Last week, I found myself in a state of overwhelm. Life was changing so quickly, and I couldn’t keep up. Honestly, it felt impossible to stay present because I was so focused on the needs of others around me. Sound familiar?

In moments like these, I’ve learned that breathing—simple as it sounds—can be a lifesaver. A few years ago, I discovered some breathing techniques while struggling with high blood pressure, and they made a big difference.

Last week, in my search for something to ground me, I came across a technique called Breath Prayers. It’s a simple yet powerful practice that helped me calm my nervous system and find clarity when everything felt chaotic.

The beauty of Breath Prayers is that they work whether or not you have a faith practice. They’re short, intentional phrases synchronized with your breathing, offering a way to connect with God, center yourself, or simply create a moment of stillness.

Here’s how it works:

1. Choose a phrase that resonates with you. Break it into two parts.
2. Breathe in through your nose while you think or pray the first part of the phrase.
3. Breathe out through your mouth as you focus on the second part of the phrase.
4. Repeat this process 10 times, letting your breathing and the words guide you to calm.

Here are some examples to try:

• Let go… Be here now.
• Strength comes in… Worry goes out.
• Show me who to be… And what is mine to do. (This one is my personal favorite!)

If you have a faith practice, you can draw from scripture:

• Be still… And know that I am God.

For me, the key is to focus on slow, intentional breaths—in through the nose and out through the mouth. To take it a step further, you can pair this practice with visualization. My happy place? Picture me lying on my back, floating in a river. As I breathe and pray, I imagine the gentle water carrying my worries away.

No matter where you stand on current events or the challenges of life, one thing is clear: we all need practical tools to stay healthy and grounded during difficult seasons. Breath Prayers are now part of my toolbox, and I hope they can become part of yours too.

Give them a try, and let me know how they work for you! And don’t forget to follow me on Facebook and Instagram—I’ll be demonstrating this technique and sharing more tips for staying grounded in the chaos.