Reclaim Your Calm: A Simple Breathing Practice to Reset Your Mind, Body, and Emotions
In our busy lives, it’s easy to feel overwhelmed, disconnected, or tense. Taking just a few moments to focus on your breath can help restore your sense of peace and bring clarity to your mind. Here’s a simple yet effective breathing practice you can use anywhere, anytime:
Pause and Set the Intention: Before you start, take a moment to set the intention for this practice. What do you want to release? Stress? Tension? Discomfort? Clarifying this helps you connect to the practice with more awareness.
Soften Your Gaze: Allow your eyes to gently soften. This signals to your body that it’s time to shift from doing mode to being mode. If it helps, you can close your eyes.
Take a Deep Breath In Through Your Nose: Breathe deeply, filling your lungs with air. As you do, notice how your tummy expands—this helps activate the diaphragm, which encourages deeper, more calming breaths.
Absorb the Energy You Need: Imagine that as you breathe in, the air is filled with calm, peace, and healing energy. Let it absorb into your body, gently dissolving any stress, tension, or emotional energy that no longer serves you.
Exhale Through Your Mouth: Slowly exhale through your mouth, releasing all that you no longer need. Feel the tension melting away with each exhalation. Allow the breath to carry any negativity or discomfort out of your body.
Repeat 3-5 Times: Continue for 3-5 full breaths. You may notice that with each cycle, you feel lighter, more present, and clearer.
Why This Works
Breathing is one of the simplest yet most powerful tools we have to regulate ourselves mentally, physically, and emotionally. When we consciously breathe, we activate the parasympathetic nervous system (often referred to as the “rest and digest” system), which is responsible for calming our body and mind. This helps to reduce stress hormones like cortisol and brings us into a state of relaxation and balance.
Physically, deep breathing helps to reduce muscle tension and lowers heart rate, promoting relaxation throughout the body.
Mentally, it clears your mind, improving focus and helping to break the cycle of racing thoughts or mental overload.
Emotionally, it helps us release negative emotions like anxiety or frustration, allowing space for more positive, calm feelings to emerge.
Integrating the Practice
You can use this breathing practice in any situation where you need to regain focus or calm:
Before a meeting or difficult conversation
When feeling overwhelmed or anxious
After a stressful event to restore balance
Before meditation or prayer to center yourself
Remember, you don’t have to wait for a perfect moment to practice. Just take a few minutes throughout the day to reconnect with your breath, release what’s not serving you, and reset your energy.
Sending you big virtual hugs,
Jasmine
Hey! It’s Jasmine Renee, Mindfulness Consultant. I love to help you to find more peace, clarity, and alignment through Mindfulness and Faith. I combine simple techniques with Biblical Principles that strengthen our connection with ourselves and with God.
If you have questions about this post you can use the comments section for your questions and comments. When you’re ready to dive deeper, book a Conscious Conversation with me. I’d love to support you in finding more clarity, peace, and connection.
thejasminerenee.substack.com/p/pause-and-reflect-conscious-conversations
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This content is for informational purposes only and does not replace professional advice.