Little Steps: The Breath

When I was reflecting on what would be this series' first topic, I was overwhelmed a little. There are so many choices, yet last week something shifted my decision. A student shared with me that they were struggling to sleep, and they couldn’t understand why. Their words stayed with me, echoing long after our conversation ended. I found myself reflecting on how often we all carry minds that simply don’t want to rest - buzzing with thoughts, replaying the day, planning tomorrow, or spiraling into oblivion. It struck me that perhaps the simplest, most compassionate step to begin with is the breath.

Breathing is something we do every moment of our lives, yet we rarely give it our full attention. It is both ordinary and extraordinary - an anchor that connects body, mind, and spirit. When the mind refuses to quiet itself at night, when rest feels elusive, turning to the breath can become a gentle invitation to let go. Research consistently supports this: slow, deep breathing has been shown to activate the parasympathetic nervous system, reducing heart rate, lowering cortisol levels, and promoting a relaxation response that is essential for sleep onset (Jerath et al., 2006; Ma et al., 2017).

A few minutes of conscious breathing - even just six breaths per minute - can signal to the body that it is safe to soften. Pairing this with a simple meditation - noticing the inhale, feeling the exhale, returning gently when thoughts drift - creates not just physiological calm, but cognitive space. Studies on mindfulness and sleep have found that these kinds of practices reduce rumination and pre-sleep arousal, two common causes of insomnia (Ong et al., 2014).

I have found that even the act of lying down and whispering inwardly, “Now we rest,” accompanied by steady breathing, shifts something. It does not force the mind to shut down; instead, it invites stillness. Sleep may not arrive instantly, but the body begins to feel held, and the nervous system begins to ease. In a world that constantly pushes us to do more, this quiet practice of simply breathing with awareness is a radical, healing step.

Perhaps that is why this felt like the right place to start Little Steps HOME. Because finding our way home often begins not with grand gestures, but with small, intentional choices - like the decision to pause, to breathe, and to trust that rest will come. And maybe, just maybe, that’s enough to guide us a little closer to ourselves tonight.

References:

Jerath, R., Edry, J. W., Barnes, V. A., & Jerath, V. (2006). Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Medical Hypotheses, 67(3), 566-571.

Ma, X., Yue, Z. Q., Gong, Z. Q., et al. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in Psychology, 8, 874.

Ong, J. C., Shapiro, S. L., & Manber, R. (2008). Mindfulness meditation and cognitive behavioral therapy for insomnia: A naturalistic 12-month follow-up. Explore, 4(1), 30-36