Taking a moment to breathe: Holding space for healing and rest

Close your eyes and take a deep breath.

If you’re here, it’s likely because you’ve been feeling the weight of recent events. As Black women, we often bear more than our fair share of burdens, carrying so much on our shoulders—be it personal struggles, the grief of our communities, or the demands of a world that doesn’t always see or honor us. 

Today, I want to simply hold space for you.

In times like these, when the heaviness feels too much, it’s essential to remember that we don’t have to do it all alone. Support is here, rest is essential, and you are worthy of it. 

This moment isn’t about productivity or pushing through; it’s about embracing a slower pace, replenishing your energy, and allowing yourself to breathe.

Let this blog post serve as a small, sacred pause in your day. Take it as a reminder that you’re allowed to rest, to grieve, and to lean on the support available to you. 

Below is a simple breathing technique, commonly used in mindfulness and wellness practices, you can come back to whenever life feels heavy—an invitation to reconnect with yourself, ground your spirit, and find a bit of peace, no matter what’s happening around you.

Finding Calm Through Breath: A Simple Exercise for Heavy Moments

When we’re feeling overwhelmed, our bodies often respond by tensing up, creating a sense of tightness in our chests and shallow breathing. 

Practicing deep breathing can help to release that tension, soothe the nervous system, and bring us back to the present moment. 

This exercise is designed to help you reconnect with yourself and find calm when emotions run high. Use it as often as you need—it’s here for you.

The 5-5-7 Deep Breathing Technique

This breathing exercise is simple but highly effective. 

You don’t need any special tools or setting—just a few minutes and a comfortable spot. The rhythm of the 5-5-7 breath (inhale for 5 seconds, hold for 5, exhale for 7) promotes relaxation, eases tension, and helps to release emotional heaviness.

How to Practice the 5-5-7 Breathing Technique:

1. Find Your Space  

Choose a quiet spot where you won’t be disturbed. Sit comfortably, with your feet grounded on the floor and your back supported. If you’re lying down, let your body fully relax against the surface. Rest your hands gently on your lap or place one hand over your heart and the other on your abdomen.

2. Set Your Intention  

Close your eyes and bring awareness to your breath. Take a moment to set an intention for this exercise. Your intention could be as simple as “I am here to release” or “I am worthy of rest and peace.”

3. Begin to Breathe

- Inhale: Slowly breathe in through your nose, counting to 5 as you feel your chest and abdomen expand. Let the air fill your lungs fully but gently.

- Hold: Hold your breath for a count of 5. Use this pause to focus on the feeling of fullness in your body. Let it be a reminder of your strength and resilience.

- Exhale: Release the breath slowly through your mouth for a count of 7, letting go of any tension, stress, or weight that you’re carrying. Imagine the breath taking the heaviness with it as it leaves your body.

4. Repeat for 5 Rounds

Go through this cycle of 5-5-7 breathing five times, or as many times as feels comfortable for you. With each exhale, allow yourself to feel lighter, grounded, and more present.

5. Reflect and Reconnect

After your final exhale, sit in stillness for a few moments. Notice how your body feels, acknowledging any areas where you feel a release. When you’re ready, slowly open your eyes and return to your surroundings.

Creating a Safe Space for Your Emotions

This breathing exercise is a simple but powerful way to care for yourself, even in the heaviest of times. The goal isn’t to “fix” anything or force yourself to feel a certain way; it’s simply to create a safe space for your emotions to exist and flow without judgment.

As Black women, we are often expected to carry on no matter what, but it’s okay to pause, take up space, and rest. Know that you’re not alone, and you don’t have to face life’s challenges on your own. 

This exercise can be your reminder that you deserve peace and that rest is your birthright.

Whenever you feel the world becoming too much, return to this practice. Let it be your anchor, a moment to gather your strength and replenish yourself with every breath. 

And remember, this space is yours—come back to it as often as you need. 

Take the Next Step with Support

If the heaviness feels like too much to carry on your own, know that support is available. At Javery Integrative Wellness Services, we’re here to walk alongside you in your journey. You don’t have to navigate difficult moments by yourself. 

Consider scheduling a free 15-minute consultation with us to explore ways to prioritize your well-being and make space for healing.

Let this be your gentle reminder: you are worthy of support, care, and rest.