Begin with breath - the healing pause
Tight chest. Short breaths. Swirling thoughts. That invisible weight pulling you down. Uncertainty about how you'll keep moving forward, and fear that you may just unravel. Feeling…Alone.
In our fast-paced society, there are high expectations. External pressure to meet a fabricated image of perfection keeps us reaching. When the bar of perceived happiness is too high, we allow ourselves to feel defeated. We lie to ourselves about our self-worth, success, and happiness.
What I Learned Watching the Home Run Derby
My husband and son were recently blessed with the opportunity to attend the Home Run Derby in Philadelphia. As lifelong Phillies fans, they were rooting for the two players competing from our team: Bryce Harper and Kyle Schwarber. Schwarber was a favorite given his unique hitting talent, and to the fans' delight, he advanced to the final round.
There he'd face Jordan Walker of the St. Louis Cardinals.
Each player gets 15 swings. If a player hits a home run on their final swing, they keep swinging as long as they keep hitting home runs.
Schwarber went first and launched an impressive 11 home runs in his 15 swings.
Then Walker stepped up. As the visiting player in Philadelphia, he was cast as the villain and showered with playful boos. It was loud. The cheers only roared when he swung and the ball fell short. He didn't seem fazed. He actually smiled and laughed about it. He appeared to take that energy and turn it into motivation. Phillies fans were elated when Walker’s 15th swing left him at 9 home runs, two short of Schwarber's 11. But because his 15th swing was a home run, the rules let him keep swinging until one finally fell short. Adrenaline pumping, fully locked in, he kept going. 10. 11. And that final swing sealed it: 12 home runs, and the win.
When the boys got home, it sparked a conversation about how impressed I was with Jordan Walker. Despite the noise, the pressure, the fans cheering his failures and booing his success, he stayed calm and in control. He knew the chatter wasn't personal, and he was determined to quiet the crowd, not with words, but with his swing. That mental toughness and cool composure are what take a decent athlete to an elite one.
It's Not Just About Athletes
This mental control applies to all of us. We may not all be athletes, but the concept remains the same.
Noise presents itself in many ways: social media, our peers, our coworkers, our families. Turning off the noise is not a simple skill. It takes consistent practice.
Practicing mindfulness techniques need to become a daily habit worked into your routine. You are building tools. Keeping those tools sharp helps when we face life's inevitable challenges.
How Breathing Calms the Noise
Begin with breath. The simplest and most natural tool we have.
Daily, intentional breathing helps calm the nervous system. Scientifically, the deep intake of oxygen provides mental clarity, reduces your heart rate, optimizes oxygen, and stabilizes blood pressure. Spiritually, it helps you reconnect with the present moment. It calms the swirling thoughts and gives you a moment of peace and relief.
Daily breathing exercises remind us that the noise is simply external lies trying to squeeze us. Your energy is within, and it's more powerful than any outside force trying to penetrate your peace. Once you recognize that pressure for what it is, an uninvited guest, you can slam the door and stay grounded in who you are.
That tight chest, those swirling thoughts, they don't get the final swing. You do.
Inhale. Exhale. That's it. That's the whole practice.