Breathing for Healing

No matter where we are or what we are doing, we always have our breath with us.  It is the one tool that does not need to be carried around, charged in order to work, or remembered when leaving home! We do need to be reminded to connect to this gift.

We can use our breath to recenter, reconnect, calm our being, and aid our healing.  Breathwork allows us to enhance our physical, mental and emotional state, no matter the circumstance.

All it takes is finding a quiet space – it can be the restroom, your car, or sitting in your garden, or out in nature.  Closing your eyes allows you to shut out all the white noise and really connect within.  It gives you the space to check in with how you are really feeling, and become aware of the thoughts you are thinking.  The key is to be in a space that allows you to feel safe enough to close your eyes, and not feel the need to be constantly aware of the goings-on around you.

Most of us don’t realize how little we notice our breathing or how we tend to breathe in a shallow way. Check in with yourselfWhite flower on a branch with little greed buds.  The world just breath are in the background right now and notice how you are breathing.  Are you naturally breathing deep, full breaths? Or do you find yourself taking short, shallow breaths?

Using breathwork for healing:

Calm your nervous system: Deep breathing is a quick and effective method for calming the nervous system.  When you are feeling stressed, or in a high adrenaline state, you can use deep breathing to slow yourself down.   Close your eyes and concentrate on your inhale.  Slowly breathe in, taking as deep a breath as you are able to. Then just as slowly, exhale.  Begin with a count of 4 for each inhale and exhale.  As you get more comfortable, you will find yourself increasing this to eight or ten seconds.  Breathing deeply for a few minutes is a physical reset as well as an emotional pause.  You will notice yourself feeling calmer and more relaxed.  Do this for as long as you are able to.

Meditation:  This is a wonderful tool for calming the mind and body.  If you struggle to find a quiet meditative state, focusing on your breathing can slow your mind and take you into this space gently, with some practice.  Close your eyes and allow your body to relax. Focus on your body.  Listen to your breathing, noticing each inhale and each exhale. Feel your lungs expanding and contracting. Keeping your focus exclusively on your breath allows you to shut all other thoughts out.  This helps to quiet your mind. 

Pausing in conflict:  When you are in a difficult conversation, using your breath can provide the quiet pause you need while you collect your thoughts. Close your eyes for a moment, shutting out the environment, and take a few deep breaths to recenter.  If you cannot close your eyes, turn your awareness inward and notice your diaphragm expanding and contracting.  Taking your focus off the situation and turning your attention to your body, allows you to recenter.

Relief:  When you are feeling as though things are out of your control, or you feel yourself spiraling, use your breath to reset your state of being.  Focus on your breath and slowly deepen each inhale and exhale, until you are breathing as deeply as you can.

It takes practice and conscious awareness of your breath to remember to access this gift from your body. Test it out this week – notice how you feel when you are consciously using your breath. 

Share in the comment and let me know your experience.

Many Blessings,




This debut memoir chronicles a woman’s spiritual exploration and growth as she overcame a disturbing childhood and helped others heal.

Brought to America from the Dominican Republic as a youngster, Molina-Marshall should have led a happy life. Her father was a diligent worker, and his large family wanted for nothing. But the author recounts that her dad had a drinking problem and was a serial philanderer. Molina-Marshall’s long-suffering mother left him for a woman. Then it was all downhill for the bright, 12-year-old girl, who was shuttled between foster care and relatives. According to the author, she was sexually abused by the husband of one of her siblings. This resulted in Molina-Marshall becoming alienated and moody. By 15, she simply tried to survive. In her favor were grit and a restless intelligence. She quit school, rented a room, and found a factory job. Time went by, and for a while she was happily married. Yet when her husband left her, her life truly began. She turned to religion for answers but decided that blaming God for her woes was a cop-out. 

In this absorbing and moving memoir, Molina-Marshall’s vivid storytelling is fearless. She frankly discusses the truths she discovered and the indignities she suffered. These admissions are disclosed with a touch of resignation and plenty of bite. However painful, everything she experienced was a lesson, and she bravely realized that she was part of the problem: “The fear of being hurt, rejected, or abused often led to me feeling lonely and misunderstood. No one knew the agonizing pain I felt being trapped in my thoughts and anger. I was becoming my biggest threat.” 

The author skillfully recounts her intricate spiritual journey. To deal with her psychic wounds, she searched for an inspirational system. Her open-mindedness led her to the interfaith concept—cherry-picking from various religions and spiritual movements, yoga, and Indigenous beliefs as a way of finding peace. Along with her female partner, she built a therapy practice, making use of every spiritual element that aided her and others. The road was bumpy, and she found that women of color in same-sex relationships were not welcomed everywhere. To do good works—and finally live on her own terms—she effectively overcame bigotry.

An engrossing, cathartic account of empathy and success through determination and confidence.

Pub Date: May 3, 2022   |    ISBN: 978-0-578-38315-6  |   Page Count: 264    | Publisher: From Trauma to Triumph  |   Review Posted Online: June 13, 2022