DAY 18

Take a deep breath

Wherever you are, whatever you are doing, you are breathing. Luckily, our amazing bodies breath + work without us thinking about it. For this moment let’s pay attention to your breathing - don’t change it, just notice what it’s like.

How does it feel? Is it slow, fast, shallow, deep, heavy, quiet, calm, labored, smooth, choppy?

If you haven’t already, take a deep breath. All the way down into your belly + exhale. Don’t forget about your exhale. See if you can make it last longer than your inhale, make it full + complete. 

Now how is your body feeling?

Try again, but this time follow this little pattern through 4 times

Inhale deeply for a count of 5.

Hold your breath for up to a count of 5.

Slowly exhale for a count of 7.

*Don’t hold your breath if you are pregnant or know you have high blood pressure. Hold only as long as is comfortable, not tense or stressed. =)


Now take a second to remind yourself how easy that was. How it didn’t matter if you were sitting in your living room, standing in line at the grocery store or watching your toddler tantrum. 

This is our MOST powerful, yet overlooked tool to regulating our nervous system, balancing hormones, digesting, managing stress, sleep + it is our direct line of communication with our bodies. 

How often do you stop to take a deep breath during the day? Does the thought of slowing down during the day sound impossible

It’s simple to get into the habit of blowing through the day without ever checking in with ourselves. Maybe you wake up in the morning + then leave your body while it zooms from one thing to the next only to return just before bed. 

Before, during + after meals breathing alone can decrease cravings, prevent overeating, improve digestion, calm digestive distress + increase satiation (feeling like you’re full).

Using the breath is a chance to check in with yourself. If you’ve ever wondered how to use your intuition or understand how you can just KNOW something or feel it in your gut, this is how.

It’s not a magic talent, it’s the ability to tap into the wisdom of your body + it’s powerful. 

I invite you to think of it less like something else to remember to do + more of an opportunity to test out your own magic powers. 

With practice it becomes a go-to tool, at first, it can be part of ritual. Use it to move between parts of your day. 

What are 3 transitions in your day?

Some of mine are: 

  • moving from morning activities + school drop off to settling into work
  • going from work mode to preparing/eating lunch
  • from working to mom time (this one is huge for me so I don’t get caught up in multitasking + not spending quality time with my kiddo)

Today, use the 4 rounds of breathing in 3 of your transitions. It takes less than 2 minutes. It’s time you have.

If you have specific times in mind + need help remembering, put it on your calendar or set up phone notifications. 

It could be tempting to skip this. Don’t. You can watch the pace of your day completely change + still get everything done + not feel totally stressed about it.

Use this powerful tool. See what you notice in these moments + how you feel at the end of the day.