Exercises To Calm Your Thoughts

Step 1: Ground – Inhale for 4 Counts

Sit or stand tall.
Feel your feet on the earth.
Begin with an inhale — through the nose — for a slow count of 4.

Let the air travel deep into your belly,
expanding your ribs and your lower lungs.
This isn’t just oxygen. It’s a message too:
“I am safe to receive.”

Step 2: Anchor – Hold for 4 Counts

Now hold the breath gently — not with tension, but with presence.
Count to 4.

This is where the shift begins —
between stimulus and response,
between reactivity and awareness.
You are holding space for yourself.

Step 3: Release – Exhale for 6 to 8 Counts

Let it go — slow and steady — through the mouth.
Count to 6, maybe 8, letting each second soften you.
Imagine the tension melting off your shoulders.
Imagine the static leaving your mind.
This exhale is your reset button.

Repeat for 3–5 cycles.
No rush. No perfection. Just be here fo it.

After you’ve interrupted your pattern it’s important to create empowering thought - I Can Do This - I’m Doing Great - Challenges Are a Part of Life - I Could Keep Practicing Until I Am Satisfied Wit the Results - this is an art and doesn’t have to be perfect but it should be kind.