From Tension to Thankfulness: Breathwork Practices for the Holidays

Ah, the holidays — that glittering stretch of weeks when joy, overwhelm, and pie somehow coexist on the same plate. The season of light often comes with a heavy dose of tension: travel plans gone awry, family expectations piling up like unwashed dishes, and a to-do list that could rival Santa’s.

Yet, amidst all the noise and busyness, there’s one quiet, loyal companion that never leaves your side — your breath. It’s with you through every moment, waiting patiently to help you shift from frazzled to thankful in a matter of minutes.

Breathing sounds too simple to be powerful, doesn’t it? But that’s the magic of it. The very thing we do automatically, thousands of times a day, can become a doorway to calm, gratitude, and even better digestion — when we do it consciously.

Why Breath Matters

When stress hits — whether it’s a looming deadline, a heated conversation, or realizing you forgot the cranberry sauce — your body flips into survival mode. Breathing becomes shallow and rapid, staying high in the chest. Your heart rate quickens, your shoulders tense, and your body gets the message: “Danger ahead.”

This “fight, flight, or freeze” response isn’t bad — it’s your nervous system doing its job. But when it’s constantly activated (hello, modern life), it throws everything out of balance. Digestion slows, sleep suffers, and anxiety sneaks in uninvited.

Here’s where your breath becomes a superpower. Deep belly breathing — also called diaphragmatic or abdominal breathing — activates the vagus nerve, the body’s main communication line between your brain and gut. When you breathe deeply, you send a clear signal of safety. The body begins to relax. Your heart rate slows, your digestive juices start flowing again, and the brain releases calming neurotransmitters.

Think of it as flipping the switch from chaos to calm.

So yes — your breath is not just keeping you alive. It’s your built-in stress relief tool, mood stabilizer, and digestive ally. And during the holidays, when you’re surrounded by sugar cookies, travel delays, and the occasional family tension, this humble act of breathing deeply might just be the secret ingredient to keeping your peace intact.

Breath Practices to Try

You don’t need fancy equipment, a yoga mat, or a quiet mountaintop. All you need is a few intentional moments and a willingness to pause. Here are three simple breathwork practices to help you turn tension into thankfulness:

🫁 1. The Extended Exhale

How to do it: Inhale slowly through your nose for a count of 4. Exhale gently through your mouth for a count of 6–8. Repeat for 5–10 rounds.

Why it works: Extending your exhale activates the parasympathetic “rest and digest” system, telling your body it’s safe to relax. The longer exhale literally signals calm to your brain.

When to use it: Before a big family gathering, when stuck in traffic, or when your to-do list is plotting against you. Think of it as pressing the “simmer” button on your nervous system.

💛 2. The Gratitude Breath

How to do it: Take a deep, full inhale. As you exhale, quietly name one thing — or person — you’re grateful for.

Why it works: Gratitude and anxiety can’t coexist. Focusing on appreciation reroutes your thoughts from “what’s wrong” to “what’s right.” Your nervous system loves this reset.

When to use it: While wrapping gifts, washing dishes, or lying in bed before sleep. Each exhale becomes a whispered thank-you that anchors you in the present.

🍲 3. The Meal Grounding Breath

How to do it: Before eating, place one hand on your belly and take three slow, deep breaths. Feel your abdomen rise and fall.

Why it works: When we eat in a stressed state, digestion shuts down. Deep breathing before a meal tells your body, “It’s safe to rest and digest.” Food is absorbed more efficiently and discomfort lessens.

When to use it: Every meal. Make it a ritual — a sacred pause before nourishment.

My Experience

Decades ago, when migraines ruled my life, deep belly breathing became my lifeline. I lived in a constant state of fight-or-flight, even when nothing was “wrong.” My nervous system was on high alert, my gut was in knots, and calm felt like a foreign language.

At first, breathwork seemed too simple to be effective. How could something I was already doing possibly change anything? But I was desperate for relief, and when I gave it an honest try, I began to notice subtle shifts. My jaw unclenched. My shoulders dropped. My heart stopped racing quite so often. The migraines still came, but I met them with grace instead of fear.

Breathwork didn’t erase life’s challenges — it changed my relationship to them. It reminded me that peace isn’t something that appears on its own; it’s something we breathe into existence. One exhale at a time.

Today, these same practices are my anchors. When stress rises like steam from a holiday casserole, I pause, exhale, and return to gratitude. It’s the simplest — and most profound — form of self-care I know.

Your Breath Is the Bridge Between Tension and Thankfulness

The beauty of breathwork is that it doesn’t demand more time or energy — only awareness. It’s not another task to add to your list; it’s the very thing that makes that list feel lighter.

When you take even one conscious breath, you invite your body to shift gears. You reconnect to the present moment — the only place peace actually lives.

The holidays will always bring a mix of joy and challenge. But with your breath as your ally, you can meet both with grace. You can transform stress into stillness, chaos into calm, and tension into thankfulness.

Peace isn’t something to find — it’s something you breathe into being.

✨ Breathe Calm Into Your Holidays: Choose one breath practice and use it daily this week. Notice how it shifts both your mood and digestion. See if gratitude sneaks in where stress once lived.