I’ve been on a nervous system regulation kick lately — exploring what brings me steadiness and spaciousness. That feeling of having room to respond rather than react, to move through my day without feeling rushed by my own nervous system. One of the most powerful tools I’ve found for this is a simple breath practice: the 20-20-20 breath.

It’s one full breath per minute—inhale for 20 seconds, hold for 20, exhale for 20. I use the stopwatch on my phone to help me count. But I’ll be honest—this practice isn’t easy at first. It takes time to work up to the full 20-count, and that’s okay. You might start with 5 seconds, then 10, then 12, etc. expanding your breath gradually.

What I’ve noticed is that this breath doesn’t just slow me down—it creates space in my nervous system. It feels both soothing and expansive at once. That space is what allows us to access choice instead of reactivity, to soften into our experience rather than brace against it.

This week, I invite you to try it. Even one minute of this breath can shift something inside. See what you notice—does it bring a little more ease, a little more internal capacity?

Let me know in the comments below how goes it for you. As always, if you’re navigating stress or emotional overwhelm and want support for yourself, therapy can be a powerful place to explore regulation. If this resonates, let’s connect.

Warmly,
Elana