Sometimes the smallest things create the biggest shift. Lately, I've been reminded how something as simple as breathing, something we do automatically, can completely change how we feel. It's easy to forget that breath is both instinct and invitation. When I guide a yoga class or begin a shamanic reiki session, I always start with three unifying breaths. Each one feels like a soft landing, a way to come home to myself before I do anything else. It's a quiet reminder that calm isn't something we chase; it's something we breathe into being.

Let's take a moment to breathe together now: The first breath will be a nourishing breath. Inhale deeply, exhale, let it out. The second breath will be a cleansing breath. Inhale deeply, exhale, let it out. And the last breath will be a rejuvenating breath. Inhale deeply, exhale, let it out. Then, just settle back into the natural rhythm of your own breath.

On this Wise Walk, we'll look at how intentional breathing can nourish and even rewire your nervous system. We'll pause long enough to notice when we hold our breath, especially in those moments when life feels a bit too fast or too heavy. And we'll experiment with simple ways to release that tension, like box breathing or the 4-7-8 rhythm, so the body can find its own natural balance again. So as you walk, breathe, and listen, see if you can feel how each inhale steadies you and each exhale clears space for a calmer, more connected you.

• Do you notice the natural rhythm of your breath, or do you sometimes catch yourself holding it without realizing?

• When stress or anticipation builds, can you sense the moment your breath becomes shallow or tight?
• How does it feel when you pause and guide your breath back to a slower, steadier rhythm?
• Can you sense the shifts in your body as your breath begins to calm your nervous system?
• What practices help you stay connected to your breath when life feels fast or heavy?
• When you feel tension rise, how can you use your breath to bring yourself back to balance?
• How can you create time and space in your day to practice deep, intentional breathing that nourishes and restores you?

As you move through the rest of your day, notice the moments when you can come back to your breath. Let it steady you. Let it clear space for calm, connection, and whatever comes next.

I hope this Wise Walk reminded you that your breath is both your anchor and your reset button. Until next Thursday, keep tuning in, breathing deeply, and honoring the rhythm that keeps you aligned with your heart and your True Stride.

In this episode:

• [04:40] There have been times in my life where I certainly catch myself holding my breath.
• [05:37] What I love about the three unifying breaths is that three deep breaths resets the nervous system.
• [06:12] There is scientific backing that supports this. Deep breathing will rewire our nervous systems.
• [07:21] I also catch myself holding my breath during a deep tissue massage. Breathwork can help us breathe through stress and cleanse.
• [08:25] The box breath is on counts of four. You inhale for a count of four. Then you hold for a count of four. Exhale for a count of four. Hold for a count of four. Repeat.
• [09:18] Being intentional about rewiring our nervous system is a great skill for all of us to have.
• [10:34] Box breathing is a beautiful rhythmic structure that gives us focus.
• [11:59] Breath work is always a focus like when we exercise.
• [12:41] You could also try the 4-7-8 practice. Inhale for four breaths. Hold for seven. Exhale for eight.
• [15:20] Scan your body to see how these practices help you.

Memorable Quotes:

• • "Every time we take three deep breaths, we give our nervous system a chance to reset." - Mary Tess
  • "When we hold our breath, we hold tension. When we breathe deeply, we create space for ease." - Mary Tess
  • "Breathwork is a bridge between the body and the mind. It reconnects what stress tries to separate." - Mary Tess

Links and Resources:

• Mary Tess Rooney
• Email
• Heart Value

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Have you ever caught yourself saying "I'm fine" when that's not really the whole truth? In this episode, I talk about what happens when we slow down and get honest about how we actually feel with the mix of emotions that come and go throughout the day.

A chat with a friend got me thinking about how we can be hopeful and nervous, happy and uneasy, all at once. It reminded me that our feelings don't need to make perfect sense. They just need space to exist. I also share a small moment with a stranger that showed me how powerful it can be to simply pause, listen, and let someone be where they are.

This Wise Walk is about getting curious instead of critical. It's about noticing what's really happening inside us and giving it room to breathe. When we do, we find a little more ease, a little more compassion, and a deeper connection to ourselves and the people we care about.

• When someone asks how you're doing, do you pause to reflect and check in with your heart to see what you're really feeling in that moment?
• Do you get curious about the emotions that surface, even the ones that might not feel comfortable or socially accepted?
• Can you acknowledge the full range of feelings inside you and express them honestly, whether or not you assign percentages or labels?
• Are you willing to go within and simply accept where you are right now, without judgment or resistance?
• As you move through your day, can you drop into your heart more often and get curious about the mix of emotions that make you human?
• Can you share your inner experience with the people you love so they begin to see their own emotional complexity too?
• Is it possible to hold two truths at once to feel excited and anxious, optimistic and a little scared and still trust that both are okay?
• Wherever you are in your heart space right now, can you accept and express yourself fully, just as you are?

Thanks for joining me for this week's Wise Walk. I'd love to hear what resonated with you and what emotions surfaced as you listened, so feel free to reach out and share your thoughts.

Be sure to tune in next week as we keep exploring ways to deepen our awareness and live with more intention. Until then, prioritize fun as you stay curious about what your heart wants to show you.

In this episode:

• [02:56] After having this powerful conversation with my friend, I tweaked my back again. This is a powerful reminder of how fragile our bodies can be.
• [04:03] I'm mindful of the fact that my back hurts right now. I'm also excited about an upcoming wedding, but nervous about the flight. So I do have a range of emotions going on.
• [05:10] If it weren't for my conversation with my friend, I may not have had the awareness when my chiropractors receptionist stated that she didn't know how she was doing.
• [06:02] It's a beautiful thing when you can hold space for each other and see each other as the complex human beings that we are.
• [07:54] My friend had been working with this modality called internal family systems where she studied and learned language on how to express her emotions.
• [08:45] I love that her vulnerable sharing, plus me holding space for her, really brought this new language and this new dynamic to light.

Memorable Quotes:

• • "Sometimes the most powerful thing we can say is, 'I don't know how I feel right now,' and trust that it's enough." - Mary Tess
  • "When we give ourselves permission to feel everything we're feeling, we stop judging our emotions and start understanding them." - Mary Tess
  • "Let's accept the full complexity of our hearts and show the younger generation how to do the same." - Mary Tess

Links and Resources:

• Mary Tess Rooney
• Email
• Heart Value

Facebook | LinkedIn | Twitter | Instagram