Resource

Box Breath

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1. Inhale: Breathe in for a count of 4.

2. Pause your breath in for 4.

3. Exhale: Breathe out for 4.

4. Pause your breath out for 4.

Pendulation 1

Pendulation 1 is a somatic technique and biological principle—developed by Dr. Peter Levine in Somatic Experiencing—where attention oscillates between sensations of discomfort or activation and sensations of ease, safety, or neutrality. It helps the nervous system naturally self-regulate and process trauma without becoming overwhelmed.

5-3-1-1 Meditation

The 5-3-1-1 is a mindfulness practice designed to reset your nervous system, boost mood, and ground your attention. It is often practiced as an in-bed morning routine or for anxiety relief.

Ratio Breath

Ratio breathing allows you to choose your specific count for inhaling, pausing, and exhaling. By lengthening or shortening your exhale compared to your inhale, ratio breathing can regulate your nervous system, by shifting your heart rate, which affects the way you feel.

Pendulation 2

Pendulation 2 is a somatic technique and biological principle—developed by Dr. Peter Levine in Somatic Experiencing—where attention oscillates between states of distress or activation and states of calm, safety, or neutrality. It helps the nervous system naturally self-regulate and process trauma without becoming overwhelmed.

S.C.O.P.E. Method

The S.C.O.P.E. method is a 5-step safety and stabilization meditation designed to quickly reduce anxiety and navigate a fight-or-flight state. It helps regulate the nervous system by centering the present moment.