A moment to settle your nervous system with breathing. Take your time.
Before we begin...
How are you feeling right now?
Anxious, overwhelmed, or lowCalm, relaxed, or hopeful
What do you need right now?
I need to calm down
Racing thoughts, anxiety, panic, feeling triggered or overwhelmed
I need to come back
Feeling numb, frozen, shut down, disconnected from yourself
Calming Breath
A gentle breathing technique to soothe your nervous system and bring you back to safety.
How it works
This technique is called the physiological sigh. You'll take a slow deep breath in through your nose, followed by a quick second inhale to fully expand your lungs. Then a long, slow exhale through your mouth. This double inhale activates your diaphragm, and the extended exhale triggers your body's natural calming response. Within just a few cycles, your heart rate slows and your nervous system begins to settle. Just follow the circle.
Choose your duration
Activating Breath
Quick, rhythmic breathing to gently wake up your nervous system and bring you back into your body.
Find a comfortable position. Sit or lay down in case you experience light-headedness.
Breathing reps15
Rounds3
Rest between rounds10s
Before you start
Important safety notice
This exercise involves rapid, forceful breathing to activate your nervous system. Do not perform this while driving, swimming, or in any unsafe position. Avoid this breathwork if you are pregnant, have high blood pressure, a heart condition, history of seizures, epilepsy, or are recovering from surgery. If you feel dizzy, experience tingling, or feel unwell at any point, stop immediately and return to normal breathing.
You're doing great. Feel your body waking up.
Well done.
How are you feeling now?
Anxious, overwhelmed, or lowCalm, relaxed, or hopeful