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  • Writer's picturePauli

Building Resilience: One Breath at a Time

Every breath is a small step towards building resilience, a gentle reminder that we are sustained by the simplest acts of living!

Every Saturday morning I head out early to help support people who are struggling with anxiety, chronic stress and addictions.


One of my core teaching methods is Resilience.


Resilience isn't just helpful; it's essential. It allows us to navigate the storms of life, recover from setbacks, prevent a tailspin, and helps us maintain our mental health and well-being.


One of the most powerful tools for building resilience lies within us all: our breath.


Why Is Resilience Important to Mental Health


Resilience helps us manage stress, adapt to change, and face adversity without being overwhelmed. When resilient, we maintain our function and composure, which is crucial for our mental health. Without resilience, every challenge could seem insurmountable, and every setback could spiral into despair. Despair leads to self comfort and unhealthy choices - crappy food, alcohol, drugs for example.


Breathwork: A Tool for Resilience


Breathwork is a practice that uses conscious control of breathing to influence a person’s mental, emotional, and physical state. It is a direct way to calm the mind and soothe the nervous system, thereby enhancing our capacity to cope in stressful situations.


A Simple Breathing Technique to Build Resilience - When panic and anxiety tighten their grip, and your window of tolerance begins to close, a straightforward breathing technique can serve as a lifeline. Here’s one you can try:


Box Breathing Technique:


Close your eyes and focus on your breath…..


1. Inhale slowly and deeply through your nose to the count of four. Feel your lungs and abdomen expand with air.


2. Hold your breath for a count of four. Try not to clamp your mouth or nose shut; simply avoid inhaling or exhaling for four seconds.


3. Exhale slowly through your mouth or nose for a count of four, expelling the air from your lungs and abdomen.


4. Hold your breath again for a count of four before repeating the cycle.

Perform this cycle for four rounds or until you feel your body and mind begin to calm down.


Don’t put it off. Try it now.


The Benefits of Box Breathing


This technique is effective because it helps to reset the nervous system, slows down the heart rate, and promotes physical calm. It can be particularly useful when you feel out of control, helping to reestablish your baseline and increase your tolerance in stressful situations.


By regularly practicing such techniques, you cultivate a resilience that not only prepares you for crises but also enriches your everyday life.

Remember, like any skill, the benefits of breathwork increase with practice, making it a powerful ally in your journey towards robust mental health.


Each breath you take is an opportunity to fortify yourself, to center your mind, and to prepare for whatever comes next.

So take a moment to explore box breathing, and embrace the power of resilience within you.


If you are interested in how to master your breath: Breath Mastery for burnout and anxiety is coming soon. It’s a live, online and completed in four sessions.


DM for deets ❤️



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