90 seconds to calm - my #1 go - to breathwork practice when I feel overwhelmed

Have you ever felt so overwhelmed that you can’t breathe?

I know I definitely have…even recently.

There is no shame or judgement in feeling overwhelmed.

Sometimes we have so many roles we take on and obligations to fulfill. We play the role of friend, family member, contributor to society and the world, business owner, ( insert your job title here ) that it can really feel like a lot. We have bills to pay and work to complete.

Often our lives require us to create movement. We grow, evolve, learn and we change. We change jobs, we change where we live, we grow in and out of relationships and partnerships. Sometimes it feels as though the only constant is change.

Part of navigating this life, this world and this body is really learning how to not just be inside of it, but to also use it as a tool in living the life we want. That’s why I wanted to share my #1 go - to breathwork practice when I feel completely in the thralls of life and totally overwhelmed. You don’t need anything other than your willingness to breathe and you only need 90 seconds to complete this practice, though, you can practice longer if you’d like to.

Why only 90 seconds? Because it is the recommended amount of time to implement an assertive pause and label what you’re feeling and experiencing when you’re stressed and overwhelmed. Research also shows that it takes only 90 seconds for those uncomfortable feelings to dissipate from your system. Often when we ruminate on our feelings pass the 90 seconds, it’s because we are holding on to the experience in our body and mind. Using your breath as a tool to move this energy out of your nervous system and body will help you to let go and move on.

This practice is simple, effective and supports me through the chaos and overwhelm every single time. I hope you find this practice to be loving, assertive, practical, gentle, life - saving and above all just really calm.

90 seconds to calm

the practice

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Sit or lay down.

If you choose to sit, sit in a chair with your feet planted on the ground and your hips square.

Set your intention to calm.

Gently close your eyes and take a few rounds of breath to settle into your body.

Take a breath in through your nose deep into your belly.

Now, purse your lips like you are holding a straw in your mouth.

Extend your exhale out your mouth. Make your exhale as slow as you can - really extend it and release it out slowly. Make your exhale at least twice as long as your inhale.

Repeat 2 - 3 times.

Notice how you feel.

Close your practice by placing your hand on your heart and thanking yourself for showing up. Optional to take time to journal what came up for you.

P.S. Did you love this practice? Join the Collective Inner Garden community to receive more breathwork and self - care tips. Sign up here .<3