DEAR reader, as we step into Christmas Day, let us pause to reflect on our exploration last week of Digital Detox for Spiritual Clarity. We examined the importance of unplugging from the constant hum of technology in order to nurture our mental wellbeing and cultivate deeper, more meaningful connections. With the digital noise momentarily quietened, we now find ourselves at a pivotal crossroads: how shall we fill that space? On this beautiful Christmas Day, we turn our attention to the most fundamental gift we possess — our breath.
Let us rewind to November and recall the insightful conversation we shared around Gratitude + Physiology. Do you remember that empowering practice of gratitude? It involved simply listing what we are thankful for and pairing that reflection with deep, slow diaphragmatic breathing for a few mindful minutes. As we breathe in gratitude and exhale stress, our bodies and minds work in harmony, allowing our nervous systems to settle and ushering in a deeply serene state of being.
In this frenzied festive season, when we are so easily swept up in the hustle and bustle, just a few minutes of conscious breathing can recentre our emotions. Practising gratitude alongside intentional breathing has been shown to balance our mental state, helping us feel more at peace within ourselves. It is rather like finding a cosy corner in a bustling café:
suddenly, the clamour of the world fades, and we are free to appreciate the joy around us.
Christmas is, after all, a season rich in gratitude and generosity. There is a beautiful culture surrounding this time of year — one that encourages giving and appreciation for what we already have. My spiritual director, Father Ramon Borja, SDB, once shared these words with me: “Breathe in gratitude; breathe out generosity.” What a gentle yet powerful reminder. More than a physical act, our breath becomes a spiritual exchange — we inhale the precious gift of life and exhale our love and energy into the world.
When we breathe deeply and mindfully, we acknowledge the blessings we have received and create space within ourselves to share them with others. As we pause to breathe in the essence of the season, we can release fear, worry, and tension. In their place, we offer generosity through our thoughts and actions, wrapping the world around us in warmth carried on our breath.
Breath is our very first gift from God. We find this beautifully expressed in Scripture. In Job 33:4, we read: “The Spirit of God has made me; the breath of the Almighty gives me life.” Similarly, in Genesis 2:7, we are told how God breathed life into Adam. Before any material gifts are exchanged, let us first remember the greatest gift of all — the breath in our lungs. It is an intimate connection, the vital energy that links our physical existence with the spiritual essence of our souls.
Let us pause and take in the awe-inspiring truth that every breath we draw is a divine gift — a reminder to cherish life and honour the presence of a higher Spirit in our daily living.
Science, too, affirms the remarkable power of our breath. Controlled breathing stimulates the vagus nerve, activating the parasympathetic nervous system — often referred to as the “rest and digest” state — and significantly lowering cortisol levels. With this in mind, let us explore a few practical breathing techniques that may serve us well throughout the festive season.
Technique 1: Stress Relief (Box Breathing)
Box breathing is a simple yet effective method. Inhale for a count of four, hold for four, exhale for four, then hold again for four. This technique is particularly useful when festive preparations begin to feel overwhelming. By carving out a quiet moment amid the chaos, we ground ourselves and prevent stress from encroaching on our joy.
Technique 2: Energy (The Wim Hof Method)
The Wim Hof Method is a well-known practice that demonstrates how breath can influence the autonomic nervous system. Through rapid, deep breathing, oxygen levels increase, revitalising both body and spirit. It is especially helpful when energy wanes after wrapping presents, cooking meals, or navigating busy family gatherings.
Technique 3: Inner Connection (4–7–8 Breathing)
For a deeper sense of inner connection, the 4–7–8 breathing technique is highly recommended. Inhale for four counts, hold for seven, and exhale slowly for eight. This practice quietens the mind and invites stillness, helping us reconnect with our inner peace — particularly when we feel pulled in many directions at once.
I cannot count the number of times I have turned to breathwork during challenging moments, especially around the holidays. Hosting family meals or rushing to prepare everything on time can create an unspoken pressure. Yet, each time I return to mindful breathing, something shifts. Tension softens, and I move from simply meeting expectations to genuinely embracing the joy of the season.
Rather than feeling weighed down by endless lists, I find myself savouring the smaller moments — the laughter of family, the aroma of festive dishes drifting through the home, and the sparkle of lights reflected in the eyes of loved ones. Breathwork has a remarkable way of transforming pressure into pleasure, inviting us to fully immerse ourselves in the beauty of Christmas.
Dear reader, I invite you to breathe with the rhythm of the season. Feel the coolness of the air on your skin and the warmth of connection within your heart. With every breath, take notice of the sights and sounds around you, allowing them to remind you that the greatest gift is the life we share and the love that sustains us.
As we bring this reflection to a close, let us remember that true presence — being fully present — honours both our loved ones and the birth of our Lord. By mastering our breath, we arrive at the Christmas table as our most authentic, peaceful, and energised selves. Breathe in the grace of the season and breathe out love to family and dear ones.
To capture the heart of this reflection, I leave you with these words from Rumi:
“The wound is the place where the Light enters you.”
Even in moments of strain or struggle, we can turn inward, breathe deeply, and allow our wounds to become sources of light — for ourselves and for others.
As we immerse ourselves in the joy of Christmas, I extend my heartfelt greetings to you all. May you be blessed with an abundance of love, peace, and joy this season. May each breath remind us of the gift of life and our boundless capacity to love, to give, and to share generously with the world around us.
Let us breathe deeply, live fully, and anchor our souls in the beauty of this season.
Merry Christmas.
The views expressed here are those of the writer and do not necessarily represent the views of Sarawak Tribune. The writer can be reached at lawleepoh@gmail.com.
