1. The STOP Practice

(From Mindfulness-Based Stress Reduction, Kabat-Zinn)

• S – Stop. Pause for a moment.
• T – Take a slow breath in and out.
• O – Observe: What am I feeling in my body? What thoughts are running through my mind?
• P – Proceed: Choose your next step with awareness, not impulse. 

🧠 Why it works: Research shows mindfulness practices like STOP activate the prefrontal cortex and reduce automatic emotional reactivity.

2. The Physiological Sigh

(Nestor et al., 2020, Cell Reports)

• Take one deep inhale through your nose. 
• Take a second shorter inhale to fully fill your lungs.
• Exhale slowly through your mouth until lungs are empty. 

Repeat 1–2 times.

🧠 Why it works: This breathing pattern quickly reduces stress and brings the nervous system back into balance.

3. Self-Compassion Pause

(Neff & Germer, 2013)

Self-compassion is the act of treating yourself with gentleness and kindness as you would a loved one. Think about the unconditional love and patience you give to your animal companion and how they reciprocate in kind. Practicing self-compassion helps to access positive emotions and to build resilience in the face of challenges. This exercise only takes a moment and is especially useful in difficult moments.

1. Notice (Mindfulness)

• “This is really hard right now.”
• “I’m feeling stressed/painful/overwhelmed.” 
• “This hurts.”

2. Remember (Common Humanity)

• “I’m not the only one who struggles like this.”
• “Others feel this way too.” 
• “Struggle is part of being human.” 

3. Respond Kindly (Self-Kindness)

• “May I be kind to myself at this moment.”
• “I deserve patience, just like anyone else.”
• “It’s okay to be imperfect.”
• “I can offer myself the same care I’d offer a friend.” 

(Optional anchor: Place a hand on your chest and bring your attention to your breath, or hold your own hand gently while saying these.)

🧠 Why it works: Practicing self-compassion interrupts the cycle of self-criticism and soothes the emotional alarm system.

✨ PS:
You don’t have to use all three. Pick the one that feels easiest. The key is to practice during calm moments, so your brain learns the habit of pausing before reacting.