Written by Dr. Monica Riley, MD, MSJ, a doctor of integrative medicine and the award-winning founder of Dr. Monica’s Natural Beauty. With more than 30 years of experience in holistic health sciences, she creates sustainable, plant-based skincare, haircare, and bodycare for women 40+, with particular care for Melanated Beauty.
During such times as these, I concur: STRESS RULES! Shift happens! We humans are juggling a lot, causing us to “hold” more stress in our bodies than usual. When we carry stress, our organs and body functions automatically shift into “fight-or-flight” mode. This means that our cortisol hormone levels can become elevated, causing a whole bunch of problems for us, especially women!
“We hold our issues in our tissues™️”
Deep breathing offers powerful physical and mental advantages, primarily lowering stress, supporting healthy blood pressure, and improving mental focus. By taking slow, deliberate breaths, you signal your nervous system to relax and restore internal balance.
The Power of Exhaling
Breathwork is an active form of meditation that allows us to disconnect from our mind, reconnect with our body and soul, and enter a different state of consciousness. This elevated state brings us closer to healing, clarity, peace, wholeness and further from chronic stress and anxiety.
When we engage in deep and rhythmic breathing, we can support the parasympathetic nervous system, including pathways involving the vagus nerve. So, pump the brakes on anxiety and stress.
When you own your breath, no one can steal your peace. Every breath is a chance to reset.
How to Practice Intentional Breathing
- Create a safe sanctuary by first clearing whatever space you will use with a sage smudge, your favorite diffuser oil, scented candles, light music, and warm blankets and pillows for your comfort. Shop “scentsual” comforts at Dr. Monica’s Natural Beauty.
- Lying comfortably on the ground or in your bed, supported and warm, relax into your body. Keep your body warm with soft blankets.
- Begin with natural breath and allow your hands to fall naturally, perhaps next to your body with palms facing up, perhaps one hand on your belly and one on your heart.
- Begin by inhaling deeply into your belly and take a secondary deep inhale through your heart. This should feel like you are flooding these areas with oxygen. Bring your awareness to any thoughts or feelings that come up, noting them, and inviting them to flow freely.
- Exhale out of your mouth and bring awareness to trusting in love and guidance.
- Breathe. Relax. Feel. Tune In: 5-Minute Breath for Peace & Calm.
Feel your breath move through your body: belly, heart, mouth. Repeat at a pace that feels comfortable for you. If you are new to intentional breathing, begin gently rather than pushing yourself through a prolonged period of active breathing. Follow with regular, relaxed breathing. - Be mindful to stop if you truly feel uncomfortable, slow down when necessary, and tune into your body. You may experience an emotional release. Cry, scream and vocalize however you need to. If messages, sentences, affirmations, or mantras come up for you, repeat them silently or out loud, as feels appropriate. I like to affirm myself with the “Queen’s Mantra”: I Am Valuable, I Am Worthy, I Deserve to be Cherished.
- When you are comfortably ready to rest, stay in a resting Savasana position (on your back) and return to natural breath. If you experience tingling, tightness in your hands, dizziness, lightheadedness, or other discomfort, slow or stop the breathing practice and return to your natural breath.
- Afterward, you may have heightened sensitivity, so it’s best to avoid substances and loud noise/bright light. Treat yourself with kindness and grace to keep the energy flowing and pay attention to what appears in your dreams after this practice.
Regardless of what works for you, intentional breathing takes practice. The good news is that it can be practiced virtually anywhere. I recommend practicing intentional breathing once a day, preferably in a quiet space and with all external distractions removed.
You are wonderfully awesome!
Dr. Monica Riley, MD, MSJ, is a globally recognized holistic health pioneer, two-time Emmy Award-winning producer, and dedicated educator whose multifaceted career spans over three decades.
As Founder and CEO of Dr. Monica’s Natural Beauty, LLC, she seamlessly fuses modern aromatherapy science with her family’s 100-year legacy of botanical remedies. Driven by her core ethos, “Self-Care IS Healthcare”™, her award-winning brand empowers women over 40, providing premium, plant-based care for melanated skin.
Affectionately dubbed “The Scent Whisperer” in Hollywood, her luxurious, hand-crafted fragrances grace major red carpets, including the Oscars and the Emmys.
Dr. Riley’s profound impact reaches deep into media, academia, and global philanthropy. A former PBS executive, published author, and Adjunct Professor at the College of Southern Nevada, she was named the 2026 Top Innovator in Holistic Health by the IAOTP.
