dear lisa,

When your heart beats fast

Press your feet into the floor, unclench your jaw, and read this slowly. You do not need to fix everything—you just need to stay right here for a few breaths.

We'll start with rituals that anchor you, breathe in sync, then tuck gentle truths into your pocket before you go.

Grounding rituals

Do them in order or mix and match—what matters is that you notice your senses.

5-4-3-2-1 Grounding

1. 5 things you can see around you
2. 4 things you can touch
3. 3 things you can hear
4. 2 things you can smell
5. 1 thing you can taste

Box Breathing

1. Breathe in slowly for 4 counts
2. Hold your breath for 4 counts
3. Breathe out slowly for 4 counts
4. Hold for 4 counts
5. Repeat 4-5 times

Gentle Body Scan

1. Close your eyes if comfortable
2. Notice your feet on the ground
3. Relax your shoulders down
4. Soften your jaw and face
5. Take three slow, deep breaths

Breathe with me

Tap start and let the two-stage inhale + long exhale guide your nervous system.

Physiological Sigh

Two tiny inhales, one slow exhale. It gently convinces your nervous system to soften.

Ready to begin

How it works: Inhale through your nose, take a quick top-up sip of air, then sigh out slowly through your mouth. Repeat until your shoulders melt.

Guided video cocoon

Pop in headphones, dim the screen, and breathe with a gentle video companion.

Gentle reminders

💗 This surge will pass; your body is just trying to protect you.
💗 You can be scared and still be safe.
💗 You've outlived every anxious moment so far.
💗 Text me or press send on a voice note any time.