Breathe

Steady the system.

When pressure rises, the body tightens.

Thinking narrows.
Timing speeds up.
Reactions sharpen.

Before doing anything else — slow the body.

Sit or stand upright.

Place one hand on your chest.

Place one hand on your belly.

Let yourself exhale slowly before beginning.

Breathe in gently through your nose.

Let the lower hand move first.

Exhale slowly through your mouth.

Make the exhale slightly longer than the inhale.

Repeat five times.

Nothing dramatic.

Just steady.

Your nervous system responds to breath.

A longer exhale signals safety.

The body softens.

Clarity begins to return.

You don’t need to feel calm.

You only need to be steadier than you were 30 seconds ago

Quick Check

Notice:

Is the jaw tight?

Are the shoulders lifted?

Is the breath shallow?

Soften one thing.

That’s enough.

Before responding.
Before sending the message.
Before making the decision.
Before escalating.

Steady first.

Then decide.

Return here anytime.