The Tiniest Self-Empathy

Dear soul of wonder,

Do you remember to take moments when you take conscious breaths? And even make it a deeper self-connection practice in your daily experience?

Right now I’m in Giza, bathing in the hugeness of the Pyramids and their ancient presence as well as in the dust-veiled existence and mess that is to be found in the surrounding areas of this monumental area. To take in ALL OF LIFE, I am grateful to have my practices of presence in my pocket. One of them is my beloved breath. I take it everywhere I go – from my daily 1 hour morning meditation practice to the smallest transition moments during the day. Amid the colossal monument graves that might take your breath away, I’d like to be even more conscious about my breath and its immense power – maybe bigger than these stone blocks.

I mean, imagine all the traditions that have teachings about breathing. It’s a science beyond time. Even one conscious breath can create a significant shift – it initiates a cascade of physiological changes that support our capacity for empathy and connection.

I asked AI to support me with the Physiological Details of the Relaxation Response through breath and it wrote:

1. Immediate Effects (within seconds of conscious breathing):

– Vagus nerve activation slows heart rate

– Diaphragmatic movement massages internal organs

– Blood pressure begins to decrease

– Muscle tension starts to release, particularly in the face and shoulders

2. Short-term Changes (within minutes):

– Cortisol levels begin to decrease

– Oxytocin and serotonin production increases

– Heart rate variability improves, indicating better nervous system balance

– Digestive system activation shifts from sympathetic to parasympathetic

3. Neurological Impacts:

– Prefrontal cortex activity increases, improving our capacity for empathy

– Amygdala activation decreases, reducing threat response

– Alpha brain wave activity increases, promoting mental clarity

– The insula (involved in interoception) becomes more active, improving body 

awareness

4. Breathing Mechanics:

– Deep breathing activates the entire lung capacity

– The exhale naturally becomes longer than the inhale

– The breathing rhythm becomes more regular

– The diaphragm moves through its full range of motion

Isn’t it fantastic? And I want to go even further with you! I want to invite you to connect your one tiny breath with Self-Empathy. Every breath is a chance to relate empathically with what is. To care for relaxation and openness to receive myself, others and other worlds and life itself. 

It’s like poetry and music, you need to have breath between the words and the notes. Silence is what makes music alive and silence is what makes our present moment brighter and deeper.

How to do the tiniest Self-Empathy Breath?

Start by breathing in through your nose and observe:

• What state are you in? What are your thoughts at this moment?
• What do you sense about the air that you’re breathing in?
• Is it warm or cold? Humid or dry?

When your breath enters your chest, check the quality of your breath. Is it shallow or deep? What do you sense in your body? Are there any tensions? How is your posture? How do you feel at this moment?

Connect with your needs: When the breath reaches your belly area, connect with life energy. What is life longing for in this moment? What do you need? 

And then, at the tipping point of your breath, bring it down to your feet, your soles, your toes. This is the moment to feel your connection with the earth, your roots, your next steps. How would you like to care for this moment? What life energy would you like to take forward into the next moment of your day?

It’s that simple! And I know, it’s not, because it’s so easy to forget. So, what do you need to remember?

Let your breath be your anchor

Remembering why to take a deep conscious Self-Empathy breath in between, can be an anchor to actually do it.

So here are some reasons (and I’m curious if you have more to add – let me know!):

• My capacity for Empathy: The more relaxed I am, the more I can relate and listen. Empathy and deep listening require our nervous system to be out of alarm and into receiving mode. One tiny self-empathy breath can do wonders. I practice this so much, especially in my accompaniments. It’s a magic tool for superpower presence and is highly appreciated as a quality of depth by the people I work with.
• Accessing my Inner Wisdom Navigation System: By linking breath with body awareness, we access our innate wisdom and natural capacity for self-connection, or our intuition. This is something that I teach in “Remember [your] Magic”. 
• Slowing Down as F*** is a huge Power: Every conscious breath is like a time bender. When we breathe consciously we create time holes and pause spaces. I know, it’s so easy to lean into rushing through the day, but it makes them go by so fast and the preciousness is not captured. So I use my breath to create time and experience life the way I want to.
• Breath blows Thoughts away: When I breathe with attention and care, my thoughts get less noisy and silence takes over. In my experience, it takes dedication to allow breath to be the leading thought, but it’s so worth it. 

I really like doing the smallest things and surrendering to the hugeness of its effect. And breathing is definitely one of the most magical ones. 

I hope to breathe with you soon!

Author:

Cori Liebhart

Peace and Conflict Researcher, Soulpreneur, Singer-Songwriter