Hi friends,

This week I've been traveling, and I'm feeling tired and a little disconnected. Still, I've found that even when I don't feel like doing much, I can always connect with my body through my breath. Breathing with intention roots me in the present moment, which brings healing and connection. When we breathe with awareness, we remind ourselves that life only ever unfolds here, in this moment — not in a past we replay or a future we worry about.

By shifting our breath, we send signals to the nervous system that we are safe. Research shows that mindful breathing can:

• Reduce cortisol (the stress hormone)
• Lower blood pressure and heart rate
• Improve focus and memory
• Support emotional regulation by calming the amygdala
• Increase resilience to daily stressors

Here are a few of my go-to practices:

Breathing Exercises

Choose whichever feels right for you. For any of them, sit or lie down somewhere comfortable where you won't be interrupted for the next few minutes. If you’re just starting out, know that these can feel challenging. If you only manage one round, that’s enough — give yourself credit for what you can do. With practice, your capacity will grow.

4-7-8 Breathing
​Why it helps: This practice slows everything down — lengthening your exhale, steadying your heartbeat, and helping your body relax.

1. Inhale through your nose for a count of 4.
2. Hold your breath for a count of 7.
3. Exhale through your mouth for a count of 8, keeping your body relaxed.
4. Start with 4 rounds, and over time work up to 8.

Straw Breathing​
​Why it helps: Mimics the slower exhalation you’d have if breathing through a straw, activating the parasympathetic nervous system and reducing anxiety. Great for calming racing thoughts.

1. Inhale normally through your nose.
2. Purse your lips as if you’re sipping through a straw.
3. Exhale slowly and steadily, making the exhale twice as long as the inhale.
4. Repeat for 1–2 minutes.

Alternate Nostril Breathing
​Why it helps: A traditional yogic practice shown to balance activity between the left and right hemispheres of the brain, reduce stress, and increase focus.

1. Use your right thumb to close your right nostril.
2. Inhale slowly through your left nostril.
3. Close the left nostril with your ring finger, open the right nostril, and exhale through the right side.
4. Inhale through the right nostril.
5. Close it, release the left nostril, and exhale through the left.
6. This completes one round. Continue for 5–10 rounds.

After you complete the exercise, take a moment to notice your body. Do you feel more grounded? Has any tightness in your chest or shoulders softened, even a little? These small shifts are a powerful reminder that you can create calm from within.

Remember, your breath is a tool you can return to anytime, anywhere. Even a few intentional breaths can shift how you feel, turning a stressful moment into one of calm presence. I hope one of these practices meets you where you are this week and helps you feel a little more grounded, connected, and cared for.

xo,
Christen