Your nervous system
has a few gears.

Extended exhale

for “Panic rising” · Wired & anxious

A slow breath out is the fastest off-switch your body has.

Physiological sigh

for “Anxious, can't sit still” · Wired & anxious

That double breath in and long sigh out is something your body already does on its own.

Slow nasal breath

for “Can't catch my breath” · Wired & anxious

A slow breath out is the fastest off-switch your body has.

Extended exhale (gentle)

for “Chest is tight” · Wired & anxious

A slow breath out is the fastest off-switch your body has.

Box breath

for “Big thing coming up” · Wired & anxious

The even rhythm gives your racing mind one simple thing to hold.

Alternate nostril

for “Overthinking everything” · Busy mind

Slowing the breath right down brings the two sides of you back into balance.

Light energizing breath

for “Foggy, can't think straight” · Busy mind

Quick breaths wake the body up, like a few jumping jacks for your insides.

Sigh it out

for “Angry right now” · Angry & agitated

That double breath in and long sigh out is something your body already does on its own.

Cooling breath

for “Irritable, everything's annoying” · Angry & agitated

Breathing in over a cool tongue takes the heat out, literally.

Soft jaw, long exhale

for “Tight jaw” · Held in the body

You cannot relax a muscle you cannot feel, so we squeeze it first.

Belly breath

for “Shallow breath” · Held in the body

When you are stressed you breathe up in your chest. This drops it back down low.

Breath awareness

for “Holding my breath without noticing” · Held in the body

When you are stressed you breathe up in your chest. This drops it back down low.

4-7-8

for “Can't fall asleep” · Sleep & wind-down

The long hold and longer breath out walk your body down into sleep.

Bellows breath

for “Sluggish in the morning” · Low energy & foggy

Quick breaths wake the body up, like a few jumping jacks for your insides.

Skull-shining breath

for “Afternoon slump” · Low energy & foggy

Quick breaths wake the body up, like a few jumping jacks for your insides.

Bhramari (humming)

for “Heart is racing” · Wired & anxious

The buzz you just felt is calming a big nerve that runs right through your throat.

Hum + hand on heart

for “Heartbroken” · Emotional / parts

The buzz you just felt is calming a big nerve that runs right through your throat.

Hand on heart

for “Emotionally shut down” · Shut down & flat

A warm, steady hand calms you the same way it would calm someone you love.

Shake, then breathe

for “Frustrated and stuck” · Angry & agitated

Animals shake off stress on the spot. You are built to do the same.

Tiny movements + breath

for “Frozen, can't move” · Shut down & flat

Animals shake off stress on the spot. You are built to do the same.

Squeeze and release

for “Holding tension everywhere” · Held in the body

You cannot relax a muscle you cannot feel, so we squeeze it first.

Shoulder drop

for “Clenched shoulders” · Held in the body

You cannot relax a muscle you cannot feel, so we squeeze it first.

Orienting

for “Spiraling about my health” · Wired & anxious

Looking slowly around the room tells your body the danger is not here now.

Gentle lift, then settle

for “Flat, nothing feels like anything” · Shut down & flat

A small lift first, then a slow settle, so the body comes back online without a jolt.

Long exhale + acknowledge

for “An angry part wants to take over” · Emotional / parts

The hard feeling is a part of you trying to help, even when it does not feel like it.

Both sides, no rush

for “Torn between two pulls” · Emotional / parts

Slowing the breath right down brings the two sides of you back into balance.

Drop the criticism one notch

for “Harsh on myself” · Emotional / parts

The hard feeling is a part of you trying to help, even when it does not feel like it.

Open breath for the wave

for “A grief wave is here” · Emotional / parts

The hard feeling is a part of you trying to help, even when it does not feel like it.

Titration breath

for “Overwhelmed, too much at once” · Emotional / parts

Too much at once floods you, so we take it one small piece at a time.