Why We Pause: Breathwork for Unexpected Pivots. A Solo Talk by Podcast Host, Shilpa (Epi. #228)

🧘‍♀️ Episode Title: Why We Pause: Breathwork for Unexpected Pivots

🎧 Duration:  Under 11 minutes

📝 Episode Description: Season 17: Pause with Purpose

Sometimes the pivot you didn’t plan… becomes the pause you deeply needed.

In this soul-led solo episode, we explore how a simple breathing technique can become your inner anchor in moments of uncertainty, transition, or overwhelm. Whether you’re bracing for an unexpected life shift or navigating the daily noise, your breath is always within reach — a steady guide back to your calm center.

You’ll be guided through a gentle Box Breathing (Sama Vritti) practice — a timeless technique used by yogis and Navy SEALs alike — to regulate your nervous system and create space for clarity.

✨ This episode is part of our “Pause with Purpose” series — bite-sized audio reflections under 11 minutes to help you reclaim mindful moments in your day.

🌬️ What You’ll Experience:

• The hidden power of intentional pauses
• How breath becomes your compass in unpredictable times
• A guided walkthrough of Box Breathing (4-4-4-4 method)
• Why this ancient practice is still so relevant for modern life

🎁 Bonus Resource:

📥 Free Box Breathing Infographic
Prefer a visual reminder?
Download a calming, colorful guide to Box Breathing to keep on your phone, mirror, or desk.
🔗 Grab my FREE Box Breathing Infographic here

🌱 Try This Now:

Even one cycle of mindful breathing can shift your energy.
 Use this technique daily — especially during moments of emotional, physical, or mental pivoting.
 Your pause isn't a delay — it's an intelligent redirection.

💛 Stay Connected:

Love this episode?
 Tag me on Instagram @omnimindfulness and let me know where you’re pausing today.
 New to this journey? Subscribe to explore more episodes, meditations, and soulful strategies.

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Your presence is enough — but your contribution helps keep the mic on. 🙏

Transcript

[00:00:01] Let's face it, even those of us who teach mindfulness

[00:00:04] can find ourselves running on fumes

[00:00:08] when life throws you a curveball,

[00:00:10] that's exactly what happened to me.

[00:00:14] I had planned to pause.

[00:00:16] To slow down

[00:00:17] to root into what I call the sacred pause September

[00:00:22] a time i've honored for the past few years.

[00:00:25] I had mapped out moments for spiritual grounding,

[00:00:28] deep rest, and planning ahead for what's next.

[00:00:32] I even timed it around the busiest season in our household,

[00:00:36] right between my son's birthday and the holidays.

[00:00:39] But then...

[00:00:40] life pivoted.

[00:00:41] Without asking.

[00:00:43] Just a few weeks ago, I found myself in a new season of caregiving.

[00:00:49] My dad, who lives independently, began experiencing some chronic health issues

[00:00:55] and as his only child, the emotional and logistical [00:01:00] weight landed squarely on me.

[00:01:02] An unexpected ER visit,

[00:01:05] an extended hospital stay,

[00:01:07] and then coordinating follow-up care...

[00:01:11] It was overwhelming

[00:01:13] and honestly?

[00:01:13] I've carried caregiving responsibilities for my dad before,

[00:01:18] but this time it hit differently.

[00:01:21] Suddenly, eight weeks had vanished,

[00:01:24] and here's the kicker.

[00:01:26] I knew I needed to pause,

[00:01:28] but it was my body that screamed it first,

[00:01:31] tightness in my chest.

[00:01:33] Loops of unhelpful thoughts,

[00:01:35] that unmistakable feeling like I was holding my breath... again,

[00:01:42] have you ever felt that?

[00:01:43] Like your breath disappears... just when you needed the most?

[00:01:47] And that was my wake up call.

[00:01:50] Not just to pause,

[00:01:52] but to remember what's always within reach?

[00:01:55] My breath.

[00:01:59] Welcome sweet [00:02:00] Souls

[00:02:00] to the Pause with Purpose series

[00:02:02] on the Omni Mindfulness Podcast.

[00:02:05] This is a four part guided journey

[00:02:07] designed to help you reconnect with your center

[00:02:10] through short, soulful episodes

[00:02:12] that fit into even your most overstretch weeks.

[00:02:15] Each episode is under

[00:02:17] 11 minutes

[00:02:18] and pairs a mindfulness technique

[00:02:20] with a moment of reflection -and gentle encouragement.

[00:02:26] So why do we pause?

[00:02:28] Especially when the world won't wait?

[00:02:33] Because the pause isn't a luxury.

[00:02:37] It is a strategy

[00:02:38] one that trains your nervous system

[00:02:41] to respond, not just to react,

[00:02:44] and there's no better entry point

[00:02:47] than the breath.

[00:02:48] It's the one thing you carry

[00:02:50] through every season and pivot

[00:02:53] the one tool that doesn't require a schedule,

[00:02:57] a subscription, or a second opinion...[00:03:00] 

[00:03:01] your breath is the first signal.

[00:03:04] That something is off.

[00:03:06] And also the first doorway back to calm.

[00:03:11] That's why today's anchor practice

[00:03:13] starts with a technique I love...

[00:03:17] box breathing

[00:03:20] in Sanskrit this technique is called ti prama, which translates to equal breath.

[00:03:27] This powerful yogic rhythm is designed to calm your nervous system and recenter your mind.

[00:03:34] Here's how you can practice this technique. I'll guide you through it.

[00:03:39] First, settle into a quiet space.

[00:03:42] Let your shoulders drop,

[00:03:47] exhale fully and begin.

[00:03:51] Inhale for four,

[00:03:56] hold for four.

[00:04:01] Exhale for four,

[00:04:06] and hold for four.

[00:04:12] You can repeat this three to four cycles.

[00:04:15] Whenever your thoughts start looping

[00:04:17] or when your body feels like it's

[00:04:19] on overdrive,

[00:04:21] let each round

[00:04:22] slow your thoughts.

[00:04:25] Calm your body, and bring you gently back to your center.

[00:04:30] I use this practice almost daily, especially in the sacred season of Pause before I record, when I'm overstimulated, pivoting through a challenge or simply sitting in stillness.

[00:04:43] Even Navy Seals use this method

[00:04:45] to stay calm under pressure.

[00:04:48] And if you're a visual learner like me, I've created a calming box breathing graphic you can download from the show notes.

[00:04:56] Keep it nearby on your phone, desk, or mirror [00:05:00] as a daily reminder to breathe with intention

[00:05:04] because each intentional breath isn't just calming,

[00:05:07] it's guiding 

[00:05:10] your pause is your compass,

[00:05:13] and in closing.

[00:05:15] I'd like to share that

[00:05:16] whether your pause is planned

[00:05:18] or arrives as an unexpected pivot,

[00:05:21] remember this:

[00:05:23] your breath is the one thing

[00:05:24] you will always carry with you.

[00:05:27] Let's honor it.

[00:05:28] Let's return to it.

[00:05:29] Let's start there.

[00:05:32] I'll see you in the next episode

[00:05:34] as we explore how to use awareness as your anchor,

[00:05:38] and why presence is your most powerful superpower in any pivot.

[00:05:44] Until then...

[00:05:46] breathe easy,

[00:05:47] pause often,

[00:05:48] and stay rooted in your authentic self.