Self-Regulation & Wellness Resources

These resources are offered to support you between sessions, helping you manage stress, anxiety, chronic pain, and emotional overwhelm. Many are simple, accessible practices you can return to anytime.

🫁 Breathwork & Nervous System Regulation

HeartMath Coherence Breathing

A scientifically backed technique that helps regulate your heart rhythm and nervous system by combining slow breathing with positive emotion.

• Steps:

  1. Breathe in for 5 seconds, breathe out for 5 seconds.

  2. Imagine the breath going in and out through your heart.

  3. Focus on an elevated emotion—gratitude, love, pride, or joy.

• Practice App:
  Inner Balance by HeartMath (Free app for guided coherence practice)

• More Info:
  HeartMath Store
  Client Education Brochure (PDF)

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4-7-8 Breathing Technique

This technique activates the parasympathetic nervous system to help calm anxiety, promote sleep, and reduce stress.

• Steps:

  1. Inhale through your nose for 4 counts

  2. Hold your breath for 7 counts

  3. Exhale slowly through your mouth for 8 counts

  4. Repeat 4 times

• Learn More:
  Video demonstration by Dr. Andrew Weil

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🧠 Anxiety & Relaxation Tools

• Anxiety Canada (formerly Anxiety BC)
  Trusted tools, resources, and educational material for managing anxiety, including free self-directed programs like MindShift.

• Mindful Way Through Anxiety (Book and guided practices)
  Learn more or purchase on Amazon

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🤲 Tapping (Emotional Freedom Technique – EFT)

• How to Tap with Jessica Ortner – Intro Video

• How to Do EFT Tapping for Beginners

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💡 Pain Relief & Body Awareness

• Pain Care Aware – Free Mindfulness Resources

• Turning Toward Physical Pain – Guided Transcript

• Mindful Breathing Meditation – Script

• Relief From Pain Through the Breath – Insight Timer

• Somatic Grounding Breathwork – Insight Timer