Welcome to
Life in Balance
The journey to the life you desire starts with you. We are here to help guide you in creating a plan for your path.
We are so glad you stopped by!
If you found this page, you are exploring the opportunity to make a change.
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Wanting to improve or shift in a specific area of your life is a great thing to desire.
Our bodies have the amazing ability to regulate when given the right tools.
Getting better with stress can be as easy as practicing one of the following exercises.
Quick Breathwork Exercises
Coherence 3-2-5 Breath​​​​​
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In for three
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Hold for two
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Out for Five​​
This type of breathing gets you into an ideal psychophysiological state and helps you remain calm under pressure. It helps you stay focused and enhances your performance.
Box Breathing
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In, Two, Three, Four
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Hold, Two, Three, Four
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Out, Two, Three, Four
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Hold, Two, Three, Four
Box breathing has a profound effect on regulating your nervous system. It simulates the vagus nerve to balance emotions, and produces a calming effect.
Physiological Sigh
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Inhale sharply and deeply through the nose.
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Second, shorter sharp inhale through the nose.
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Exhale, through the mouth with pursed lips.
​A breathing pattern that is the fastest and most effective way to release your body’s stress response and remain composed in the moment. The double inhale allows for your lungs to fully fill up with oxygen and then the exhale releases the carbon dioxide.
Do you feel overwhelmed or off balance?
If you answered yes then this simple, yet powerful exercise, will help reground you and allow you to regulate your stress.
This technique is a simple and easy way to interrupt the stress response in less than a minute. Use it 3-4 times a day for a few minutes. Good times to use it are first thing in the morning, during your day in transition moments, on your way home from work, before going to sleep at night, really anytime in your day. Also, use it whenever a stressful event occurs and when you want to re-balance, get an energy boost, and gain more mental clarity.
Attention:
Bring your full attention to something that you appreciate, value, or find amazing. This can be a person, a physical object, a mental concept, or even a thought or memory.
Wait:
Pause and allow yourself to connect, noticing any details and sensations - allowing yourself to truly experience the present moment.
Exhale and Expand:
Take a deep, mindful exhale, and allow what you are feeling to expand in your body to amplify whatever sensations you are experiencing.
Using this form of meditation 10-15 seconds 3-5 per day has a profound impact on our overall wellbeing - making positive impacts on mental, emotional, and physical health. It reduces stress, anxiety, loneliness, depression, chronic pain, insomnia, burnout and improves our resilience.
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While many experience awe in special moments—witnessing the beauty of nature, for example, or holding an infant for the first time—the feeling of awe can be a part of everyday life. Even a few seconds of mindful appreciation, can derail the body’s stress response, moving it into “rest and digest” mode.
*Research conducted in 2020 by Amster and Eagle - The A.W.E. Study.