Breathe and Release:
A Guided Holistic Recovery Mini-Course
Introduction: Welcome to the Breathe and Release mini-course! This week-long guide is designed to help you integrate simple, effective holistic practices into your recovery journey. Each day, you’ll learn a new technique or habit that supports long-term healing and growth. These steps are small but powerful, helping you embrace recovery with mindfulness, balance, and intention.
Day 1: Setting Intentions
Objective: Clarify your goals for recovery and set the tone for the week.
Activity: Write down three intentions for your holistic recovery (e.g., “I want to feel more at peace,” or “I want to improve my sleep.”).
Exercise: Morning breathing practice (3 minutes):
Inhale for 4 seconds, hold for 4 seconds, exhale for 6 seconds. Repeat 5 times.
Reflection Prompt: What do I hope to release through this course?
Day 2: Breathe to Calm
Objective: Use breathing to manage stress and cravings.
Lesson: How stress impacts recovery and how breathing interrupts the stress cycle.
Activity: Box Breathing (5 minutes):
Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, hold for 4 counts. Repeat 4-6 rounds.
Reflection Prompt: When I feel stressed, how can I remind myself to pause and breathe?
Day 3: Grounding Through Gratitude
Objective: Cultivate gratitude to stay present and motivated.
Lesson: The connection between gratitude and recovery resilience.
Activity: Gratitude journaling:
Write down three things you’re grateful for today.
Exercise: Grounding practice:
Sit with your feet flat on the floor, take slow breaths, and focus on the sensation of your feet touching the ground.
Reflection Prompt: How does gratitude shift my perspective?
Day 4: Nourishing Your Body
Objective: Learn how food supports emotional and physical healing.
Lesson: The top 5 recovery-friendly foods (e.g., leafy greens, nuts, berries, whole grains, water).
Activity: Prepare one meal today using recovery-supportive ingredients.
Reflection Prompt: How does eating healthy make me feel more in control of my recovery?
Day 5: Releasing Emotional Tension
Objective: Let go of negative emotions that hinder recovery.
Lesson: The role of movement and mindfulness in releasing tension.
Activity: Progressive muscle relaxation (10 minutes):
Tense each muscle group for 5 seconds, then release (starting from feet to head).
Reflection Prompt: What emotions did I release today?
Day 6: Visualizing Your Recovery
Objective: Use visualization to reinforce positive outcomes.
Lesson: How visualization strengthens your commitment to recovery.
Activity: Guided visualization (5 minutes):
Close your eyes and imagine your ideal day in recovery. Focus on the details—how you feel, who you’re with, and what you’re doing.
Reflection Prompt: What’s one thing I can do today to make this vision a reality?
Day 7: Reflect and Plan
Objective: Celebrate your progress and create a sustainable plan for growth.
Activity: Journal reflection:
What was the most impactful exercise or lesson this week?
What habits do I want to continue?
Exercise: Create a recovery affirmation (e.g., “I am strong, capable, and committed to my healing.”).
Reflection Prompt: How can I integrate what I’ve learned into my daily life?
Conclusion: You’ve completed the Breathe and Release mini-course—congratulations! Recovery is a journey, and each step you take strengthens your commitment to a healthier, more fulfilling life. Remember, these practices are tools to support you. Return to them whenever you need grounding, clarity, or strength.
Next Steps:
Join my email list for more holistic recovery tips.
Follow me on TikTok for daily motivation.
Explore my books The 12-Step Dance to Recovery and Breathe and Release for deeper insights.
Let’s keep walking this path together!