Last week, we talked about what to do when instability strikes. This week, let’s go a little deeper into one of those tools: focused breathing with long exhales.
It’s generally best to start with short, frequent sessions rather than trying to eliminate all your stress at once with one long session. Even a few focused breaths with extended exhales can make a meaningful difference — especially when practiced consistently. The goal is to use the breath as a pattern interrupt for the stress response.
As your nervous system begins to regulate, you can gradually add longer breathing and/or meditation sessions. Longer sessions can offer greater benefits — as long as your body is ready for them. The way to know is simple: notice how you feel afterward. If you feel calmer, clearer, or more grounded, you’re in a good time range and can slowly increase as needed.
However, if you feel overly tired, agitated, or spacey after a longer session, you may be doing more than your body can comfortably handle. In that case, shorten your next session to better match your nervous system’s needs.
Stability grows through attunement, not force.