The Spiral Speaks:

Breath taught me how to come home to my body when I felt disconnected.

It helped me regulate my nervous system when I was overwhelmed, shaking, or spiraling.

It gave me a way to feel emotions safely instead of stuffing them down.

It became a bridge between science and spirituality, between trauma and tenderness.

Through breathwork, I learned that healing doesn’t always come through talking or analyzing it comes through feeling, sensing, and gently allowing the body to complete what it never had space to finish.

The breath didn’t fix my life.

It gave me the space to rebuild it with presence.

Breath Sequence: The Gentle Return

Use this practice when you feel overwhelmed, shut down, disconnected, or simply want to come home to yourself.

Sequence Overview:

• Duration: 10–12 minutes
• Focus: Regulation, emotional release, safety
• Style: Nervous system informed, rhythmic, grounding

The Gentle Return Breath Sequence

1. Ground & Arrive (1–2 minutes)

Sit or lie down comfortably. Close your eyes if you feel safe to.

Place one hand on your chest, one on your belly.

Feel your body. Feel the ground beneath you.

Whisper to yourself: “I am safe to be here.”

2. Coherent Rhythmic Breathing (4 minutes)

Breathe in through your nose for a count of 4

Breathe out through your mouth for a count of 6

Repeat this rhythm for several minutes.

Let your breath be soft, fluid, and unforced.

Let your body begin to settle.

3. Emotional Exhale Release (2–3 minutes)

Inhale through your nose gently

Exhale through your mouth with sound—

a sigh, a hum, or even a whisper of emotion.

Let each exhale carry something out: tension, fear, grief, pressure.

Repeat for a few minutes, letting the sound vary if needed.

4. Holding Yourself in Stillness (1–2 minutes)

After a few rounds, allow the breath to become natural again.

Hold your body gently. Maybe hug yourself.

Feel the space the breath has opened.

Say silently or out loud:

“I’m allowed to feel. I’m allowed to heal. I am returning to myself.”

To close, place both hands over your heart. Take one final deep breath in.

Hold for 2–3 seconds.

Exhale softly, slowly, fully.

Whisper: Thank you, breath. Thank you, body. Thank you, me.