5 signs we need a 90-second pause (Plus, a Short Heart Breath Practice to Try)
With about six weeks left in the year, many of us are feeling the whirlpool of urgency to meet work deadlines and plan for the holidays. Along with the turn of the season and endless newsfeed alerts, it can feel like self-regulation is against the odds!
While we’re mentally trying to keep up with the impossible pace we set out for ourselves, the body is responding in its own way—think: relentless tension, elevated heart rate, and shallow breathing—which keeps us trapped in a cycle of constant reaction. The resulting stress and anxiety can show up in a lot of ways:
Feeling tired but wired
Rereading a project brief five times without retaining a word
Snapping at a well meaning loved one
Unconsciously checking email during a meal, scrolling while with a friend
Racing through the day, feeling like we’ll never catch up
In these moments, it’s tempting to ignore these warning signs and step on the gas. Just six weeks to go, and *then* I’ll rest, we tell ourselves. However, we don’t have to postpone our well-being. I have another idea.
Don’t Push. Pause.
In these times, it’s critical to nurture our nervous system and build our resources, and we can do it in 90-second microdoses throughout the day.
The cost of not pausing is more of the same: restlessness instead of presence, overwhelm overshadowing our joy and connection. When we pause, we give ourselves the chance to reconnect with ourselves, process what’s needed, and release tension—giving us more physical, mental, and emotional energy to experience each moment and skillfully respond.
This week, notice where urgency lives in your body and the signs that you need a pause. When it comes up, challenge yourself to take 90-seconds to reset and restore.
On my blog, I’m sharing a simple breath practice that you can do anywhere—dinner table, conference room, doctor’s office, car, bathroom—and anytime you’re feeling gripped, stressed, or anxious.
Give this pause a try this week!
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Autumn Attunement
Vagus Nerve Reset Through the Chakras
Mark the turning of the seasons with a full-body, full-spectrum reset.
This autumn, join me for a deeply restorative and enlivening journey through the chakra system, exploring its connection to the vagus nerve—the body’s main pathway for rest, repair, and resilience.
Each week we’ll focus on a different chakra, combining sound mantra, intentional movement, breath awareness, somatic exercises, and deep relaxation to harmonize energy flow and support your nervous system.
You’ll also experience gentle vagus nerve tuning practices designed to cultivate a sense of safety, groundedness, and emotional balance. Alongside the experiential work, we’ll explore how each chakra relates to specific nerve plexuses and endocrine glands, and how the vagus nerve interacts with the chakra system to influence both physical vitality and emotional well-being.
