BEACON BALANCE Practices

Purpose: BALANCE is how you get steady enough to see clearly. These are short resets to lower threat physiology and widen your field of view.

1) Orienting + Long Exhale (90 seconds)

Use when: you feel tight, rushed, tunnel-vision, or “on defense.”
How:

1. Let your eyes slowly scan the room left to right.

2. Let your gaze land on 3 ordinary objects (chair, plant, window).

3. Inhale gently through your nose.

4. Exhale longer than you inhaled. Repeat 6 times.

   
   Done signal: shoulders drop, jaw loosens, attention widens.

2) Physiological Sigh (30–45 seconds)

Use when: you need a fast downshift (anxiety spike, adrenaline, agitation).
How:

1. Inhale through your nose about 70%.

2. Without exhaling, take a second short “top-up” inhale.

3. Exhale slowly through your mouth until empty.

4. Repeat 2–3 times.

   
   Done signal: your breath naturally slows; urgency softens.

3) Hand-to-Heart + Belly Breathing (60–120 seconds)

Use when: you feel emotionally stirred, self-critical, or disconnected from yourself.
How:

1. One hand on chest, one on belly.

2. Breathe so the lower hand rises slightly more than the upper hand.

3. Exhale a little longer than the inhale.

4. Say silently: “I’m here. I’m safe enough. One step.”

   
   Done signal: inner volume drops; you feel more “in your body.”

4) Soft Eyes (60 seconds)

Use when: you’re overfocused, staring, or mentally clenched.
How:

1. Keep your head still and relax your gaze.

2. Let the edges of your vision come online (peripheral vision).

3. Take 5 slow breaths while staying aware of the room.

   
   Done signal: less mental grind; more spacious attention.

5) 5–4–3–2–1 Sensory Scan (60–90 seconds)

Use when: you’re spinning in thought or getting pulled into a story.
How:

1. Name 5 things you can see.

2. Name 4 things you can feel (feet in shoes, air on skin).

3. Name 3 things you can hear.

4. Name 2 things you can smell.

5. Name 1 thing you can taste (or one slow breath).

   
   Done signal: mind returns to present; fewer runaway thoughts.

6) Shake + Stillness (40 seconds)

Use when: you feel stuck, frozen, or “loaded” with energy.
How:

1. Shake out arms, shoulders, hands for 20 seconds.

2. Then stop completely and feel the sensations for 20 seconds.

3. Take one slow exhale.

   
   Done signal: tingling warmth; energy moves; you feel more alive and grounded.

7) Box Breathing (60–90 seconds)

Use when: you want steady focus before a decision, meeting, or difficult conversation.
How:

1. Inhale 4 counts.

2. Hold 4 counts.

3. Exhale 4 counts.

4. Hold 4 counts.

5. Repeat 4 rounds.

   
   Done signal: steadier pulse; clearer attention; less reactivity.

8) Tension–Release (45–60 seconds)

Use when: your body is braced (jaw/shoulders/forearms tight).
How:

1. Tighten fists + shoulders firmly for 5 seconds.

2. Release completely for 10 seconds.

3. Repeat 3 times.

4. End with one long exhale.

   
   Done signal: physical unclenching; breath deepens.

9) Long-Exhale Ladder (60 seconds)

Use when: you’re keyed up and need a gentle, reliable downshift.
How:

1. Inhale naturally (don’t force it).

2. Exhale for 4 counts.

3. Next breath: exhale for 6 counts.

4. Next breath: exhale for 8 counts.

5. Repeat the ladder once more if you want.

   
   Done signal: calm alertness; less pressure in the chest.

10) Feet + Seat (30–60 seconds)

Use when: you’re about to speak and want immediate grounding.
How:

1. Press your feet into the floor.

2. Feel the support of the chair under your body.

3. Unclench your jaw and soften your tongue.

4. One slow exhale.

   
   Done signal: presence returns; voice steadies.

How to simply choose

• Spinning thoughts? 5–4–3–2–1 or Soft Eyes

• Adrenaline spike? Physiological Sigh or Long-Exhale Ladder

• Braced body? Tension–Release or Shake + Stillness

• Before a meeting? Box Breathing or Feet + Seat

• Emotional wave? Hand-to-Heart + Belly