Healing Anxious Attachment

For high-achieving women who crush it everywhere except love. Discover how to stop overthinking, trust your intuition, and build the secure relationship you've always wanted—without dimming your shine.

7 Day Self-Soothing Challenge: Day 1 Breath Work Guide

anxious-attachment-healing breath-work-anxiety emotional-regulation mindfulness-practice nervous-system-healing relationship-anxiety-relief self-soothing-techniques Aug 22, 2025

Are you constantly spiraling in your thoughts? Racing mind keeping you up at night? Feeling like you can't catch a breath when relationship anxiety hits? Gorgeous, it's time to learn the foundation of all healing—and it starts with your breath! 💕

The Foundation: Why Breath Work Changes Everything

Helloooo beautiful! 👋🏽 Welcome to day one of our seven-day journey that's about to completely transform how you handle stress, anxiety, and those overwhelming moments when your thoughts are running the show.

Today we're diving into breath-focused mindful practice—and I'm not talking about some woo-woo thing that doesn't actually work. This is the real deal foundation that every secure girly needs in her toolkit! ✨

Think about it: when you're triggered, what's the first thing that happens? Your breathing changes, right? You either hold your breath or it gets super shallow and fast. That's your nervous system saying "DANGER!" even when you're just overthinking a text message. 🙈

The beautiful thing about breath work is that it's always available to you. No apps needed, no special equipment—just you and the most powerful self-soothing tool you already have!

Setting Yourself Up for Success (This Part Is Crucial!)

Before we jump into the practice, let's talk about creating the perfect environment for your healing, bb!

First things first: find a safe space where you won't be interrupted. Turn off those notifications, put your phone on do not disturb, and give yourself permission to be fully present with yourself. This isn't the time to multitask—you deserve your full attention! 👑

Here's what I want you to remember: do this exercise tonight for sure, but if it feels good (and I have a feeling it will!), you can absolutely do this in the morning, at lunch, or whenever you need to reset. The key is recognizing your bandwidth and not forcing it.

I used to be the queen of "more is better" until I learned that sustainable micro-habits are what actually create lasting change. So start with tonight and see how it feels!

What to Expect: Your Mind Will Wander (And That's Perfect!)

Let me tell you something that's going to save you SO much frustration: your mind is going to wander. Like, a lot. 🤩

While you're focusing on your breath, your brain might start planning dinner, thinking about tomorrow's to-do list, or spiraling about that conversation from three days ago. Does this mean you're "bad" at meditation? Absolutely not!

This is exactly how I used to think—in absolutes. I'd be like "Well, I had a thought, so I completely failed at this 10-minute meditation." Sound familiar? That perfectionist mindset will sabotage your healing every single time.

Here's the real tea: if you meditate for 9 minutes and 56 seconds, and for just 4 seconds you have space between your thoughts, that's a massive win! You're looking for those little blips, those moments of peace between the mental chatter.

The Magic Happens in the Space Between Your Thoughts

This is where things get really juicy, gorgeous! Those spaces between your thoughts? That's where the magic lives. ✨

When you start to notice these blips, you're developing what I call observational awareness—your ability to witness your thoughts instead of being completely consumed by them. This is literally the foundation of emotional intelligence and healthy relationships!

Think about it: when you can observe your anxious thoughts instead of believing every single one, you're no longer at their mercy. You start to see thoughts as just mental events passing through, not absolute truths about your reality.

This skill will change everything about how you handle relationship anxiety, trigger moments, and those spiraling sessions that used to completely derail your day.

Why This Challenge Will Transform Your Nervous System

Here's what most people don't understand about self-soothing: it's not just about feeling better in the moment (though that's amazing too!). You're literally rewiring your nervous system to handle stress differently. 💕

Every time you choose to breathe mindfully instead of letting your thoughts run wild, you're building new neural pathways. You're teaching your body that it's safe to slow down, that you don't need to be in constant fight-or-flight mode.

For us anxious girlies, this is HUGE. We've trained our nervous systems to be hypervigilant, always scanning for threats (even in safe relationships). This practice helps you come back to your body and remember what safety actually feels like.

The more you practice, the easier it becomes to access this calm state when you really need it—like when you're overthinking after a great weekend together or spiraling about your partner's text response time.

Celebrating Your Wins: The Self-Soothing Muscle You're Building

After you do tonight's exercise, I want you to flex those self-soothing muscles by celebrating the small wins! This isn't optional, boo—it's part of the healing process.

Notice what you experienced during the practice. Did you feel more relaxed? Did you catch your mind wandering and gently bring it back? Did you find even one moment of peace? Whatever it was, I want you to acknowledge it!

This is how we build self-trust—by honoring our efforts and recognizing our growth, even when it feels small. You're literally reprogramming your brain to notice progress instead of only focusing on what's "wrong."

Next Steps For The Anxious Girly

If you're ready to dive deeper into this self-soothing journey (and I know you are, gorgeous!), here are your next steps:

Complete tonight's breath work practice and really give yourself permission to be present with whatever comes up
Comment below about what you noticed after the exercise—did you feel more relaxed, centered, or maybe just proud that you showed up for yourself?
Set a gentle intention for tomorrow without putting pressure on yourself to be perfect at this
Join the Healing Girl Gang community where other amazing women are on this same journey of becoming secure and self-soothed

Remember, healing isn't linear. No effort is wasted! You're exactly where you need to be on your journey to becoming secure. And trust me when I say that the peace on the other side is SO worth it.

Key Moments in This Episode

[0:00] Welcome to day one of the seven-day self-soothing challenge
[0:06] Introduction to breath-focused mindful practice as the foundation
[0:30] Best time to do the exercise (tonight!) and frequency tips
[0:48] Why your mind will wander during breath work (and that's normal!)
[1:30] Finding the "blips" between thoughts where the magic happens
[2:08] How observational awareness builds emotional intelligence
[2:30] Celebrating small wins and participating in the community

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