Blissful Breathing Card Deck: Your Surviving Narcissism Toolkit
Powerful, Practical Tools To Help You Breathe Your Way Back To Peace.
This deck provides a self-paced and transformative experience that supports you in reclaiming your life from narcissistic control
Hello fellow narcissistic survivor!
I’m George Watts—survivor of narcissistic abuse, BWY yoga teacher since 2010, and creator of healing resources like the Surviving Narcissism Card Deck.
If you’ve endured the invisible wounds of narcissistic abuse, you know how hard it is to find calm in the chaos. That’s why I created the Blissful Breathing Card Deck: Your Surviving Narcissism Toolkit—a powerful, practical companion to help you breathe your way back to peace.
After escaping narcissistic abuse, my yogic breath became my anchor. Breathing exercises were more than just yoga—they were a toolkit for reclaiming control, calming my nervous system, and reminding myself: I’m safe now.
And now, I’m sharing that toolkit with you.
What Is It?
This digital card deck includes 41 beautifully illustrated breathing cards designed specifically to support survivors of narcissism (emotional trauma). Whether you’re triggered, overwhelmed, or struggling with anxiety, these cards offer a sanctuary of breath when you need it most.
It’s not just breathwork. It’s soul work.
How It Helps Survivors Like Us
- Regulate your nervous system when triggered
- Ground yourself in the present when spiralling
- Feel safe in your own body again
- Calm racing thoughts and silence the inner critic
- Access peace—even when chaos surrounds you
Each card is designed for people recovering from the kind of mind-warping experiences that narcissistic abuse creates. Whether you’re just starting your healing journey or years along the path, this deck meets you where you are.
These cards are the perfect companion for the Surviving Narcissism Card Deck.
Blissful Breathing Card Layout
Each card has the following eleven fancy features:
- Chakra: Organised by Chakra
- Colour: Coloured border because yoga should be stylish
- Numbered: Numbered from 1 to 41
- English Name of the breathing technique in English
- Sanskrit Name of the breathing technique in Sanskrit
- Practice Time: Recommended time of day to practice
- Illustration: Beautiful, artistic illustration
- Contraindications: Make sure you don’t overdo it
- Benefits: The exercise’s superpower
- Instructions: Step-by-step, no extra yoga jargon.
- Affirmation: Because every exercise needs a surviving narcissism pep talk
The 41 Blissful Breathing Card In The Deck
Below are the names of the 41 blissful breathing cards in the deck:
- Accompanied Breath Retention: Sahita Kumbhaka
- Against The Grain Breath: Pratiloma Pranayama
- Alternate Nostril Breathing: Nadi Shodhana
- Bee Breath: Bhramari Pranayama
- Belly Breath: Abdominal Breath
- Bellows Breath: Bhastrika Pranayama
- Breath Counting
- Breath Retention: Kumbhaka Pranayama
- Channel Cleaning Breath: Nadi Shodhana
- Comfortable (Easy) Breath: Sukha Purvaka
- Cooling Breath: Sheetali Pranayama
- Crown Chakra Breath: Sahasrara Chakra Pranayama
- Earth Gesture Breath: Prithvi Mudra Pranayama
- Equal Breath: Sama Vritti
- Fire Breath: Agni Prasana
- Floating Breath: Plavini Pranayama
- Forehead Cleansing Breath: Kapala Randhra Dhauti
- Heart Chakra Breath: Anahata Chakra Pranayama
- Hissing Breath: Shitkari Pranayama
- Interrupted Breath: Viloma Pranayama
- Left Nostril Breath: Chandra Bhedana
- Life Force Gesture Breath: Prana Mudra Pranayama
- Lion’s Breath: Simhasana Pranayama
- Moon-Piercing Breath: Chandra Bhedi
- Ocean Breath: Ujjayi Pranayama
- Pleasant Breath: Sukha Pranayama
- Right Nostril Breath: Surya Bhedana
- Sacral Chakra Breath: Svadhisthana Chakra Pranayama
- Solar Channel Cleansing: Surya Anuloma Viloma
- Solar Plexus Chakra Breath: Manipura Chakra Pranayama
- Skull Shining Breath: Kapalabathi
- Sun-Piercing Breath: Surya Bhedi
- Swooning Breath: Murcha Pranayama
- Three-Part Breath: Dirga
- Three Locks Breath: Bandha Traya
- Tongue Lock Breath: Khechari Mudra
- Walking Breath: Bhraman Pranayama
- Wind Gesture Breath: Vayu Mudra Pranayama
- With the Grain Breath: Anuloma Pranayama
- Yogi Gorakhnath’s Breath: Gorakhshasana
- Yogic Symbol Breath: Yoga Mudra
7 Chakra Explainer Cards In The Deck
You can sort the cards by chakra (because who doesn’t love a good colour-coded system?). The chakra symbol is right there in the top corner of each card. Plus, I’ve tossed in seven snazzy, artistic Chakra Explainer Cards to keep things crystal clear.
Each explainer card spills the chakra tea on:
- What the chakra’s all about
- What kind of chaos happens the chakra is out of whack
- A few breathing tricks to get that chakra back in action
10 Nifty Reason To Choose The Blissful Breathing Card Deck?
10 nifty reason to choose this deck:
Nifty Reason 1: Built by Someone Who’s Been There
Created by a yoga teacher and survivor who’s cried into his herbal tea more than once. This deck isn’t just theory—it’s lived experience with a side of deep yogic breath and a dash of therapy.
Nifty Reason 2: Fits in Your Bag (and Your Breakdown Schedule)
Whether you’re in line at Tesco, hiding in the loo from your in-laws, or doom-scrolling Reddit, these cards are there—quietly whispering, “Breathe, darling, breathe.”
Nifty Reason 3: Healing Without the Hokey Pokey
No chanting in Sanskrit (unless you’re into that). Just real breathing techniques that don’t require lighting incense, buying crystals, or moving to Bali.
Nifty Reason 4: Yoga Teacher Vibes Without the Lycra
You get the wisdom of pranayama without having to squeeze into leggings or pretend to enjoy kale smoothies. It’s all the zen, none of the contortions.
Nifty Reason 5: Can’t Ghost You Like Your Ex Did
This deck won’t disappear, gaslight you, or slide into your DMs with an apology playlist. It shows up. It’s reliable. It wants you to heal. It’s the relationship you deserved all along.
Nifty Reason 6: No Expiry Date
You can use these cards forever—or at least until you’re 108 and leading a breathing circle in the care home. Healing has no deadline, and neither do these breaths.
Nifty Reason 7: They Don’t Talk Back
No passive aggression. No guilt trips. Just 41 calm-inducing, ego-free cards whispering, “Let’s take one mindful breath and not text them back.”
Nifty Reason 8: Cheaper Than Therapy (But Pairs Well With It)
These cards cost less than one therapy session, and your therapist will love that you’re breathing instead of rage-texting your narcissist at 2am.
Nifty Reason 9: Spiritual But Still Slightly Cynical
You’re healing, but you still roll your eyes at inspirational quotes. Perfect. These cards strike that magical balance between “woo” and “what a load of…” while actually working.
Nifty Reason 10: Let’s Be Honest—You Need a Win
You’ve been through enough. You deserve something that’s easy, beautiful, and actually helpful. These cards won’t solve all your problems—but they will help you breathe through them without punching a wall.
Swipe Right For Healing: Explore On Any Device
Unlock the magic of the Blissful Breathing Cards by accessing the PDF on your iPad, Tablet, or Phone. Dive into your digital healing journey—just download the PDF, sit back, and swipe through each card. It’s like having a surviving narcissism therapist in your pocket.
Bonus Bliss: 7 Breath-Wisdom Cards to Inspire Your Inner Yogic Zen
As an extra bonus, I’ve slipped in seven gorgeously illustrated blissful breathing quote cards. These quotes aren’t just here to look pretty—they’re here to sprinkle a little inspiration into your yoga sessions and keep you motivated.
What Are Others Saying About The Deck?
“These cards are my new emotional first aid kit!”
“Whenever my inner critic (or a lingering narcissistic voice) starts ranting, I grab a card, breathe, and feel like a Zen superhero. It’s like therapy, but cuter and cheaper!”
— Jenna R., London
“Who knew breathing could feel like a spa day for my soul?”
“This deck turned my frantic ‘what if’ spirals into peaceful ‘ahhhh’ moments. I keep them by my bed, my desk, and even in my handbag — because anxiety doesn’t keep office hours.”
— Priya K., Manchester
“Goodbye emotional chaos, hello bliss!”
“As a survivor, I’ve tried everything from crystals to screaming into pillows. But these cards? They actually work — and they make me giggle at how simple and powerful breathing can be.”
— Tom S., Brighton
Here’s What You’ll Get
You’re in for a treat! Here’s what you’ll get:
- A link to download the 41 cards in JPG format—perfect for your digital collection.
- Another link for the 41 cards in PNG format—because who doesn’t love options?
- A high-quality PDF of all 41 cards, for those who prefer their yoga in paper form.
- A super helpful guide on using the cards to cultivate inner calm.
- 7 Chakra explainer cards to help you align, balance, and impress your friends with your chakra knowledge.
- 7 artistic blissful breathing quote cards—because your breath deserves a little inspiration too.
- A 4-minute video demonstrating how to print at home (or convince your printer to behave).
Digital Download
After purchasing, you’ll be whisked away to SurvivingNarcissism.co.uk and your very own “Account” page. Click “Download Files” next to your order—go ahead, go wild! Download as many times as you want, whenever you want. Your files will be patiently waiting on the “Your Account” page, ready for action.
Printing
You can print the cards from your printer at home or send them to a local or online printer to print (you’ll only need to print 11 pages).
Terms Of Use
These files are for your personal use only. Therapists, feel free to sprinkle them into your sessions, but remember: no selling, no reselling, and no giving them away like it’s Christmas. Keep the good karma going! If your clients start eyeing your cards, just tell them to grab their own deck here.
Surviving Narcissism FAQs
What are the top 12 warning signs that my mother or father is a narcissist?
If you think you were raised by a narcissistic parent here are some warning signs to look for:
- 99% of the conversation is about themselves (their favourite subject)
- Immature behaviour
- Selfish behaviour
- Brags about your achievements to others, but almost never supports you emotionally
- Constantly blames others for problems that stem from their behaviour
- Well-liked and/or important to others, but controlling and manipulative when no one is looking
- Makes you feel bad for not doing what they want immediately
- Makes you feel guilty by boasting about how much they have done for you
- Ruthless – doing anything to be and stay on top
- Unforgiving
- Makes you feel anxious
- Sabotages your confidence
What are the 7 most common traits of adult children who grew up with narcissistic parents?
1. Guilt
Adult children of narcissistic parents fear that they will hurt someone else by choosing to do what’s right for them. They have been trained to consider their parent’s needs first and foremost, and it is therefore hard for them to consider their own needs without feeling selfish for doing so. This guilt and indecision can be all-consuming for years.
2. Low Self-esteem
Gaslighting is a form of manipulation in which the parent will covertly sow seeds of doubt in their child, making them question their own memory, perception, or judgement. A classic example is when the narcissist blatantly lies so that you’re not sure in the future what is true and what is not. Another classic narcissist ruse is when the parent denies an experience from the past ever took place, invalidating the child’s feelings about the event.
Growing up with a narcissistic parent can leave the adult child feeling that they have very little to offer, even when the contrary may be true. Growing up, their talents and skills may have been downplayed, ignored, or co-opted by the narcissistic parent who will have felt threatened by their child’s skills. Even when a survivor of narcissism experiences success, they can feel that they don’t deserve it which may give rise to impostor syndrome.
3. Get Into Other Relationships With Narcissists
Even after growing up amid lies, manipulation, and abuse, it can be really difficult for adult children of narcissists to step away from caring for and loving a narcissistic parent. They will likely feel guilt for trying to step away or build boundaries, and may even enter into relationships with partners who show narcissistic traits. Love based on manipulations and conditions is something that is known to them, whereas unconditional love might seem daunting.
4. Compassion For Others
Most adult children of narcissistic parents display a great ability to show compassion and love for others, are able to form loving relationships, and learn to love and care for themselves. It is possible to recover from growing up with a narcissistic parent.
5. Self-Blame
A narcissistic parent is always emotionally tone-deaf, and are constantly preoccupied with themselves to be aware of the emotional needs of their child. In order to try to maintain the family unit, the child (even as an adult) shies away from blaming their parent and instead takes all the blame on themselves. The mantra going on inside their heads is: “If I was better at XYZ my dad/mum would love me.”
This can continue into adulthood, where the adult child continues to take the blame for things that aren’t always their fault. They become the scapegoat in many situations to keep the peace.
6. Fear Taking Any Attention Away From The Narcissist
Narcissistic parents can explode into anger or burst into tears without much warning, which forces their children to take up as little space as possible in order to avoid triggering one of these emotional outbursts (and also fearing taking any attention away from the narcissist in the process). It can feel like walking on eggshells – trying to do everything possible to avoid their parent having a meltdown.
7. Insecure Attachment To The Narcissist Parent
Adult children of narcissists are prone to become insecurely attached to their parent, which prevents them from a healthy exploration of their environment. My brother is four years older than me. When I was 18 and was contemplating going to University in America (I lived in the UK) he told me: “Great idea. Get as far away from XYZ (our narcissist parent) as you can.” Thankfully, I took his advice but was made to feel guilty every time I called or returned in the Summer months to visit.
The neglect, manipulation, or emotional absence of a parent can leave their child questioning how safe they will be able to feel in other people’s hands. This leads some adults to become fiercely independent, not trusting that anyone else can be relied upon. It can, however, lead others to cling to their partners for love and demand the attention of their significant other at all times.
What is a parentified child?
Children who grow up with a narcissistic parent will have organised their whole life and personality around the happiness of their parent, and will then grow up organising their life around the happiness of others – many of them working in the helping profession.
Do narcissist live vicariously through their child?
Yes. Narcissists love nothing more than living vicariously through their children.
For example, my brother was a top-ranked professional golfer. Our narcissist parent basked in the glow of his success because it made him look great to strangers. Those of us on the inside (close family members) knew very well that any “help” that was given to my brother was purely to inflate the narcissist’s grandiose sense of self.
To this day my brother and family members are constantly reminded of all the help and sacrifice given by the narcissist. It’s like listening to a broken record. Narcissists constantly embellish and exaggerate the help they give.
They do this to fish for admiration.
Why are narcissists threatened by your differences?
If you think differently or interpret something differently to a narcissist, they will take offence to it.
If you don’t think and act like them, they will be threatened by you. It’s because the narcissist has no empathy. They simply don’t ever see life from another person’s perspective – getting psychologically into someone else’s shoes is a no-no for a narcissist.
They have zero curiosity about you and how you feel. If you dare to be different in any way from a narcissist, it means they are no longer the centre of the Universe which is a psychological death for them.
Why do narcissists create so many enemies?
If you think differently or interpret something differently to a narcissist, they will take offence to it, and it will turn into an adversarial interaction very unnecessarily. They are experts at turning any issue into a “right or wrong” mentality.
They crave being correct and superior at all times. They have no capacity to collaborate. That is why a narcissist can’t help but see enemies everywhere they look. If you’re not willing to be an exact clone of them, then you are an enemy.
Don’t be drawn into the fight with them!
That’s exactly what they want you to do. You’ll never win a fight with a narcissist. You will always be wrong. They are empty people and the way they temporarily fill that void is by fighting, moodiness, tantrums, and petty arguments.
Why do narcissists have zero introspection abilities?
Narcissists go so deep into their alternate reality that when you come along and say: “Let us think things through a bit differently,” they will say: “No, my mind is already made up, and if there’s a problem between you and me then you’re the problem.”
They go deep into blame, accusing and forceful mode if you dare to think and act differently from them. Your differences will trigger their exploitation, manipulation and control mode.
Do narcissists view relationships as a hierarchy?
Yes!
Instead of looking at relationships as a collaborative (equal to equal) engagement, a narcissist looks at relationships as a hierarchy.
They think of “who is above” and “who is below” in this relationship. And you’ve guessed it, they want to be “above”. They always want to be the top dog. They don’t value differences and uniqueness.
They value power and control over others.
Do narcissists know how to be friends?
No!
Unless you become a clone of them, but that isn’t friendship. That’s an unhealthy co-dependency. They simply don’t know how to be friends.
Friends have the mindset of bringing their pluses and minuses to the equation and figure out how to accept, encourage, and accommodate one another in a healthy uplifting way. That kind of thinking is lost on a narcissist.
They have a long history of people not liking them (except for strangers who they go all out to impress), and they’re constantly trying to rationalise as to why it can’t possibly be a reflection on them.
That means they miss out on the steps needed to build friendships!
They much prefer collecting enemies versus friendships. This is, of course, all subconscious. They won’t be aware that they sabotage friendships.
What percentage of the population are narcissistic?
Most psychologists would say approximately 10% of the population are narcissistic.
What are the 4 types of narcissism?
The four main types of narcissism are: grandiose, covert, malignant and communal.
What is a grandiose narcissist?
The four main types of narcissism are: grandiose, covert, malignant and communal.
The classical narcissist is the “grandiose” type.
They are known to be very egotistical, arrogant, attention-seeking, and validation-seeking. They want you to admire their lovely house, car and possessions. And most of all they don’t bother listening to anyone.
The only person that matters in the room is themselves.
They are the universe and everyone else must revolve around their whims, desires, and needs.
What is a malignant narcissist?
The four main types of narcissism are: grandiose, covert, malignant and communal.
The malignant narcissist is all the things a grandiose narcissist is (lacking empathy, entitled, grandiose, and pompous) but they are also really mean.
They will do really bad things and feel little to no guilt, which puts them almost on the psychopathic spectrum. They constantly lie, cheat, and steal.
They are your Bernie Madoff types ( Bernie was an American fraudster and financier who ran the largest Ponzi scheme in history, worth about $64 billion).
What is a covert narcissist?
The four main types of narcissism are: grandiose, covert, malignant and communal.
The covert narcissist is someone who is very put upon by the world (underachievers), but are still grandiose. They might say something like: “I’m a really great painter, but the world never really recognised my greatness.”
They feel like life did them wrong.
They can be very passive-aggressive.
They can come across as depressed, but they aren’t.
No amount of medication will make them feel better.
They will always have the mindset of “Woe is me. Nobody sees how great I am.” They will always be hypersensitive to criticism. They will always be mad at the world. They will always blame the world for their situation.
They will always feel like the victim.
They will never take ownership of their actions.
What is a communal narcissist?
The four main types of narcissism are: grandiose, covert, malignant and communal.
The communal narcissist is someone who says things like: “I’m off to feed the homeless today” (while they are dressed in expensive clothing). Or they may say: “It’s dog rescue day on Thursday.”
They are always trying to save the world.
They go to lots of events, but they need a lot of recognition. They love nothing better than having a building named after them. They walk around saying: “Look at all the amazing good I do for the world”.
They constantly let others know about their goodness and giving nature.
The irony is that they have zero empathy for the people they are trying to help!
All they want is recognition and validation for all their good work. They wouldn’t dream of ever doing good quietly. They will inform as many people as possible about their good deeds.
Are men more likely to be narcissist?
Yes!
Narcissism is much more prevalent in men.
The ratio is 80/20 (80% men, 20% women). Part of the reason for this disparity is because men aren’t taught to show their emotions when growing up. Emotions aren’t widely valued for boys and that sets up a life path lacking in empathy, compassion, and vulnerability.
Men are also measured on their achievements: making lots of money, having a big title, and having a big house. These are all superficial drives and are the ingredients for creating a narcissist.
Can narcissists be generous?
Yes.
They may buy everyone big expensive meals, and send them on big vacations to create an illusion that there are lots of people around them.
Those people wouldn’t be around just on the basis of how the narcissist treats them. If the narcissist didn’t buy the meals and holidays, the people around him/her wouldn’t be around for long…and the narcissist is very aware of that.
“Hey George, your Blissful Breathing Card Deck looks like a fun way to heal! I can’t wait to start using it on my healing journey!”
George Watts
Survivor of Narcissistic Abuse
BWY Yoga Therapy Teacher
Creator of the Surviving Narcissism Card Deck
Got Questions? I’m here to help–Email Me
P.S. Got questions about the Blissful Breathing Card Deck, I’d love to help—just shoot me an email.
P.P.S. If you’re in a narcissistic relationship, or recently extracted yourself from one, you might like my Surviving Narcissism Card Deck.
