When adopting new practices, make a promise that feels so small it’s manageable, ensuring consistency and building a solid foundation for the habit.
Commit to taking five deep belly breaths every morning before getting out of bed, laying down with a hand on your belly, to teach your body signals of calm and safety.
Utilize breathwork in moments of activation, such as agitation or elevated heart rate, to internally regulate yourself, stay grounded, and retain choice in your reactions.
Explore various breathwork practices to find one that resonates with you, works effectively, and you are most likely to consistently utilize throughout your day as a foundational tool.
Before starting breathwork, find a safe and settled position, close your eyes (if comfortable), and place a hand on your chest or thighs to ground yourself and turn your attention inward.
Place one hand on your chest and one on your belly to observe whether your breath is shallow in your chest or deep in your belly, providing self-knowledge about your body’s current state.
Inhale for a chosen duration (e.g., 3-4 seconds), then exhale for double that duration (e.g., 6-8 seconds), focusing on elongating and sighing all the air out to naturally calm your energy and release tension.
After practicing breathwork, take a moment to drop in with your body and notice any shifts in tension or release, such as shoulders dropping or jaw releasing, to become aware of the practice’s effects.