You are right on time to breathe, Becca!

Resources

Becca’s Box Breath Flow Recording

7 minutes to practice:

  • Lengthening the sides of the box

  • Shortening the sides of the box

  • Pay extra attention to allowing the abdominal muscles to soften in the retention after the inhale

Autonomic Highway

The autonomic highway defined by Sarah Baldwin is a great tool to begin to learn about your state of the nervous system and which regulating resources to use when you are feeling a certain way.

As I mentioned, I recommend printing this out and referencing it throughout the day.

4 Voo Breaths Recording

4 Voos. 2 minutes. Notice how you feel. We breathe in for 4 and voo for about 6 seconds on each.

With each voo, envision it reaching further down the abdomen with the last one encouraging engagement in the pelvic floor.

Reflection Prompts

Set a timer for 10 minutes and choose one of these prompts to write or speak to — remember you can extend your inhale at any point of the expression practice.

  1. If your inhale could speak, what would it say about feeling more welcomed and unrestricted?

  2. What parts of you have been working overtime to keep you safe through holding and bracing (physical, spiritual, and emotional) ?

  3. What stories or beliefs about worthiness and being seen might be connected to how you breathe?

  4. What is one small way you could honor your breath's request for space in the coming days?