Breathing techniques are not one-size-fits-all. This article explains when different breathing tools—such as expansion breathing, HRV-style breathing, and box breathing—are most helpful, and how to match the right approach to your nervous system state to reduce anxiety without forcing calm.

Expansion breathing is a gentle, evidence-informed regulation strategy that focuses on creating space in the rib cage and torso rather than forcing slow breathing. This tool can be especially helpful during panic, shutdown, chest tightness, or anxiety driven by physical constriction, and is designed to support nervous system regulation without increasing distress.

Not all regulation happens through stillness. This article explores how movement, pressure, rhythm, and physical engagement can support nervous system regulation—especially for neurodivergent adults and individuals who feel more grounded through doing rather than sitting still.

A body-based regulation strategy that uses steady pressure and proprioceptive input to support grounding and nervous system stability. Deep Pressure / Proprioceptive Reset is especially helpful for anxiety, sensory overload, and executive-function fatigue.

A simple, evidence-informed regulation strategy designed to reduce or reorganize sensory input when overwhelm builds. The Sensory Load Reset helps the nervous system settle by lowering stimulation rather than forcing calm, making it especially useful for neurodivergent adults, trauma-exposed individuals, and anyone experiencing sensory overload or shutdown.

Navigating work while receiving SSDI, SSI, Medicare, Medicaid, or Colorado public benefits can be complex. This blog explains how work incentives, income rules, and visual tracking tools help you safely test a return to work while preventing overpayments. Includes TPD discharge guidance, Medicare/Medicaid protections, and Colorado resource links.

A quick, accessible technique for interrupting rumination and looping thoughts. The Randomized Call-Out Technique uses rapid naming of random categories to break cognitive spirals and restore mental flexibility.

HRV-style breathing (4–6 breath) is a simple, evidence-informed technique for calming the nervous system and reducing anxiety. This neuroinclusive version includes alternatives to counting, such as foot tapping, hand rhythms, and sensory pacing.

For individuals who struggle with interoception, this exercise is designed to support body awareness without requiring accurate internal sensing at the outset. By beginning with rhythmic touch and repetition, the technique provides external and proprioceptive input that can help internal signals emerge gradually. The focus is on noticing small shifts—such as changes in breath, muscle tone, or warmth—without needing to label or interpret them. Over time, this approach can support increased interoceptive awareness by building safety, predictability, and tolerance for bodily sensation. This exercise doesn’t assume interoception — it builds the conditions for it.

A simple polyvagal technique to reduce hypervigilance, overwhelm, and anxiety. The Orienting Response Reset uses slow visual scanning to help your nervous system return to a grounded, regulated state.

A simple, evidence-based relaxation technique that helps release tension, reduce anxiety, and calm the nervous system. Progressive Muscle Relaxation (PMR) is especially helpful for neurodivergent adults and anyone experiencing chronic stress or overwhelm.

Reduce anxiety fast with box breathing and visual tracing — a neuro-inclusive grounding technique for nervous system regulation and focus.

Learn how to use box breathing with visual tracing to lower anxiety, calm your nervous system, and improve focus. This neuro-inclusive technique blends breathwork and sensory grounding for fast, accessible regulation.

All libraries below are made available to clients through a partnership with the #1Job1Offer content platform. This collaboration allows WorkLife Wellness Lab to integrate high-quality, executive-function–friendly tools into vocational rehabilitation, coaching, and counseling services.

This article breaks down why shutdowns occur, who is most affected, and how external and internal triggers contribute to overload. You’ll learn how to recognize rising cognitive load, interpret triggers as signals rather than failures, and apply practical tools, boundaries, and strategies to prevent shutdowns or recover more quickly. Includes charts, trigger-mitigation examples, and a strategy tool to help you turn overwhelm into actionable insight.

This article breaks down the three types of cognitive load (intrinsic, extraneous, and germane), explains why neurodivergent and high-demand individuals are more susceptible, and shows what overload looks like at work and at home. You’ll learn how shutdowns show up in real behavior, why executive function becomes impaired, and how overwhelm affects learning, motivation, regulation, and daily functioning. Includes a downloadable awareness worksheet to help you track patterns, increase self-understanding, and build strategies that reduce shutdowns and support long-term sustainability.