Breath Down
A guided breathing exercise to help bring your body and mind down from high alert. Best used when you feel keyed up, overstimulated, restless, or unable to slow down.
Best used: after a stressful call, before sleep, after conflict, or anytime your system feels stuck in high gear.
Before You Press Play
1. Sit somewhere you can stay still for a few minutes.
2. Put both feet on the floor if possible.
3. Let your shoulders drop naturally.
4. Breathe gently in through your nose if you can.
5. Don’t try to force calm. Just follow the pace of the breathing.
6. Focus more on slowing the exhale than taking a huge inhale.
After the Breathing
You may notice your breathing feels slower, your muscles feel less tense, or your thoughts feel less rushed. Even a small shift matters. The goal is not perfection. The goal is helping your system come down a notch.
What feels different right now, even slightly?
What this breathing helps with
Bring the body down
Helps your body move out of high-alert mode and settle into a slower rhythm.
Slow the rush
Gives your mind and breathing one steady pace to follow.
Regain Control
Creates enough space to respond with more control instead of reacting from tension.