Free Resources

Free mental health tools to carry between sessions

A small, growing collection of free practices, recordings, and grounding exercises you can return to whenever you need them — whether you’re a client of Empatherapies or simply looking for a calmer moment in your day.

A grounding breath

4•7•8 Breathing

A simple way to settle a busy nervous system. The long, slow exhale gently signals the body’s parasympathetic “rest and digest” response. Follow the circle below, or use the counts at your own pace.

In Inhale through the nose — 4 counts
Hold Hold gently — 7 counts
Out Exhale through the mouth — 8 counts

Repeat for three or four rounds. If you feel light-headed, return to your natural breath.

A breath to steady the mind

Square Breathing

Equal counts in, hold, out, and rest — an even, balancing breath that calms the mind and body. Follow the dot around the square, or use the counts at your own pace. You are safe here.

In Inhale through the nose — 4 counts
Hold Hold gently — 4 counts
Out Exhale through the mouth — 4 counts
Rest Rest, empty — 4 counts

Repeat for four or five rounds, letting each side of the square take the same easy time.

Coming back to the present

Come to your senses: 5•4•3•2•1

When the mind is racing ahead or pulling backward, this practice draws you gently into the here and now. Move slowly through each sense, naming what you notice — out loud or quietly to yourself.

5
See Five things you can see around you.
4
Touch Four things you can feel — the chair, the floor, fabric, warmth.
3
Hear Three sounds, near or far.
2
Smell Two things you can smell.
1
Taste One thing you can taste.

Loving-Kindness practice for self: May I be happy. May I be free of suffering. May I live with ease. Offered quietly to yourself, and then to those you care for — a practice of holding space for your own wellbeing first.

Listen

Yoga for Mental Health

A conversation on how movement, breath, and contemplative practice support the nervous system and mental wellbeing. Listen on your platform of choice.