Sit With It: How Mindful Breathing Can Help You Face and Reshape Your Thoughts

In moments of overwhelm, our instinct is often to push away discomfort—fear, sadness, self-doubt. But as Carl Jung once said, “What you resist, persists.

Mindfulness offers us an alternative approach. Instead of resisting our feelings, we practice observing them with curiosity and compassion. Grounding techniques, breathwork, and principles from cognitive behavioral therapy (CBT) can assist us in witnessing our thoughts, questioning them, and changing the way we engage with them. How we relate to nature, work, and community shapes our personal growth and well-being. Cultivating awareness in our interactions enhances our journey. Approaching life with intention fosters deeper connections for meaningful experiences. Every interaction can positively or negatively impact our path. Focusing on the present moment and understanding our relationships invites deeper self-awareness. This engagement foundation shapes how we face challenges and celebrate victories, guiding us towards a more fulfilling life. The quality of our interactions, with ourselves and the world, is crucial for our overall experience and growth.

Try This 3-Minute Breathing Practice:

1. Pause. Sit or stand still. Feet on the floor. Hands relaxed.

2. Inhale for 4 counts. Imagine breathing into your belly.

3. Hold for 4 counts. Let the thought or feeling be there.

4. Exhale slowly for 6–8 counts. Imagine softening around it.

5. Repeat 3–4 times.

As you breathe, gently name the emotion you're feeling: "I'm noticing sadness," or "There’s fear here." This mindfulness-based technique is called "affect labeling", and research shows it can reduce emotional intensity (Lieberman et al., 2007).

Then ask:

• Is this 100% true? 

• What evidence supports or contradicts it?

• What would I tell a friend in this situation?

• Are there other explanations?

These questions are rooted in cognitive restructuring, a core CBT skill that helps break unhelpful thinking patterns (Beck, 2011).

The goal isn’t to get rid of your feelings, but to face them, breathe through them, reflect, and learn from them.

Sources:

• Lieberman, M.D. et al. (2007). "Putting Feelings Into Words" – Psychological Science

• Beck, J. S. (2011). Cognitive Behavior Therapy: Basics and Beyond