Returning to the Breath

This Week's Practice

I’ve been reminded of something over and over recently: one of the most essential tools for facing the world is the breath, and where it lands in your body.

In any situation, returning to the breath is your number one tool in the toolbox, above all else.

And yet, it’s so easy to forget.

It seems simple enough, but it’s often the first thing to slip our minds. Because breathing happens automatically, we forget that when we breathe intentionally — noticing where in the body the breath is landing — everything changes.

Many of us breathe shallowly into the chest, which keeps the body in a state of subtle alertness, a quiet but constant fight-or-flight mode.

When we shift our breath deeper, into the belly, we begin to stimulate the vagus nerve. This activates the parasympathetic nervous system, the part of us that helps the body relax, rest, and restore. As we do, the heart rate slows, blood pressure lowers, and oxygen exchange improves. Over time, this reduces stress and anxiety, helping us meet the world with more calm, presence, and grace.

So, how aware of your breath are you?

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The Practice

This week, we’re training the breath, with an exercise my yoga teacher shared with me. Because I too, forget to breathe into my belly.

Find something with a little weight — a yoga block, a few books, or a 2–5 lb weight.

1. Lie on your back and place the object on your stomach.

2. Breathe into your belly, gently lifting the object with each inhale.

3. Inhale for a count of four.

4. Hold for four.

5. Exhale for six.

6. Repeat for at least five minutes.

You’re teaching your body to naturally breathe into your belly, cultivating calm and a softer, steadier presence in any situation.

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Intention

Your breath is your greatest tool for facing the world with grace.
In every moment, return to it.

Mantra:
Pause. Return to the breath.

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