EMDR Tool: Breathing Shift Worksheet

How to Use This Worksheet

Begin by recalling a positive or calming memory and noticing your natural breathing rhythm. Using the guided steps, observe how your breath changes when thinking about a mildly distressing memory, then consciously shift your breathing back to the steady, pleasant baseline from the beginning of the exercise. This technique helps anchor the body in safety and provides a practical way to regulate emotions in and out of therapy.

Who It’s For

This worksheet is designed for clients in EMDR therapy, individuals experiencing stress, and anyone seeking grounding tools to manage emotional activation. It is especially helpful for those learning to recognize early signs of dysregulation, strengthen body awareness, and cultivate quick, reliable techniques for emotional balance.

Expected Outcomes

• Improved awareness of how breath shifts in response to emotional states
• Increased ability to return to a calm, grounded breathing pattern
• Better recognition of stress cues in the body
• Strengthened emotional regulation between EMDR sessions
• A reliable technique for grounding before or after difficult moments or therapy work