Hey there!
This is a breathing exercise that can come in handy when you're tending to your heart,
Taking care of yourself through a breakup,
Grief,
Or loss.
And I just want to start by saying,
You don't need to be strong right now.
You don't need answers.
You don't need to be over it.
You just need a few moments to breathe and be with yourself.
With extra gentle love and care,
Come into a comfy seat.
Bring the palms of your hands and rub them together,
Generating a little heat.
Place these hands over your heart and feel the warmth of your hands there.
Now notice what's present in your chest.
Maybe it feels heavy,
Tight,
Tender,
Or empty.
Maybe there's sadness,
Anger,
Confusion,
Or all of it at once.
No need to find the perfect label.
Just acknowledge that this is where you are today.
Breathe this in with a slow inhale.
And as you breathe out,
Imagine creating a little space around this pain in your heart.
Take another slow breath in,
And a gentle breath out.
Going through a breakup is hard and uncomfortable.
So many emotions can come up.
Some days we feel all of them,
Some days we feel nothing,
Or we want to feel nothing.
Mindful breathing can help us be with whatever we are experiencing,
Giving us a chance to hold ourselves with compassion as we move through this heartbreak.
Let's start with four four-count box breaths,
Where we breathe in for four,
Hold for four,
Breathe out for four,
And hold for four.
If at any point this becomes much too much,
Return to your normal breathing and keep a soft,
Loving focus on the heart.
So take a moment to steady yourself,
And let's begin.
Breathing in for four,
Three,
Two,
One.
Hold for three,
Two,
One.
Breathe out for three,
Two,
One.
And hold for three,
Two,
One.
In for four,
Three,
Two,
One.
Hold for three,
Two,
One.
Out for three,
Two,
One.
And hold for three,
Two,
One.
In for three,
Two,
One.
Hold for three,
Two,
One.
Out for three,
Two,
One.
And hold for three,
Two,
One.
Take a few breaths here,
Slow and unrushed,
At your own pace.
That feels good.
Each inhale,
Drawing in compassion.
Each exhale,
Releasing any pressure to heal quickly.
If your hands are still at your heart space,
Or if you want to return them there,
Offer yourself a few words of encouragement and kindness.
Things you want to hear,
Or things you would tell a friend if they came to you for support.
And remember,
This pain is not a failure.
It's proof that you loved,
That you opened yourself up,
And that you cared.
Take one deep breath in,
And let it out slowly.
Healing doesn't happen all at once.
It happens in small moments like this.
One breath,
One act of kindness toward yourself at a time.
You are still worthy of love,
Especially your own.
And until next time,
Take good care of that beautiful heart.
