BREATHWORK & MEDITATION

Slow down. Breathe. Come back home to yourself.

This is your quiet space inside EmpowerHer — a place to soften your mind, release the noise, and reconnect with your body through simple, written breathwork and mindfulness practices.

You don’t need experience.
You don’t need perfect focus.
You don’t need to “meditate properly.”

You just need a moment —
a breath,
a pause,
a chance to feel grounded again.

These written exercises are short, gentle, and designed to be used anywhere — in the car, in your bedroom, on a walk, before a workout, or whenever life feels heavy.

No pressure.
No rules.
Just calm.

✨ Why Breathwork Matters

Your breath tells your body whether you are safe.

It:

calms your nervous system

reduces anxiety

softens stress

lowers overwhelm

gives you clarity

reconnects you with your body

brings you back to the present moment

When you learn how to use your breath with intention, you begin shifting your entire emotional world.

🌿 Practice One: The 4–2–6 Reset

For stress, frustration, overwhelm, or when you feel scattered.

How to do it:

Inhale slowly for 4 seconds

Hold softly for 2 seconds

Exhale gently for 6 seconds

Repeat 5–10 rounds

Why it helps:
This activates your parasympathetic nervous system — the “calm” system.

Your exhale being longer than your inhale signals safety to your body.

Reflection Prompt:
What emotion am I trying to soften right now?

🌙 Practice Two: The Heart Drop

For anxiety, racing thoughts, sadness, or emotional heaviness.

How to do it:

Place one hand on your heart

Close your eyes

Take a slow inhale

As you exhale, imagine the breath melting down your chest

Repeat 8 times

Why it helps:
This grounds your awareness into your body and drops you out of your head.

Reflection Prompt:
What do I need to hear from myself today?

🌬 Practice Three: The 3 Soft Breaths

For moments when you don’t have time, space, or emotional capacity for more.

How to do it:

Inhale softly through the nose

Exhale fully through the mouth

Repeat only three times

That’s it — and it’s enough

Why it helps:
Small actions create big emotional shifts.
You don’t always need a full practice — just a pause.

Reflection Prompt:
What can I release with my next exhale?

✨ Practice Four: The Grounding Scan

Perfect for grounding, panic, dissociation, or feeling disconnected.

How to do it:
Pause and notice:

5 things you can see

4 things you can feel

3 things you can hear

2 things you can smell

1 truth that is safe right now

Reflection Prompt:
What is one thing in my life that supports me?

🌸 Practice Five: The Feminine Breath

Soft, slow, nurturing — for when you need comfort or emotional safety.

How to do it:

Breathe in for 6 seconds

Exhale for 6 seconds

Relax your jaw

Relax your shoulders

Allow your breath to feel warm and gentle

Reflection Prompt:
Where can I offer myself more softness?

🕊 A Meditation Moment

Close your eyes.
Place your hand on your chest.
Feel your body existing under your touch.
Feel your breath moving without effort or instruction.
Feel your presence anchoring back into the room.

Nothing is required of you right now.
Nothing needs to be fixed.
You are safe in this moment.
You are enough in this moment.
You are allowed to pause, breathe, and simply be.

Allow your breath to hold you.

⭐ Want Deeper Guidance? Join the EmpowerHer Membership

Members unlock the full Mindset & Wellness Library, including:

✨ Extended written practices
✨ Emotional regulation tools
✨ Identity work
✨ EmpowerHer journaling workbooks
✨ Monthly mindset rituals
✨ Calm routines
✨ Self-connection exercises
✨ Private safe-space content

Join the Membership Waitlist

⚡ *Your breath is your power.