the whole technique.
People use it to calm the body before sleep.
12:01
Before an exam. Before a difficult conversation inEnglish.
We will do four cycles together. If seven secondsfeels too long.
Hold for less. Your rhythm.
Your capacity. Let's begin.
First, exhale everything you have. Inhale throughthe nose.
Hold gently. And exhale through the mouth.
Slowly. All the way.
That was one cycle. Three more.
Hold. Exhale.
Surrender. You are doing beautifully.
Again. Inhale.
Expand. Hold.
Keep it gently. Exhale.
Release the day. Last one.
Inhale with depth. Hold.
And exhale. Let everything settle.
Breathe normally. And just notice.
15:08
How does your body feel compared to ten minutesago?
You don't need to answer. You already know.
The twelve words. Listen one last time.
And feel each one. Inhale.
Exhale. Expand.
Release. Capacity.
Rhythm. Surrender.
Drift. Settle.
You arrived with one word for breathing. You leavewith twelve.
And a technique that will be with you for the restof your life.
Come back to this episode whenever you need it.
It will work every time. This was Calm English.
Still, I am Peter. And now, you know.
Breathing was never just one word. It was a wholelanguage.
And it lives inside you.
Thank you for breathing with me today.
Goodbye, friends.
![Calm English [STILL] - Every Part of You](https://image.listen.style/img/yUBEOsDF14xM34SiR8V5LOinsNqpOmBIdZRk8eILOqw/resize:fill:80:80/aHR0cHM6Ly9hc3NldHMucGlwcGEuaW8vc2hvd3MvNjhiZmZjNGNmNWM1YWZlNWMyNTdiZDIyLzA1MWVmNzljLWU1MDItNGU5YS1iZjIzLWJlNTA1ZmRjMzIxNS5wbmc.avif)
![Calm English [STILL] - Where Are You Right Now?](https://image.listen.style/img/mXRvkoujf8urIImsg7t82OwfehP9B5EloY9tApA8McU/resize:fill:80:80/aHR0cHM6Ly9hc3NldHMucGlwcGEuaW8vc2hvd3MvNjhiZmZjNGNmNWM1YWZlNWMyNTdiZDIyLzE3ODQwMTY4NzYyNjYtZGQ1MGQ4NjMtYzNjZC00MTUyLTg5MGMtZTljYzY3NGRjZGI1LmpwZWc.avif)
