Healing Through Breath

Hello Mindful Brewers,

How Your Breath Builds Emotional Strength and Steadies Your Nervous System

September brings a gentle shift in the air—perhaps cooler mornings, the first turning leaves, or the subtle change in light that signals autumn's approach. As nature begins its seasonal transition, our bodies too might crave a different kind of steadiness. This month, we explore one of the simplest yet most powerful tools we all carry with us: our breath. Breathing happens automatically, without our conscious thought—about 20,000 times each day. Yet when we bring gentle attention to this natural rhythm, something remarkable happens. The breath becomes a bridge between body and mind, a doorway to greater calm,

and a resource we can access anytime, anywhere, without special equipment or expertise.

What if your breath could be more than just keeping you alive? What if it could also be a path to feeling steadier, calmer, and more at home in yourself?

Why Breathing Matters for Emotional Wellbeing

Our breath is directly connected to our nervous system—the intricate network that governs how we respond to everything from minor daily stresses to significant challenges. When we're anxious, scared, or overwhelmed, our breathing typically becomes shallow, rapid, or held. When we're relaxed and feeling safe, our breath tends to be deeper, slower, and more even.

What makes the breath so special is that this connection works both ways. Just as our emotional state affects our breathing pattern, changing how we breathe can shift our emotional state. This means our breath gives us a gentle doorway into our nervous system—a way to help calm the body's stress response when it's been triggered.

Some simple benefits of mindful breathing include:

● Reduced feelings of anxiety

● Better sleep

● More energy

● Clearer thinking

● Steadier emotions

● Greater sense of being present

This isn't about forcing yourself to breathe in any particular way—it's about discovering how your unique breath can support your wellbeing.

Starting Simple: Getting to Know Your Breath

Before exploring specific breathing practices, it can be helpful to simply notice your natural breathing pattern without trying to change it. This awareness creates a foundation for everything that follows.

Try this: For about a minute, place one hand on your chest and one on your belly. Simply notice:

● Where do you feel movement as you breathe? Upper chest? Lower ribs? Belly?

● Is your breath deep or shallow? Fast or slow? Even or uneven?

● Does your inhale feel different from your exhale?

● Are there pauses between breaths?

There's no right or wrong way for your breath to be—it naturally changes throughout the day depending on what you're doing and how you're feeling. The simple act of noticing these patterns with curiosity rather than judgment is itself a valuable practice.

Different Bodies, Different Breaths

It's important to note that breathing patterns vary widely between people. Factors like body shape, physical conditions, past experiences, and even cultural background can all influence how we naturally breathe.

For example:

● Some people are natural chest breathers, while others breathe more from their diaphragm

● Those with certain respiratory conditions might have specific breathing needs

● People who've experienced trauma might find breath awareness challenging at first

● Cultural background can influence how deeply or audibly we tend to breathe

In addition, neurodivergence, disability, physical conditions like asthma or COPD, and pregnancy can all affect breathing patterns. This diversity is perfectly normal, and it means that breathing practices need to be adapted for your unique body and circumstances. Rather than trying to force your breath into a "correct" pattern, the goal is to discover what feels supportive and comfortable for you. This might look very different from what works for someone else, and that's completely fine.

Simple Breathing Practices for Daily Life

Once you've spent some time simply noticing your natural breath, you might want to explore practices that can help steady your nervous system. Here are some simple approaches that can be adapted to different needs and circumstances:

Counted Breathing

This practice gives the mind something to focus on, which can be helpful when thoughts are racing:

1. Breathe in naturally, noticing how long your inhale takes

2. Breathe out, noticing the length of your exhale

3. Without forcing, see if you can gradually make your exhale slightly longer than your inhale

4. Try counting as you breathe (whatever numbers feel comfortable—there's no "right" count)

If counting feels stressful or you find yourself trying to control your breath too much, that's a sign to try a different approach.

Three-Part Breath

This practice helps you use more of your breathing capacity:

1. Place one hand on your belly and one on your chest

2. As you breathe in, imagine the breath filling your belly first

3. Then the breath fills the middle of your torso

4. Finally, the breath reaches your upper chest

5. As you exhale, feel the breath leaving in reverse—upper chest, middle torso, belly

Don't worry about doing this "perfectly"—even bringing a bit more awareness to different parts of your torso as you breathe can be beneficial.

Mindful Breathing

This simple practice can be done anytime, anywhere:

1. Notice the sensations of breathing wherever you feel them most easily (perhaps at the nostrils, chest, or belly)

2. When your mind wanders (which is completely normal), gently bring your attention back to the sensations of breathing

3. Continue for as long as feels comfortable, even if it's just for a few breaths

This practice is less about controlling the breath and more about using breath awareness to anchor yourself in the present moment.

Breathing Through Difficult Moments

One of the most valuable ways to use breathing practices is during challenging emotional states. When we're anxious, angry, or overwhelmed, our breathing naturally becomes disrupted. Gently guiding the breath can help steady these difficult feelings.

Some approaches that might help:

For Anxiety or Racing Thoughts

Extending the exhale slightly longer than the inhale sends a signal of safety to your nervous system. Try breathing in for a count of 4 and out for a count of 6, or whatever numbers feel comfortable for you.

For Anger or Frustration

When emotions are hot, cooling breath practices can help. Try breathing in through your nose and out through your mouth as if you're gently blowing on a spoonful of hot soup.

For Feeling Overwhelmed or Shut Down

If you're feeling numb or disconnected, gentle movement paired with breath can help. Try raising your arms slowly as you inhale and lowering them as you exhale, or simply walking while paying attention to your breathing rhythm.

Remember that these practices aren't about suppressing emotions, but rather about finding steadiness so you can respond to situations with more choice rather than being swept away by automatic reactions.

When Breath Awareness Is Difficult

For some people, focusing on the breath can initially increase anxiety or discomfort rather than reducing it. This is especially common for those who've experienced trauma, panic attacks, or respiratory conditions. If this sounds familiar, please know:

● This response is normal and doesn't mean you're doing anything wrong

● There are many alternatives to breath-focused practices

● You can gradually build comfort with breath awareness over time, if you wish

Some alternatives that might feel more accessible:

● Focus on the sensation of your feet on the ground instead of your breath

● Notice sounds around you, coming and going

● Feel the weight of your body supported by the chair or floor

● Experiment with gentle movement rather than stillness

If breath practices feel challenging, start with very brief periods of awareness—perhaps just one or two breaths—and gradually extend as you build comfort. And if breath awareness simply doesn't work for you, that's completely valid. There are many other pathways to calm.

Breath in Daily Life

While formal breathing practices can be valuable, some of the most powerful opportunities for using the breath come in everyday moments. You might try:

● Taking three conscious breaths before checking your phone in the morning

● Noticing your breathing pattern when you're waiting in a queue

● Using a breath practice during your commute or while waiting to pick up children

● Pausing for a breath between work tasks or household chores

● Bringing awareness to your breath during natural transitions in your day

These brief moments of breath awareness, sprinkled throughout your routine, can help prevent stress from building up and bring more moments of calm to ordinary days.

Building a Regular Practice

If you find breathing practices helpful, you might want to incorporate them more regularly into your life. Some gentle suggestions:

● Start small—even one minute of conscious breathing can make a difference

● Link breath practices to something you already do daily, like brushing your teeth or waiting for the kettle to boil

● Create simple reminders, like a small sticker on your phone or a note by your desk

● Be kind to yourself when you forget (which everyone does)

● Notice how your body feels after breathing practices to build positive association

As with any wellbeing practice, consistency matters more than duration. A brief daily practice tends to be more beneficial than an occasional longer session.

Questions for Reflection

● When during your day do you notice your breathing changes? What situations tend to affect your breath?

● Which part of your breathing cycle (inhale, exhale, or the pauses between) feels most comfortable to focus on?

● What small moments in your day might be good opportunities to bring attention to your breath?

● How does your body feel after taking a few conscious breaths? What changes do you notice?

● If focusing on breath feels difficult, what other anchors for your attention feel more accessible?

As September unfolds with its shift toward autumn, may you discover the simple power of your breath as a constant companion and resource. May you find moments of calm and steadiness, even on the busiest days, through this most basic yet profound aspect of being alive.

With wishes for breath that nourishes and steadies you,

The Mindful Brew Team

P.S. In October, we'll explore "Mindfulness Made Simple" and discover how to bring mindful awareness to everyday activities like brushing teeth, cooking, and walking.

Photo by Timothy Yiadom on Unsplash

To watch this months fabulous video with Harriette Wright click on the link https://youtu.be/c2__t_jJqfs?is=tw0sTMi1sVJni7pG or on the button below.