Anxiety can be an invisible enemy that seems to creep up at all of the wrong times, especially when your head hits the pillow. At just the moment when you need a clear head, anxiety starts to tug at you with all of the ferocity of a two-year-old attacking a piece of cake. While stress has become an indomitable enemy that is stealing your well deserved, and much needed, rest, today I am going to give you some tools that can help you turn it into a fuzzy teddy bear, and all of them using your breath. 

Because, whether you are juggling sensory needs, zoom calls, or long car rides—stress takes a toll on sleep. But breath is a tool you already carry.

By now I am sure that you are familiar with the sympathetic state of your nervous system that we usually call "fight or flight," and how it affects your daily life.  

What you may not be aware of is how your daily breathing patterns can cause you to stay in fight or flight indefinitely, even in those moments that you think you are relaxing. 

Let's take a minute to describe "proper" breathing, and compare it to more typical breathing. 

Breathing is meant to be done "nose, slow, and low." In other words, through the nose, with slow, deep breaths, and with good recruitment of your diaphragm. 

However, many people today breathe with quick, shallow breaths by expanding the chest. The result of this type of breathing is that the levels of beneficial carbon dioxide are lowered, which causes the brain to struggle getting into a state of relaxation. In other words, you feel stressed out all the time and have trouble sleeping at night.

So, what are some tools we can use to address this? 

Buteyko breathing is a method of lifestyle breathing patterns that emphasizes low, slow, nasal, diaphragmatic breathing. In other words, it is breathing that makes it seem like you aren't breathing at all. 

75% of people with anxiety have breathing patterns that could be described as "dysfunctional." In other words, they breathe through their mouth, using their chest rather than their diaphragm, or they take shallow breaths (hyperventilation). Restoring proper breathing will pay immediate dividends by helping restore a sense of calm, and will allow you to go to sleep more quickly and easily.  

As an introduction, let's walk through a simple exercise that helps restore proper Carbon dioxide levels and brings you back to a parasympathetic state. This exercise is called "Recovery Breathing." 

You can use this exercise along with your essential oils for an added recovery tool. You can use this anytime - day or night. Even when you are out and about - standing in line, around squabbling children, etc.

We created this tool to use while you wait at the dentist. You can scan the QR code, and it takes you to your personal video walk-through of the exercise so you can calm your mind instead of counting.

SSP: Connection to others

Let's move on to more personalized support with our nervous system retraining tools - Safe and Sound our Rest and Restore Procotols.

Simply stated, SSP is 5 hours of filtered, voice‑frequency music that sends "cues of safety" to your nervous system. The therapeutic music re-engages your social engagement system, down‑regulates stress, improves connection with others and lessens sensory sensitivities. 

Research with SSP has shown reduced anxiety, improved sleep, better emotional regulation—even in children with sensory challenges.

Think of it as listening therapy that helps restore safety and connection. 

Amy was such a joy to work with. She has compassion and understanding and uses that to help guide your nervous system to where it should be. This program successfully helped calm my nervous system globally and helped me connect the dots. - Nichole

RRP : Connection to self

Our Rest & Restore protocol is a somewhat similar listening therapy; however, it uses Sonocea sound technology to help bring restore rhythm to the nervous system and body.

Who is SSP and RRP for?

Both of these tools are for those who are desperate for a solution that actually works. They dream of a life where their is in less chaos and more rest....and sleeping soundly. They believe health solutions should be personalized, not one-size-fits-all.

We also provide Live 1:1 Coaching Sessions, as well as Independent listening pathways, because these families need more than just a generic solution; they crave human connection and expert support. They want to feel understood and guided through their journey.

This is for families who long for consistent, uninterrupted sleep. They want ongoing support to ensure lasting change. They believe in the power of steady, supportive interventions, which is why we provide frequency therapy between sessions as well.

They often feel overwhelmed and isolated. They need reassurance and immediate answers to stay on track. They believe in the importance of feeling connected and supported, which is why we also provide unlimited chat support during the entire program.

If this sounds like you, then you may benefit from one of our nervous system retraining programs.

While both SSP & RRP require certified help, its principles (auditory-based vagal stimulation) show how nervous systems can be reshaped.

I truly believe that the SSP resets the nervous system, and has my son feeling safe rather than being in constant fight or flight. - Parent of son with autism and occupational therapist

Create a Routine

Our bodies and our brains thrive on routine. Having a sequence that you work through to start your day, or before you go to bed, will help you (your brain and your hormones) prepare themselves for what is up next. 

In the Miller home we have a few things we do to help our boys prepare for sleep including putting on blue light blocking glasses, lowering the lights, praying together, and quietly reading. Personally, I like to listen to some affirmations or a track from Rest and Restore Protocol right before I lay down for bed. Whatever your routine, make it yours. Creating and keeping a routine will help you have a more successful night's rest. 

Here is a sample wind-down ritual that you can tailor for your own benefit: 

• Take 5 minutes to talk with your child about their day (co-regulate). 

• Spend 5 minutes listening to a calming playlist.*

• Go through a Buteyko breathing exercise, like your Recovery Breathing tool. 

• Use some sort of physical support, like speaking affirmations out loud, or using a heavy blanket. 

Remember, it is better to have a one-minute routine that you will do consistently, than to have a 30-minute routine that you will only do once a week. When it comes to a routine, consistency is key. 

* If you need a recommendation for relaxing your mind before bed, try our InnerVoice balancing harmonics. This summer, they are free. Use CODE: 'SUMMERSPARKSCAN' when you checkout for your free InnerVoice scan.

I personally listen [to balancing harmonics] when I’m sitting down, not on the go or when doing something. I have appreciated being able to listen since the music is soothing and with the time out I’ve decided for me I am able to refocus, enjoy, relax … sort of like hitting the “refresh me” button. - Anita

Recap:

Stress causes us to have shallow breath, which leads to sleep issues.

The solution? 

Layer a routine of Buteyko breathing along with SSP or RRP and other tools to help regulate your emotions and restore your nervous system back to homeostasis.

If you aren't sure where to begin, or how you'll remember that breathing exercise we talked about earlier, I've got your back. Reach out to me so we can schedule a quick call and I'll walk through how to begin taking back your breath. 

Rather watch the video version of this blog post? 🎥 Watch below: