🌬️ **Breath‑Based Grounding Techniques — One‑Page Cheat Sheet**

## 🟦 **1. Box Breathing (4–4–4–4)**

• *Purpose:** Quickly calm the nervous system; great for high‑stress moments.
• *How to do it**

- Inhale **4 seconds** - Hold **4 seconds** - Exhale **4 seconds** - Hold **4 seconds** - Repeat **4–5 cycles**

• *Focus on**

- Feet pressing into the ground - Sensation of air entering and leaving your body

• *Spiritual reflection**

- Inhale: *“Lord, fill me with Your peace.”* - Exhale: *“I release my worries into Your hands.”* - Scripture: **John 14:27**

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## 🎵 **2. Resonance Breathing (5–6 seconds each way)**

• *Purpose:** Balance the nervous system; helpful for sleep, prayer, and emotional regulation.
• *How to do it**

- Inhale **5–6 seconds** - Exhale **5–6 seconds** - Continue **1–2 minutes**

• *Focus on**

- Smooth, steady rhythm - Returning attention gently when the mind wanders

• *Spiritual reflection**

- Inhale: *“God is with me.”* - Exhale: *“I rest in His presence.”* - Scripture: **Psalm 46:10**

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## 🌿 **3. Coherent Breathing (5:5 for 5 minutes)**

• *Purpose:** Improve oxygen efficiency; reduce emotional reactivity; daily reset.
• *How to do it**

- Inhale **5 seconds** - Exhale **5 seconds** - Continue **5 minutes**

• *Focus on**

- Even, unforced breath - Allowing the body to settle into calm

• *Spiritual reflection**

- Inhale: *“Lord, strengthen my heart.”* - Exhale: *“I trust in Your plan.”* - Scripture: **Isaiah 40:31**

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## ✨ **Why These Work** - Activate the **parasympathetic nervous system** - Reduce anxiety and stress - Improve clarity, emotional stability, and sense of control - Create space for spiritual grounding and connection

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