The Breath Anchor

Purpose
Return to controlled breathing to calm your physiological response.

How to Apply

1. Exhale fully; inhale ~4, hold ~1–2, exhale ~6–8.
2. Drop attention into feet/seat; name 3 body sensations.
3. Label: “I am safe enough right now.”
4. Repeat for 2–4 minutes; rate distress before/after (0–10).

How & Why It Works

• Physiological regulation widens the window of tolerance and calms hyperarousal.

Results & Goals

• Immediate (0–72h): Reduced intensity of spikes; a clear next step when overwhelmed.
• Short‑term (1–4 weeks): Better sleep and grounding; fewer avoidance loops; more safe engagement.
• Medium‑term (1–3 months): Increased tolerance for triggers; stronger identity and relationships.

References

• SAMHSA — Trauma-Informed Care
• APA — PTSD Clinical Practice Guideline
• NICE — PTSD: management
• Linehan — DBT Skills (Emotion Regulation & Distress Tolerance)