Your nervous system responds faster than your thoughts. A single slow exhale begins shifting your physiology out of threat and into clarity. Practice: • Inhale through the nose for 4 • Exhale through the nose for 6 • Repeat for 60 seconds • Keep your shoulders low and jaw soft Why this matters: A longer exhale activates the parasympathetic system and reduces physiological arousal within seconds. Use it today: Right before a meeting, message, or decision. Do this, and let us know how it felt?

Every Wednesday you’ll get a short, practical regulation drill; breathwork, grounding, posture resets, or attention reps. These practices interrupt stress early and restore clarity. How to use this space: • Try the weekly practice • Use it during stress or transitions • Share what shifted for you Your nervous system learns through repetition, not intensity. Come back here often.