From Agitation to Neutral: A Breath Practice for Everyday Stress

The other day, I decided to keep track of how many times I felt a little flutter of irritation, frustration, or stress. By mid-afternoon, I had already counted over twenty. Twenty moments where something small—a tone of voice, a traffic jam, a forgotten task—sparked a subtle surge of agitation. Life, as we know, rarely unfolds smoothly, and it reminded me how profoundly human it is to be affected by these little jolts throughout the day.

But here’s the thing: feeling agitated is inevitable. The real question isn’t if it happens, but what we do when it does.

One of my go-to tools is the breath. It’s simple, always available, and profoundly effective in bringing me back to centre. But during a workshop I recently co-led with the wonderful Jeff Cupchik, I was invited to consider a new perspective on the breath—one that’s stuck with me ever since.

When we're in a reactive or agitated state, it’s not always realistic (or even possible) to shift directly into a positive state of mind. Instead, the first step is returning to neutral—to find steadiness before reaching for something brighter. And the breath is the bridge that gets us there.

So next time you feel that wave of irritation or stress, try this simple practice:

• Step away for a moment if you can (or just close your eyes where you are).

• Bring your awareness to the sensation of your breath.

• Gently lengthen your exhalation—just a little.

• Take three mindful breaths this way, and notice what shifts.

It’s a small practice, but it can create a surprising sense of spaciousness inside.

If you try it, I’d love to hear how it feels for you. Let me know in the comments or send me a message—I always love hearing how these practices land in real life.