​Breathe in. Breathe Out.
Release, Break Out!
Breaking Out from Under the Iceberg Workshop
Managing Fight, Flight, & Frozen Responses in the Moment through Creative Detachment + Mindfulness
Understanding the Nervous System Responses
When worries and negative thoughts take over, they flood and constrict our mind and body, making it hard to think clearly. Common reactions are tied to sympathetic and parasympathetic nervous systems include:
-
Racing or constricted thoughts
-
Quickened breathing
-
Body freezing
-
Chest tightening
-
Clammy hands
-
Muddled thinking
​
About the Breathe In/Out Workshops
Using grounding and resourcing exercises, these techniques help manage worries and negative thoughts effectively. Our workshops are designed to teach mindfulness skills that support your journey:
-
Tolerate distress
-
Regulate emotions
-
Ground yourself in the present
-
Build resilience
-
Handouts - Grounding + Resourcing
-
​
Why Mindfulness and Meditation?
Scientific research shows mindfulness and meditation reduce stress and improve your ability to:
-
Regulate emotions
-
Increase self-awareness
-
Boost emotional intelligence
-
Strengthen decision-making
-
Develop confidence
-
Practice self-compassion
-
Handouts - 3-Breathe Technique + Mindfulness + Breathing Relaxation
-
​
Therapeutic Models We Incorporate
These models provide supportive tools for managing anxiety and panic in the moment:
-
Psychodynamic + Cognitive Behavioral Therapy (CBT)
-
Acceptance and Commitment Therapy (ACT)
-
Mindfulness & Meditation