Well-Being Wednesday with WHH: Sometimes All You Need Is a Moment to Breathe
Finding Your Moment for Yourself
I've been wanting to do something like this for quite a while. If you've followed Wholehearted Harmony, you already know how passionate I am about herbal medicine, biology, and caring for the whole being. But there's another side of wellness that has always been incredibly important to me, one that I'd really love to begin sharing with you.
And some recent experiences in my own life have reminded me just how valuable these practices can be. Because sometimes life gets overwhelming.
Sometimes something happens that throws a wrench into everything you had planned. Maybe it's an unexpected situation, a difficult conversation, a conflict with someone, or one of those days at work when absolutely nothing seems to go right.
Sometimes it's not even one big thing. It's a whole bunch of little things that keep piling up until you realize you're carrying far more than you thought. And what do we do?
We keep going. We get up, handle our responsibilities, take care of the people who depend on us, and do our best to move through the day.
Sometimes that's easy. Sometimes it feels easy, but only temporarily. And sometimes, no matter how hard we try, it isn't easy at all. I think we've all been there.
And something I've learned throughout my life is that while we can't always change what's happening around us, we can find little moments to care for ourselves while we're going through it.
Even as a child and teenager, I found peace in journaling, meditation, breathwork, and yoga. I loved the connection between movement and breathing so much that there was even a time when I considered becoming a yoga instructor!
These weren't practices I discovered after becoming an herbalist. They've been part of my life for a very long time. And while my education eventually gave me a deeper understanding of the physiology behind them, I knew how meaningful they were to me long before I could explain the science.
That's why I've decided to introduce Well-being Wednesday with WHH — Finding Your Moment for Yourself.
Every Wednesday, I'd love to share a little something with you. Maybe a breathing technique, a simple yoga pose, journaling, meditation, sensory awareness, or just a different way to slow down and reconnect with yourself.
We'll explore a little of the science behind these practices, but nothing complicated. Just me sharing what I've learned, what I enjoy, and why these little moments can matter and I hope you'll share some of your experiences with me, too. Because wholehearted wellness isn't just about what you take.
It's about how you live.
This Week's Practice: The Physiological Sigh
One of my favorite ways to create a moment of calm is through breathwork.
Sometimes I like to make a whole experience out of it. A quiet room, soft music, maybe a candle burning, and a little time when I don't have to be anywhere or do anything for anyone.
Other times, I just need a moment right where I am and that's where one of my favorite simple breathing techniques comes in: the physiological sigh.
Now, I enjoy some more involved breathing practices, too, but this one is wonderfully simple. It takes very little time, and you don't need anything other than yourself.
Here's How I Do It
Take a deep breath in through your nose. Make it comfortable and natural.
At the very top of that inhale, take a second, short, sharp little "sip" of air. This adds a little more air before you begin breathing out.
Let out a long, slow, audible exhale through your mouth. Aim for around eight seconds if that feels comfortable. There's no need to force it.
Repeat for two or three cycles, then return to your natural breathing.
That's it!
You don't need to strain, force your lungs to fill completely, or worry about counting perfectly. If you feel dizzy or uncomfortable, stop and return to normal breathing.
And here's something I find fascinating about this particular technique.
What Happens Inside the Body?
When we're stressed, anxious, frustrated, or overwhelmed, our breathing can change without us even realizing it. Sometimes we breathe faster, more shallowly, or hold our breath when we're concentrating on something difficult.
Our breathing and nervous system are closely connected. The physiological sigh uses two inhales followed by one longer, controlled exhale. This pattern resembles a natural breathing response our bodies sometimes produce on their own.
Research has found promising results with repeated cyclic sighing, including improvements in mood and reductions in breathing rate. That doesn't mean a few sighs will work the same way for everyone, but it helps explain why intentional breathing may be a useful part of managing everyday stress.
In everyday language? Sometimes changing the way we breathe can help our bodies begin to settle. It doesn't erase whatever happened. It doesn't resolve the conflict, finish the work, or make life's difficult moments disappear.
But it can give us a little room to regroup. And sometimes, that's exactly what we need.
A Little Something Just for You
Here's what I'd love for you to try this week.
Find a quiet moment. It doesn't have to be perfect. You don't need candles or music, although you're certainly welcome to add them!
Sit somewhere comfortable, relax your shoulders, and give yourself permission to do nothing else for a minute.
Try two or three gentle physiological sighs. Then just sit for a moment and notice how you feel.
Maybe you feel calmer. Maybe you simply feel a little more present. Maybe you don't notice much at all, and that's okay, too. There's no right or wrong experience here.
And if you enjoy it, make it something you return to whenever you need a moment. It doesn't have to be Wednesday!
Let's Make This a Conversation!
Here's something else I'd really love. If you try this week's breathing technique, come back and tell me about it!
You can leave a comment right here in the comment section at the bottom of this blog.
Did you find it relaxing? Did you notice anything different afterward? Was it something you could see yourself incorporating into your day? Or maybe you've been practicing breathwork for years and have a favorite technique of your own. I'd love to hear about that, too!
There's no perfect experience or right answer. I'm simply interested in hearing what these little moments of well-being mean to you. And who knows? Maybe something you share will inspire someone else to find a little moment for themselves.
Why This Matters to Wholehearted Harmony
I talk a great deal about nourishing the body, supporting biological systems, and the importance of thoughtfully formulated herbs and I believe in all of that wholeheartedly.
But herbs are only one part of o ur overall well-being. How we move, how we rest, what we eat, how we manage stress, and how we care for ourselves emotionally are all part of the same picture.
For me, it has never been about choosing between herbal wellness and lifestyle practices. It's about recognizing that our bodies respond to the many different ways we care for ourselves.
It's about the whole being.
And that's what I hope we'll explore together, one Wednesday at a time. So whether today has been wonderful, difficult, exhausting, or somewhere in between, I hope you'll find a little moment for yourself.
Even if it's just a breath.
I'll see you next Wednesday! ❤️🌿
Love, herbs & Harmony,
Debbi, AMH
Wholehearted Harmony
I hope everyone enjoys Well-being Wednesdays 💛