✨ Mindfulness & Breathwork Toolkit ✨
Your Gateway to Heart Coherence & Nervous System Healing
Heart Coherence (No Device)
⏱️ 3-5 minutes
The 5-5-5 Heart Breath:
• Place hand on heart
• Breathe in for 5 counts through nose
• Hold for 5 counts
• Breathe out for 5 counts through mouth
• Focus on gratitude or love while breathing
• Imagine breath flowing in/out of your heart center
Perfect for between work tasks!
• Place hand on heart
• Breathe in for 5 counts through nose
• Hold for 5 counts
• Breathe out for 5 counts through mouth
• Focus on gratitude or love while breathing
• Imagine breath flowing in/out of your heart center
Perfect for between work tasks!
Vagus Nerve Reset
⏱️ 2-3 minutes
Cold Water + Humming:
• Splash cold water on wrists/face
• OR hold ice cubes in palms
• Hum your favorite tune (activates vagus nerve)
• Do gentle neck rolls
Great between busy work periods!
• Splash cold water on wrists/face
• OR hold ice cubes in palms
• Hum your favorite tune (activates vagus nerve)
• Do gentle neck rolls
Great between busy work periods!
Grounding for Sensitive People
⏱️ 1-2 minutes
Energy Protection Technique:
• Ask your higher self to cut any draining cords
• Visualize roots from your feet into Earth
• Send overwhelming energy down the roots
• Pull up Earth's nurturing energy
• Set energetic boundaries before work
Essential for maintaining your gifts without burnout!
• Ask your higher self to cut any draining cords
• Visualize roots from your feet into Earth
• Send overwhelming energy down the roots
• Pull up Earth's nurturing energy
• Set energetic boundaries before work
Essential for maintaining your gifts without burnout!
Hormone Support Breathing
⏱️ 5 minutes
Balancing Breath for Hormonal Changes:
• Inhale for 4, hold for 4, exhale for 6
• On inhale: "I am calm and balanced"
• On exhale: release tension and irritation
• Focus on your lower belly area
• Works with your body's natural rhythms
• Inhale for 4, hold for 4, exhale for 6
• On inhale: "I am calm and balanced"
• On exhale: release tension and irritation
• Focus on your lower belly area
• Works with your body's natural rhythms
Quick Truth Check-In
⏱️ 30 seconds
Mini Reality Reset:
• "Is this thought/emotion mine or someone else's?"
• If not yours: "I release this with love"
• If yours: "What does this need to teach me?"
• Quick prayer for clearing
Perfect for challenging family moments!
• "Is this thought/emotion mine or someone else's?"
• If not yours: "I release this with love"
• If yours: "What does this need to teach me?"
• Quick prayer for clearing
Perfect for challenging family moments!
Work Stress Buster
⏱️ 1 minute
Between-Tasks Reset:
• Push back from desk or step away
• Take 3 deep belly breaths
• Roll shoulders 5 times backward
• Say: "I handle this with ease and grace"
• Quick gratitude for your work
• Push back from desk or step away
• Take 3 deep belly breaths
• Roll shoulders 5 times backward
• Say: "I handle this with ease and grace"
• Quick gratitude for your work
□ Guided Breathing Timer
Ready
Click Start to begin guided breathing
□ When You're Really Overwhelmed
- 5-4-3-2-1 Grounding: 5 things you see, 4 you hear, 3 you touch, 2 you smell, 1 you taste
- Butterfly Hug: Cross arms, pat shoulders alternately (great for trauma work)
- Higher Self Call: "Higher self, please surround me with peace and protection now"
- Text a Friend: "Need a 2-minute check-in when you can"
- Bathroom Break: Even 3 minutes alone can reset your system
- Ice Pack: On neck/wrists for instant nervous system calm
