Day Four: Ground and Restore

7min Grounding Meditation

with Charlie Abra

Breath,

supports the nervous system...

The breath regulates the nervous system by sending signals of safety to the brain and body.

Slow, intentional breathing, especially a longer exhale, activates the parasympathetic nervous system, helping lower stress, calm the mind, and bring the body out of fight-or-flight and into rest and recovery.

Here are some tips if you are

new to breath-work:

Start slow and gentle:

Breath-work doesn’t need to be intense to be effective. Begin with slow, natural breathing and focus on lengthening the exhale. If it feels comfortable, you’re doing it right.

Keep it short and consistent:

Just 5–10 minutes a day is enough to start regulating your nervous system. It’s better to practise a little, often, than to push for long sessions.

Listen to your body:

If you feel dizzy, tense, or uncomfortable, pause and return to normal breathing. Breath-work is about safety and awareness, not forcing or controlling the breath.

Want more support?

Join the Phoenix Rising Membership

Ready to feel calmer, stronger, and a little more you again — without adding more noise to your life?

Phoenix Rising is a beautiful, distraction-free online space where you can move, breathe, and reset in a way that actually feels good. It’s your go-to place for more energy, better sleep, clearer focus, and a nervous system that finally gets a break.

Inside, you’ll find yoga, breath-work, meditation, strength, and a genuinely supportive community — all designed to help you build a life that feels healthier, steadier, and way more joyful than just surviving the week.

No pressure. No perfection.
Just you, your mat (or lounge room floor), and practices that help you feel calm, grounded, and connected again.

Less stress. More ease.
Welcome to Phoenix Rising 🔥✨

help me find my inner chill

1:1 Coaching

1:1 coaching offers personalised support you simply can’t get in group spaces. You’ll receive 3 x 1-hour online sessions, focused entirely on you — your body, your nervous system, your life, and what you’re moving through right now.

Together, we’ll slow things down, identify what’s throwing you out of balance, and create tailored practices that support regulation, clarity, and resilience. This might include movement, breathwork, nervous system support, or simple daily rituals designed specifically for you.

The benefit of 1:1 coaching is depth.
You’re not following a generic program — you’re receiving guidance that adapts to you as you change, helping you feel steadier, more connected, and confident in how you care for yourself moving forward.

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Hey, I'm Charlie

I'm here to guide you, share with you and hopefully enjoy a laugh along the way.

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