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?

Your One Shift Solution is to notice when survival is speaking, honor that response, and gently return to your breath, your body, and your right to live as your full self.

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And if you are ready for support in doing this work in your own life, reach out to work with Adrianne with ⁠⁠⁠Rooted for Care⁠⁠⁠.

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