Anyone who’s been through basic medical training has at least a working knowledge of the human body. You don’t need to be an expert in every aspect of this complex machine, what matters most is understanding the parts that relate directly to survival.
In the earlier chapters of life, we tend to focus on the obvious survival essentials: eating healthy, exercising, wearing boots in the rain, or bundling up to stay warm. But eventually, as our internal chemistry shifts, we are compelled to work on our emotional self. And that kind of survival isn’t just about having a therapist once a week (though that’s incredibly helpful), it also requires daily, non-negotiable practices that help keep us on course.
The first of those practices is this: every single day, without exception, you must engage in some kind of breathing practice. Even if all you can spare is three minutes, start there. If you can’t manage that, then take 10 mindful breaths before you even open your eyes in the morning. Consistency is what matters. The daily act of showing up is what builds real progress.
If you have any experience with yoga or breathwork, you likely already know that optimal breathing is through the nostrils. But I’d like to expand your thinking. Don’t limit yourself to only the breathwork your yoga teacher taught you. If you’re struggling with anxiety that just won’t go away, you must experiment, explore different techniques until you find one that actually helps you relax.
For me, it’s nature. At the beach, or in a forest surrounded by oxygen-rich trees, I take a deep breath and feel something shift. A tingle deep in my body. I want to hold that breath, not because someone told me to, but because it feels good. Regardless of what the science says, I feel immediate relief. I feel grateful. Just for one breath.
And when I can stack another breath with that same focus, the benefits multiply. But only if I stay fully present, focused on gratitude and oneness. The moment I get distracted by a thought, a noise, a sensation, I lose the benefit. I’m not relaxed. I’m still practicing. And that’s okay. True relaxation comes when I fully drop into my body and find my center, without projecting into the future or replaying the past. It’s about noticing the calm when it arrives, however briefly.
If you’re not feeling results right away, don’t worry. This is not a quick-fix practice. There are no shortcuts. You will get out of it exactly what you put in, over time.
From birth to old age, your chemistry is always shifting, hormones like cortisol, dopamine, oxytocin, these tiny chemical drops have massive impacts on your experience of life. They influence your nervous system, your emotions, even the memories you recall. The key is to become aware of these changes. Then breathe again. And ask yourself: What might be causing this? What can I control?
Are you drinking too much caffeine? Not getting enough sleep? Skipping exercise? You must make an honest list and take responsibility for what needs to shift.
And breath is only one tool. Beyond breath, there’s writing, daily journaling, self-check-ins, or jotting down a lesson you’d want to share with the world. You might post it on social media, write a poem, or simply read it to a friend. What matters is expressing what you’re learning and letting someone witness your growth.
Ironically, in writing this now, I am helping myself. I’m learning by expressing what I’m feeling in this moment. Every time I become more aware, I shift positively.
There are other tools, too. Therapy. Massage. Taking a drive and watching the trees go by. And if you live in a noisy, crowded city, find a park. Find a tree. Make it your friend. This saved my life while living in New York City. I have favorite trees all over the city, and when I see them, they reset me. Some of them have stood for centuries, watching humanity race past. They bring me peace.
If you’re reading this, you’re not in a bad place. You’re aware. You have the tools. Now it’s time to apply them. One day at a time. If you do that, you will improve.
It’s just how this works. Keep going. Don’t lose your energy. Don’t lose faith.