The Breath Anchor

Purpose / Reason
When panic hits, take 5 deep, slow breaths. Ground yourself.
Answer to: “How do I deal with the initial shock of financial collapse?”

How to Apply

1. Exhale fully; inhale through your nose for ~4 counts.
2. Hold 1–2 counts; exhale ~6–8 counts.
3. Repeat 5 cycles while labeling sensations (feet, seat, breath).
4. Name the next smallest action you can do safely.

How & Why It Works

• Slower exhalations engage the parasympathetic system, lowering arousal so you can think clearly.

Results & Goals

• Immediate (0–72h): Panic down, priorities clear; essential bills triaged and first calls made.
• Short‑term (1–4 weeks): Cash leakage reduced, payment relief in place, income applications in flight.
• Medium‑term (1–3 months): Credit damage contained, basic needs stable, measurable savings/income uptick.

Citations / References

• CFPB — Dealing with debt & collectors
• FTC — Identity theft recovery
• Dept. of Labor — Unemployment & job seeker help
• IRS — Free File & payment plans
• FDIC — Safe banking & avoiding fees
• Mullainathan & Shafir — Scarcity