Mindfulness Practice

  Breathing is the most ordinary thing you do. But when you pay attention to it, the results are anything but ordinary. The way you breathe can dial stress up or down, sharpen focus, and even influence how well your immune system stands guard. Stress and Immunity Go Hand in Hand Fast, shallow breathing locks your body in fight or flight. That means stress hormones like cortisol stay high, which weakens your immune response. Slow, steady breathing is the off switch. It drops stress levels and lets your immune system get back to its real work. Oxygen is Fuel for Your Defenses When you breathe deeply into your diaphragm, you are delivering more oxygen to your bloodstream. That oxygen powers your white blood cells and the rest of your immune system. Shallow chest breathing is like running on half a tank. Deep breathing fills you up. What Huberman Calls “Controlled Stress” Huberman has highlighted a style of breathwork known as cyclic hyperventilation, often used in the Wim Hof ...

Sometimes I catch myself—shoulders tight, jaw clenched, lungs empty. Not because I’ve stopped breathing altogether, but because I’m barely breathing. It’s like my body is waiting, bracing for something I can’t quite name. I didn’t even realise how often I was holding my breath until I started healing. Now, I notice it all the time. Stress. Fear. Even excitement. And suddenly, I’m frozen, breath trapped in my chest. No one ever taught me that breath was power. That it could anchor me. That it could calm the storm inside me. That I could use it to come back to myself when I felt overwhelmed or lost. But now I know better. And even though I still forget sometimes—even though I still find myself gasping for air after hours of shallow breathing—I come back. To the inhale. To the pause. To the exhale. To the letting go. Try it. Right now. Breathe in slowly. Hold it for a moment. Now exhale, longer than you think you need to. Do it again. Feel the difference? That’s your body softening. Tha...

There are days when I want to put the world on mute. Not pause. Not rewind. Just mute. Like, can everyone just lower their voices, slow down the pace, and stop breathing so loudly for five minutes? You know the days I’m talking about—when the traffic feels personal, your phone won’t stop buzzing, the kettle boils too aggressively, and even your thoughts seem to have a megaphone. It’s like the universe forgot to take its ADHD meds and now I’m stuck in the chaos with no escape plan. So, what do you do when everything is too much? Too noisy, too busy, too everything ? Here’s what I’ve learned—sometimes the hard way. 1. Acknowledge the Overwhelm (Don’t gaslight yourself) First things first: you're not being dramatic. You're not weak. You're not “too sensitive.” You’re human . And this modern world isn’t really built for soft, sensitive, deep-feeling people—especially the ones trying to heal, grow, keep promises to themselves, and not scream at the cashier who forgot the...

We’ve All Been There Moments of frustration, stress, or anger can leave us feeling on edge. While venting might seem like the easiest way to cope, reacting impulsively often leads to regret and strained relationships. So, how do you manage tension constructively? Here are 11 practical and healthy methods to help you stay calm and in control. 1. Tune In to Your Feelings The first step is self-awareness. Suppressing emotions can amplify stress. Pause to identify what you’re feeling—are you angry, anxious, or overwhelmed? By naming your emotions, you gain a sense of control and can address them with clarity. 2. Move Your Body Exercise is a proven stress-buster. Whether it’s a walk, yoga session, or quick household chores, physical activity releases tension and boosts endorphins. Even a short burst of movement can improve your mood significantly. 3. Breathe It Out Stress often disrupts breathing patterns, making them shallow. Restore calm with the 4-7-8 breathing technique: Inhale for 4 se...