Pattern Interrupt: Breathwork For Cravings & Self-Sabotage

This short breathwork practice is designed as an SOS tool for moments when you need immediate relief from cravings, self-sabotaging behaviours, addictive urges, emotional overwhelm, or repetitive thought patterns.

When we're triggered, stressed, or emotionally activated, it's easy to fall back into old habits and unconscious patterns. This simple pattern interrupt breathwork flow helps create space between an urge and your response, allowing you to return to the present moment and make decisions from a more conscious place.

Using a series of deep breaths followed by a brief breath hold, this practice helps shift your state, regulate your nervous system, increase awareness, and redirect your focus in just a few minutes.

Use this track anytime you notice yourself getting pulled toward behaviours, thoughts, or emotional patterns that no longer serve you.

Sometimes all we need is a moment to pause, breathe, and remember that we have a choice.

With gratitude,

Jeremiah

Transcript

Welcome to this Pattern Interrupt Breathwork Flow. You can use this anytime you feel yourself getting pulled towards self-sabotaging behavior or addictive behavior or even just a pattern of thinking and feeling in a way that you know is not helpful, Not productive. It will shift your mood, Shift your energy, And shift your state within just a matter of minutes, Leaving you alert and focused, And ready to make a decision from a conscious place. To find a comfortable seat. Some more preferably with a backrest if you need it. We're going to be taking 10 breaths in and out through the mouth, Full breaths, Filling all the way up and letting go. On the 10th and final breath, You're going to exhale all of the air out and hold at the bottom for approximately 30 seconds. After this, We'll breathe in together. And then exhale once more letting it go and resuming a natural breathing pattern. We'll begin with our first breath in through the mouth in 5, 4, 3, 2, 1. Breathing in, Filling all the way up. And letting go, Exhaling. And breathing in, And letting go. And breathing in, And letting go. Breathing in for four, And letting go. In for five, And letting go. In for six, And letting go. In for seven, Breathing in a little bit more, Letting go. Breathing in for eight, Filling all the way up. Letting go, In for nine, Filling, Filling, And letting go, Taking your 10th breath, Breathing in all the way, The biggest breath you've taken all day, Filling all the way up. And exhale, Letting go. Letting go and letting your breath relax at the bottom, Holding here Relaxing your shoulders, Your jaw and your neck muscles. For staying present in the moment. Hearing the sounds of the music. And feeling the subtle shifts in your body in your nervous system. We're almost there. We'll take a big breath in through the nose in 5, 4, 3, 2, 1. Breathing in, Filling all the way up. Holding briefly. Continuing to hold. And exhaling, Letting it all go, Letting those shoulders relax again. And you can take another breath in through your nose, Filling all the way up. And exhaling, Letting it all go, Relaxing. Breathing in again through the nose, Filling up. And letting it go and relaxing. You can continue to breathe in through the nose, Lighter and lighter as you go. Thank you for joining me in this short and sweet breathwork flow. I hope you're feeling more resourced and more capable of choosing intentionally. What to do next. You're not alone in these challenges. You are always supported. Thank you for joining me. Namaste.