Grounding (Part 1): Returning to the Breath
At the beginning of this blog post, I invite you to take a moment to pause and focus on your breath:
Is it deep and slow, or quick and shallow?
How does your chest feel — tight, or relaxed and open?
Our breathing changes depending on how we feel. When we are anxious, overwhelmed or thinking hard, our breath can become shallow and restricted. When the breath softens, so does our body. Our mind also calms, as the body and mind are deeply connected. When our body is relaxed, our mind can more easily rest.
The Stress Response
Our breathing patterns reflect our internal state. In moments of stress, our nervous system activates the fight, flight or freeze response. The body prepares to protect us — our heart rate quickens, our breath becomes rapid and shallow, and we may feel tense or detached.
By intentionally slowing and deepening our breath, we send a powerful message of safety back to the body and brain. It tells our nervous system, You are safe now. You can rest.
This small act helps regulate our stress response, soothe our emotions and bring us back into balance and calm, and be more centered.
Connecting with the breath also supports a deeper sense of presence — grounding us in the here and now, rather than in worries about the past or future.
Returning to Ourselves
When we connect with our breath, we connect with ourselves. The breath invites us to slow down and to turn inward — to notice what is happening within, to feel what we are feeling and to meet it with gentle awareness and presence.
In this way, breathing becomes more than just a physiological process. It becomes an act of self-connection and attentiveness — a way of listening deeply to ourselves, noticing what our bodies need and offering care in response.
A Gentle Way to Begin
You might try pausing for a moment, perhaps placing a hand on your chest or abdomen, and noticing the natural rhythm of your breath. Without changing it at first, simply observe the movement — the rise and fall.
When you are ready, begin to lengthen the inhale and exhale slightly, letting them be a little slower and deeper. You can try slowly breathing in for four seconds, holding for four seconds and breathing out for six.
As you breathe in, notice any areas of tension in your body, and as you breathe out, try and relax those areas.
You might also take a moment to ‘drop’ into your body. Be present with yourself, observe your body, emotions and the life within you. You are here now, in this moment. If possible, hold your experience with warmth and kindness.
Closing thoughts
Even a minute of mindful breathing can help shift the nervous system toward calm. It may take time and practise to deepen this practise and become more present with yourself. Over time, deep breathing can become a familiar refuge — something you can return to whenever you need steadiness, calm or warmth.
We never stop breathing, and so this practice is available to us in any moment of our day, when we need it.
