When life feels overwhelming, mindful breathing is more than a relaxation tool. It’s an act of care. It tells the body, “you are safe for now.” It reminds the nervous system to soften, and gives the heart a moment to rest.
Mindful breathing connects us to our shared humanity. No matter where we come from, we all breathe. When systems fail us, when injustice feels unbearable, we still have access to this small, powerful pause.
1. The Guided Pause (1-minute reset)
- Inhale slowly through your nose.
- Exhale through your mouth.
- Breathe in again and silently say to yourself: “In.”
- As you exhale, say: “Out.”
- Repeat for one minute.
You can add a word like “peace” or “calm” on the exhale. This is grounding and simple—ideal when emotions are high.
2. Step Outside (even for a moment)
Feel the air on your skin. See the sky. Step onto your porch or open a window. Take 3 conscious breaths. Let yourself arrive.
Optional: 4-7-8 for Bedtime
We’ve shared this before, but it’s still helpful for sleep:
- Inhale through the nose for 4 counts.
- Hold for 7.
- Exhale for 8.
- Repeat 3–4 times, gently.
This isn’t about perfection—it’s about care.
In times of distress, let’s not chase performance. Let’s choose kindness. Mindful breathing won’t solve every problem, but it can give you the strength to face them with clarity.
You are allowed to feel deeply. You are allowed to rest.
Looking ahead: Walking Meditation (sneak peek)
After discovering that seated meditation didn’t feel safe for me, I found another way to calm my body and reconnect: walking meditation. I came across the teachings of Thich Nhat Hanh and began to explore mindful walking at my own pace. These practices helped me stay grounded when stillness felt impossible.
Practicing mindful walking at sunrise has helped me sleep better, reduce stress, and feel deeply connected with nature. During those quiet early mornings—before the world fully wakes up—I notice the breeze, birdsong, the way the air smells. I become part of everything around me.
One of the simplest ways I practice is by matching my steps to my breath: right foot, left foot, right foot, left foot. Or I might repeat a gentle phrase with each step, like Thich Nhat Hanh’s “Every step is peace.” Over time, the mind quiets. The walk becomes the meditation.
You don’t need a perfect space. You don’t need to do it for long. Just begin with 5 minutes and return whenever you need.
Here’s one of my favorite verses:
Peace is every step. The shining red sun is my heart. Each flower smiles with me. How green, how fresh all that grows. How cool the wind blows. Peace is every step. It turns the endless path to joy.
Next blog: A full guide to getting started with walking meditation, including tips and inspiration for all levels.
This is Blog #4 in our mindfulness series for the community.
You can read the previous blogs here:
Take what serves you. Leave the rest. And come back anytime you need a pause.
With love and care,
Angélica 💜
