ILAY POLAT COACHING
When the urge hits, start here.
A free somatic guide for moments when stress, cravings, or emotional eating feel hard to interrupt. Pick one practice. Try it this week. Let it get familiar.
Orient to the room in under a minute.
Use a gentler breath without forcing calm.
Create a small pause before you react.
What you can try
No long routine. No perfect setup. Each practice is short enough to use in real life.
Look around
Notice three things you can see and two sounds you can hear. It helps you come back to this room.
Let the exhale soften
No big breath. No pushing. Let the out breath run a little longer than the in breath.
Name what is here
Name the feeling or urge before you decide what to do next. Sometimes that small pause is enough.
Use it when
Stress is high and your thoughts are moving fast.
A craving arrives before you have had time to check in.
You want support without another complicated routine.
Ilay Polat, MSc
My work brings coaching, behavior change, and body awareness together. I made this guide to give you something simple to reach for when a hard moment shows up.
Keep it somewhere easy to find
You do not need to use every practice. Choose one. Repeat it. Notice what changes.
