A Guide to Grounding Yourself During Divorce or Mediation
Three Tools to Help You Navigate Divorce with More Clarity and Calm
Practice Coherent Breathwork
One of the simplest ways to reset your nervous system is through deep breathing techniques.
When we’re stressed, we breathe fast and shallow, sometimes 25–30 breaths per minute. This sends a signal to the brain that we’re in danger, which increases anxiety and reduces blood flow to our prefrontal cortex (the part of the brain responsible for decision-making and rational thinking).
Coherent breathing is the practice of slowing your breath down to 5–6 breaths per minute by breathing in for 5 counts and out for 5 counts through your nose.
If that feels like too much at first, start where you are. Try inhaling for 3 and exhaling for 3. Be patient with yourself. Like any new skill, this takes practice, but it works.
Over time, this breath work technique helps you access your inner peace, even during emotionally charged moments like court, mediation, or difficult conversations.
Visualize the Outcome You Want
After calming the body through breathing exercises for anxiety, your mind becomes more open and receptive. This is the perfect time to try guided visualization.
Visualization is used by athletes, leaders, and therapists to create mental clarity and calm before high-stakes moments. You’re not just imagining what you want, you’re rehearsing it emotionally, mentally, and physically.
Visualize yourself feeling clear, steady, and strong. Imagine walking into the room composed and grounded. See yourself being heard, respected, and safe.
This is not about controlling outcomes, it’s about strengthening your internal foundation so you can meet any outcome with presence and peace.
Tend to Your Nervous System Daily
You wouldn’t expect a sprained ankle to heal without rest, care, and attention. Your nervous system needs the same.
You might have been able to handle the stress of your situation for the first few days or weeks, but if you don’t actively regulate your system, it can spiral into chronic anxiety, panic attacks, or emotional shutdown.
Diaphragmatic breathing, grounding exercises, gentle movement, and time in nature can all help. Even just a few minutes a day can reset your baseline.
The more you tend to your system now, the better equipped you’ll be for whatever lies ahead.
Refocus Your Attention…It’s a Precious Resource
During stressful times, our thoughts often drift toward everything we don’t want: What if they say this? What if I lose that? What if it all goes wrong?
While it’s normal to worry, constantly focusing on worst-case scenarios drains your mental and emotional energy.
Think of your focus like currency:
Would you spend your money on what you don’t want?
Start tracking where your attention goes. Gently guide it back toward what you want: resolution, dignity, peace of mind, freedom, safety, self-respect.
You don’t have to ignore reality, but you do get to choose where your energy flows.
Meditation for
Peaceful Sleep
Reset your nervous system for rest
BOOST FOCUS – CREATE CALM
12-Minute BREATH RESET
Mondays & Fridays, 6:30 AM PST
Live breathwork sessions designed for BUSY Professionals. Learn a new breathing method each week.
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Recordings will be available for a few days.
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I Am Here to Support You
This process is not easy. But as a relationship coach, I have supported my client in finding their peace, reclaiming their power and reconnecting with themself at a deepest level ever.
If you’d like extra support during this tough transition, I offer private breathwork, energy and somatic healing sessions specifically for individuals going through divorce, mediation, or high-conflict transitions. You’re welcome to reach out for a consultation.
Until then, breathe deeply. Ground yourself. You are more resilient than you know.
