A gentle breath and tapping practice to support self regulation.

Designed to slow the stress response without forcing calm.

What you will experience

• Guided breathing through the nose and mouth
• Gentle tapping to support body awareness
• Clear affirmations that reinforce safety and choice
• A quiet pause to notice internal shifts

Practice highlights

• One hand on the chest, one on the stomach
• Inhale through the nostrils
• Exhale through the mouth with a soft sigh
• Gentle tapping at the heart center
• Tapping along the collarbones
• Alternating taps at the sides of the hands
• Soft tapping along the thighs
• Ending in stillness

Affirmations used in the practice

• This breath steadies me
• I can slow myself down
• My body responds to gentle signals
• I do not need to force calm
• I am allowed to be at ease
• I can pause without losing control
• I notice without judging
• Sensations come and go
• I am not my stress response

When this practice helps

• During overwhelm
• When the body feels keyed up
• Before rest or sleep
• After emotional activation

Try this after listening

• Choose one affirmation and repeat it once today
• Use the breath with a soft exhale during a pause
• Notice how your shoulders respond when you release effort

Reflection question

What did your body respond to most strongly: the breath, the tapping, or the words?

Release Tension When Stress Builds Up

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Mindfulness partners:

⁠⁠⁠⁠⁠⁠⁠⁠Adagio Teas⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠Yoga Design Lab