Resources

Ground Down with the 5 Senses

💫 When to use:
Use this practice whenever you feel overwhelmed, distracted, or disconnected—especially during moments of stress or emotional intensity.

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🌱 Benefits:
Brings you back to the present moment, calms the nervous system, can help reduce stress and anxiety, and supports focus, emotional regulation, and mental clarity.

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🔬 Science:
This practice engages the prefrontal cortex—the part of your brain responsible for attention and decision-making. It helps shift activity away from the amygdala (your brain's emotional center), reducing reactivity and increasing a sense of calm and control. Reference 1, Reference 2

3 Steps to Presence with your Breath

💫 When to use:
Turn to this basic grounding belly breath when you feel scattered, tense, or disconnected from your body. It's beneficial at the start of your day, before a challenging conversation, or anytime you need to reset and re-center.

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🌱 Benefits:
Activates the parasympathetic nervous system, calming the body and mind. Supports emotional regulation and can help reduce anxiety.

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🔬 Science:
Slow, conscious breathing—especially with extended exhales—stimulates the vagus nerve, shifting the nervous system out of fight-or-flight and into rest-and-digest mode. This enhances your ability to focus, process emotions, and feel grounded. Reference 1, Reference 2

Coherence for the Heart, Breath, & Nervous System

💫 When to use:

Use this practice to calm your nervous system. It's beneficial before high-stress situations or transitions.

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🌱 Benefits:

Supports emotional regulation, reduces anxiety, improves heart rate variability (HRV), and enhances mental clarity.

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🔬 Science:
This practice brings your breath, heart, and nervous system into a state of coherence—a harmonious rhythm that promotes optimal functioning. Breathing at a steady rate of about 5–6 breaths per minute helps synchronize the heart and brain, balancing the autonomic nervous system and enhancing HRV, a key marker of emotional and physiological resilience. Reference 1, Reference 2

The Physiological Sigh Breath (I'm About to Lose It)

💫 When to use:

Use this simple breath technique in moments of severe stress. It's the most effective breath for quickly releasing tension and creating an immediate calm and relief.

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🌱 Benefits:
It rapidly reduces stress, lowers heart rate, relaxes the body, and helps reset the nervous system. It can help shift from a reactive state to a more grounded, responsive one.

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🔬 Science:

The physiological sigh is a naturally occurring reflex—often seen during sleep or after crying (think of toddlers)—that consists of two quick inhales followed by a long exhale. This breath pattern efficiently offloads carbon dioxide, rebalances oxygen levels, and activates the parasympathetic nervous system to calm the body. Reference 1, Reference 2

The Body Scan
(Your New Nighttime Routine for Better Sleep)

💫 When to use:
Use this practice when you're feeling disconnected from your body, anxious, restless, or having trouble falling asleep. It’s especially helpful for unwinding at the end of the day or whenever you need a grounding reset.

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🌱 Benefits:
Increases body awareness, promotes relaxation, reduces stress and muscle tension, and supports emotional regulation. It can also improve sleep quality and deepen your connection to the present moment.

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🔬 Science:
The body scan helps activate the parasympathetic nervous system, your body’s rest-and-digest mode, while quieting the stress response in the sympathetic nervous system. Research shows it can lower cortisol levels and improve interoceptive awareness (your sense of what's happening inside your body), which is key for emotional and physical health.