Soothing Rhythm Breathing Worksheet

Download Worksheet


Threat interferes with one’s positive state of mind, and we often feel high body arousal and restlessness in anger, excitement, or similar experiences. Such experiences may come out of shame and a lack of self-compassion and related exposures. However, the soothing system of mind can help us connect with ourselves, foster compassion, make calm, and promote mental and physical well-being.

What Are the Theories Behind This Worksheet?

The three-circle model of compassion-focused therapy (CFT) is the framework behind the soothing system of our body, which works along with two other systems to regulate one’s emotional state. The other two include the drive system (performance-focused) and the threat system (survival and safety-focused). However, the soothing system brings calmness and safeness with self-compassion and relaxation of the body.

How Will This Worksheet Help you?

The experience of threat, excitement, or related emotional states influences the soothing system negatively. But to feel relaxed and calm or composed, we need to experience positive emotions associated with a soothing system. This worksheet will help people develop their rhythm or pattern of breathing for relaxing or slowing their arousal state down.

How Should You Use This Worksheet?

This worksheet is helpful for everyone to practice being calm and managing the state of high arousal that may bring anger or a similar negative experience.

Was this helpful?

Thanks for your feedback!