Find a quiet spot. Sit or lie down comfortably. Loosen anything tight (belt, bra strap, necklace). If it feels okay, close your eyes or soften your gaze. Place one hand on your belly and one on your chest, if you feel comfortable to do that.
1) Arrive (3 breaths)
Inhale through your nose… gentle, easy.
Exhale through your mouth with a soft sigh.
Repeat twice more. Let your shoulders drop. Unclench your jaw. Let the tongue rest
2) Grounding (45s)
Notice three sounds around you (near or far).
Notice two points of contact (e.g., heels, hips).
Notice one place in your body that already feels okay, even 1%, rest your attention there
3) Physiological Sigh x3 (1 min)
Each round: small inhale through the nose, then a second tiny top-up inhale, then a long exhale through the mouth.
Do 3 rounds. On each exhale, imagine excess effort leaving the body.
4) Main Practice: 4–6 Breathing (3–4 min)
Breathe in through your nose for a gentle count of 4
Breathe out through nose or mouth for a count of 6
No forcing. Smooth, quiet air. If 4–6 is too much, use 3–5
• As you inhale, feel the belly rise under your hand
• As you exhale, feel the belly fall and the ribs soften.
If the mind wanders, come back to the longer exhale.
Tip: Think “In: soften… Out: release.”
5) Simple Body Release (1–2 min)
On your next exhale, let the forehead smooth.
Next exhale, let the eyes settle heavy in their sockets.
Next, soften the jaw, let the teeth un-clench.
Next, drop the shoulders away from ears.
Next, loosen chest and belly, let the breath do the work.
Finally, relax hips, legs, and feet into the surface beneath you.
6) Sanctuary Moment (45–60s)
Picture a real place where you feel at ease (kitchen table, a park bench, the sea).
No performance, no pressure.
Notice one detail you can see, one you can hear, one you can feel on your skin.
Breathe that feeling in for 4, breathe out for 6.
Close (30–45s)
Let go of counting. Notice what’s changed, subtle is still change.
Take one steady breath in… and a long, gentle breath out.
Wiggle fingers and toes. Open your eyes when you’re ready.
Remember this: “I can return to this feeling in three breaths…anytime.”