Finding Peace Through Mindfulness: How Breathwork Can Ease Emotional Overwhelm

Understanding Emotional Overwhelm and the Role of Mindfulness

In life, we all experience moments of emotional overwhelm. These are the times when everything feels heavy, and it seems impossible to escape the whirlwind of negative thoughts. For me, this happened recently when I found myself stuck in a cycle of rumination, sadness, and irritation for almost a week. I wasn’t sleeping well, I felt like I was snapping at everyone, and worst of all, I just couldn’t shake the negative thoughts in my head.

But then something shifted. I remembered a key aspect of my own personal practice—mindfulness. As someone who teaches yoga and breathwork, it’s funny how easily I can forget to take my own advice.

I realized on Saturday that I hadn’t been practicing what I teach. That’s when I decided to turn back to something that has always brought me comfort: the mindfulness teachings of Thich Nhat Hanh.

Just to step back for a moment, my introduction to mindfulness was in 2015 when I was trying to decide if I wanted to be a yoga teacher or work with a local nonprofit on Cape Cod who taught mindfulness in the local school systems. And so I took this mindfulness course, which was a prerequisite for this training if I was going to continue with teaching mindfulness in schools.

So I really learned a lot about being in the present moment, about focusing on my breath and noticing everything that I was doing.

How Mindfulness Shifted My Mood During a Difficult Time

Thich Nhat Hanh was a renowned Buddhist monk, teacher, and social activist who wrote extensively on the power of mindfulness. In fact, it was his teachings that introduced me to mindfulness in the first place back in 2015, when I was deciding whether to pursue yoga teaching. His meditations have always resonated with me, and as I revisited one of his guided practices on YouTube that day, I felt a noticeable shift in my mind and body.

For 25 minutes, I simply focused on my breath while listening to the sound of his voice and the soothing gong of the bell. Slowly, all the agitation, sadness, and stress began to melt away. It was like coming home to myself after days of feeling lost. I continued the practice the next day, this time using Thich Nhat Hanh’s beautiful Four Pebbles Meditation.

The Four Pebbles Meditation: A Simple Yet Powerful Practice

This meditation is simple, but powerful. It involves using four pebbles, each representing an element of nature: flower, mountain, water, and space. You place the first pebble in the palm of your hand and say, “Breathing in, I see myself as a flower. Breathing out, I feel fresh.” You repeat this three times, really focusing on the imagery and sensation of the breath. Then you move on to the next pebble, each time connecting with a different element.

This practice reminded me of the importance of staying in the present moment, of being here and now, rather than letting my mind run wild with “what ifs” and worries. Each breath was a small step toward healing, and each pebble brought me a bit closer to peace.

Embracing Suffering for True Healing: Lessons from Thich Nhat Hanh

In Thich Nhat Hanh’s book, No Mud, No Lotus: The Art of Transforming Suffering, he talks about the need to embrace suffering, rather than suppress or fight it. He teaches that mindfulness first helps us recognize our suffering, then invites us to take care of it. Instead of judging our emotions or trying to push them away, we acknowledge them with kindness, allowing them to transform naturally.

He writes, “The work of mindfulness is first to recognize the suffering and second to embrace it.” This approach resonates deeply with me, especially in my work as a yoga teacher and grief support facilitator. We cannot heal by pretending that pain doesn’t exist. Instead, we need to sit with it, acknowledge it, and give ourselves the space to let it go.

How Mindfulness Can Help You Manage Grief and Anxiety

If you’re struggling with grief, anxiety, or emotional overwhelm, I encourage you to try a simple mindfulness or breath-focused meditation. It doesn’t have to be complicated. Start by sitting in a quiet space and focusing on your breath. Inhale deeply, noticing the sensation of the air filling your lungs, and exhale slowly, letting go of any tension.

As you breathe in, you might say to yourself, “Breathing in, I know I am breathing in. Breathing out, I know I am breathing out.” With each breath, stay connected to the present moment and notice how your body and mind begin to settle. Over time, this practice can help you shift your perspective and bring a sense of calm and clarity.

If you prefer guided meditations, there are plenty available online.

An OnLine Yoga for Grief Relief Program

In my work with grief support, I often use mindfulness techniques to help participants find relief from the weight of their loss. My upcoming program, Five Weeks to Grief Relief, combines yoga, writing, and sharing to create a space for healing. We use breathwork and mindfulness as tools to be present with our emotions and begin the process of transformation. If you’re looking for ways to cope with grief and emotional hardship, this program might be a supportive space for you to explore.

The Transformative Power of Breath and Mindfulness in Daily Life

One of the most important lessons I’ve learned in my own journey is that we have the power within ourselves to change how we feel. It all starts with the breath. By focusing on something as simple and fundamental as our breathing, we can release the grip of negative emotions, quiet the mind, and find peace—even in the midst of suffering.

So the next time you find yourself overwhelmed by stress, sadness, or anger, remember that you have a tool right within you. Pause, take a breath, and let yourself come back to the present moment. It may just be the beginning of your own transformation.

Interested in learning more? Join me for Five Weeks to Grief Relief, starting October 24th. Visit www.sueandersenyoga.com for more details.