Where it's from
The Breathing Through practice originates from Coming Back to Life by Joanna Macy and Molly Young Brown. This exercise is part of the Meditations for the Great Turning and is a core element of the Work That Reconnects, a framework designed to foster resilience, interconnectedness, and action in response to the ecological and social crises of our time. It draws inspiration from ancient Buddhist meditation practices for cultivating compassion.
What you need
- Approximately 10 minutes for the guided practice, with additional time for reflection if desired.
- A quiet space where participants can sit or lie down comfortably without distractions.
- (Optional) Soothing background music or nature sounds to create a calming atmosphere.
- A facilitator (if in a group setting) to guide participants through the steps.
How it's done
- Settle into Stillness
- Sit or lie down in a comfortable position. Close your eyes or soften your gaze.
- Begin by focusing on your natural breathing. Do not try to control it; simply observe the rhythm of your inhalations and exhalations.
- Notice sensations at the nostrils, chest, or abdomen.
- Recognize Interconnection
- Reflect on how your breath is part of a larger web of life. Imagine that you are being “breathed” by life itself—just as all living beings are sustained by this same vast web.
- Experience the Breath Stream
- Experience your breath as a stream or ribbon of air flowing in through your nose, down your windpipe, into your lungs, and then passing through your heart. Imaginations and conceptualisations are welcome.
- As you exhale, visualise this breath flowing outward to reconnect with the larger web of life. See it as one continuous loop within this interconnected system.
- Open to the World’s Pain
- Gently allow awareness of suffering in the world to surface. This could include images or feelings related to human struggles (e.g., fear, isolation, injustice) or ecological distress (e.g., harm to animals or ecosystems).
- Allow these impressions to arise naturally without forcing them.
- Breathe Through the Pain
- As you inhale, imagine breathing in this pain as granules on the stream of air.
- Let it pass through your lungs and heart, then exhale it back into the world.
- Trust that this process connects you with life’s healing resources and that you are not holding onto the pain but letting it flow through you.
- Embrace Personal Suffering if Present in Awareness
- If personal grief or numbness arises instead of external suffering, breathe through it in the same way.
- Recognize that personal anguish is part of the collective grief of the world.
- Trust Your Heart’s Capacity
- If you feel an ache or pressure in your chest, remember that your heart is not an object that can break but a vast space capable of holding profound emotions.
- Trust its resilience as you continue breathing.
- Conclude with Gratitude
- When ready, gently bring your awareness back to the present moment. Reflect on how this practice has strengthened your sense of connection and belonging within the larger web of being.
Take it further
Adapting for various contexts
- For Groups
After completing the practice together, invite participants to share their experiences in pairs or small groups. This can foster a sense of community and shared purpose. - For Activists
Use Breathing Through as a tool for preventing burnout by incorporating it into regular self-care routines when facing distressing news or challenging work. - For Beginners
Simplify by focusing solely on observing natural breath patterns and visualizing interconnection. You may also choose to keep your eyes open for this practice, incorporating touch and movement if needed (see Trauma-informed practice in the next section) - Integrate Movement or Sound
Combine with simple movements or vocal expressions like exhaling with a free, unrestricted sigh. - Incorporate Journaling
Afterward, write about any insights gained during the process—what arose during moments of pain and how it transformed through breathing. - Online Adaptation
In virtual settings, guide participants through audio instructions while encouraging them to create their own quiet space at home.
Trauma-informed practice
Here are some adaptations for trauma informed practice:
- Grounding Techniques
Begin with grounding exercises such as focusing on the feet touching the ground, holding a comforting object, or engaging the five senses (e.g., noticing sounds or looking around the spaces in the room) before transitioning into breath awareness. - Empower Participants
Encourage participants to modify the practice as needed and give permission to stop whenever they feel overwhelmed. For example, they can adjust their posture, keep their eyes open or closed, or pause at any time. - Modify Visualization Steps
Simplify imagery to avoid overwhelming participants. Instead of visualizing global suffering immediately, start with a smaller scope (e.g., minor frustrations and disappointments in one's personal life). - Shorten Duration
Start with brief sessions (e.g., 5–10 minutes) and gradually increase as participants build tolerance.