Minute 1
Arrive in Your Body
Sit or stand with both feet on the floor
Place one hand on your chest, one on your belly
Inhale through the nose for 4 counts
Exhale through the mouth for 6 counts
Repeat for the full minute.
Phrase in your mind:
"Inhale: here. Exhale: now."
Minute 2
Talk to Your Nervous System
Keep breathing 4 in, 6 out. On each exhale, silently say:
"This feeling is intense, not deadly."
"I have survived this feeling before."
"I am safe enough in this moment to slow down."
Let your shoulders drop on the exhale.
Minute 3
Choose One Next Step
Ask:
"What is one small action that future me will thank me for?"
Examples:
- Wait 15 minutes before replying
- Change "paragraph text" into two simple sentences
- Ask for a pause instead of exploding
- Put the phone down and drink water
Lock it in:
"I choose to act from my center, not my panic."
Quick Reference Card
Minute 1
4 in, 6 out
"Here. Now."
Minute 2
Same breath
"Intense, not deadly."
Minute 3
Choose one action
"From center, not panic."
Build a complete regulation toolkit
The Anxious Healing Program includes five more somatic drills plus daily practice guides.
Learn More →