A breathing pacer to help your body slow down
A longer exhale can gently signal to your body that it's okay to settle. Follow the circle for a minute or two and let your breathing match its pace. There's no wrong way to do it.
Start gentle if longer breaths feel like work.
Why a longer exhale
When your out-breath is a little longer than your in-breath, your heart rate tends to slow slightly, which can help your body settle. It won't fix everything, and it doesn't need to. It's simply a small signal you can send your body almost anywhere, like at your desk, before a meeting, or whenever you notice yourself getting wound up.
If you feel lightheaded, let your breathing return to normal for a bit. You can always pause or stop.
Afterward, check in
Before you move on, notice how you feel. Did your shoulders drop? Did your breathing change? Did you feel even a little more settled?
You're gathering information, not judging yourself. Even a small shift is worth noticing.
If you'd like more support, let's talk.
A breathing practice can help in the moment. Sometimes it also helps to have someone to work through the bigger patterns with. A free 15-minute consult is a low-pressure way to talk about what's been going on and see if working together feels like a good fit.
