ViaBreath · Guided practice
Day 1 of 7 · Breath awareness
Meet the Moment
Think of one thing coming up today. Give yourself a minute to see what your breath can tell you about how you’re arriving.
Before · Notice three natural breaths
Let your breathing do what it’s already doing. Notice the pace, the ease, and where you feel movement. Is it most obvious around your nose, chest, or ribs?
What did you notice?
Choose what fits. You can leave any pair blank.
Take a moment to notice your breathing. Let it stay comfortable and natural.
After · Come back to three natural breaths
Let your breath return to its own rhythm for three breaths.
Does that feel like what you need for what’s next?
Day 1 complete. Take that observation with you. Tomorrow, you’ll use an everyday transition as your reminder to pause and notice.
Day 2 of 7 · Take it into your day
Three sighs between moments
Pick an everyday transition. Rehearse three breaths now, then use them when the transition comes.
1. Pick your transition
2. Rehearse three physiological sighs
Picture your transition. Follow the circle for three rounds.
- Take an easy inhale through your nose.
- Take a small second sip of air.
- Let out a slow, easy exhale through your mouth.
Let your next breath happen on its own. Notice how you feel as you move into what’s next. If the sigh feels uncomfortable, take one natural breath instead.
3. Take it into your day
When your transition happens, take the three breaths with the screen away.
Add a reminder to my calendar (optional)
Day 2 complete. Your next rep happens when the transition comes.
Day 3 of 7 · Prepare
Five minutes before a moment that matters
Pick something coming up today or tomorrow. Use this practice ahead of time so you can enter the real moment with a cue you’ve already rehearsed.
Rehearse before the moment
Picture the first few seconds. What might tell you pressure is building or that it’s starting to show? Maybe your jaw tightens or you start talking faster.
Pause. Notice your first sign. Breathe. Follow the guided breath. Feel. Notice what changed when you return to your natural breath.
How do you feel now?
Day 3 complete. Keep that observation in mind. Tomorrow, check in on how the real moment felt.