Welcome to The Path to Peace Therapy Podcast, where we explore practical tools for emotional regulation and nervous system health. I'm Stephanie Buckley, AMFT Solution-Focused ADHD Therapist, Parenting Strategist, and Family Systems Coach.

In this episode, we talk about what happens when anxiety hijacks your brain and how to interrupt that process using somatic grounding, breathwork, and simple reframes that bring you back to calm.

You'll learn:

• How the nervous system triggers anxiety responses

• Why your body needs to feel safe before your mind can think clearly

• Quick tools to regulate in real time at work, school, or home

I guide you through a short 5-4-3-2-1 grounding routine designed to calm your body and mind first thing in the morning. Whether you wake up scrolling, overthinking, or already feeling anxious, this five minute reset helps you reconnect with your senses and start your day grounded and steady.

You'll learn:

• How sensory awareness can instantly regulate your nervous system

• A step-by-step way to use sight, sound, touch, smell, and taste for grounding

• How small somatic practices shift your mindset and emotional state over time

Listen anytime you need to slow down, breathe, and come back to yourself.

Balloon Breaths: How to Calm Your Nervous System in 60 Seconds

Next I guide you through one my favorite somatic tools Balloon Breaths a technique I've taught to children and adults alike to help calm the body and regulate emotions in moments of stress. You'll learn how to use your diaphragm to send signals of safety to your brain, helping you shift from anxious to centered in just a few breaths.

You'll learn:

• The difference between chest breathing and diaphragmatic breathing

• How to visualize and practice Balloon Breaths anywhere, anytime

• Why this simple tool can reset your entire nervous systeme

This episode will help you notice anxiety sooner, respond with compassion, and regain control before overwhelm sets in.

Find more resources and guided practices at ThePathToPeaceTherapy.com and follow @ThePathToPeaceTherapy for daily calm and connection.