If you've ever spent time with me discussing health, stress, or living optimally, you know I’m a big advocate for the power of breathing. Sure, we all breathe — mostly without thinking. Our bodies are smart enough to handle it for us. But here's the paradox: unconscious breathing, while automatic, can actually do more harm than good unless we bring awareness to it.

Simply put, lives can change when we learn how to breathe better. And it doesn’t take much—there are entire teachings dedicated to this simple yet powerful tool. I still remember when I first learned about belly breathing during a particularly challenging time in my life. I was dealing with anxiety, stress, and feeling overwhelmed by a tough relationship and other life challenges. The simple act of lying on the floor and practicing belly breathing — letting my belly expand before my lungs and then exhaling fully — was life-changing.

So, why is shallow breathing such a problem? Stress, poor posture, or a sedentary lifestyle can cause shallow or chest breathing, which limits how much oxygen we get. Beyond that, shallow breathing disrupts the flow of prana—the life force energy that flows through our body’s energy channels. When prana isn’t circulating properly, blockages can form, leading to physical and emotional issues.

Imagine a clogged pipe in your home. If you clear just part of it, but leave the deeper blockages, it won’t work. Shallow breathing is like that — only clearing a small section, while deep belly breathing clears the entire channel, keeping your energy flowing freely and maintaining your health.

​So here’s your challenge for today: start paying attention to your breath. Without judgment, notice whether you’re breathing shallowly or deeply. When you feel stressed, check in with your breath. Practice breathing into your belly, and out from your belly. This small shift could lead to profound health benefits, especially if it’s something you’ve never truly focused on before.

What Comes Out of Your Mouth Matters More Than What Goes In
- Master Choa Kok Sui

This profound teaching from my mentor has shaped much of my approach as a holistic health coach. While I spend significant time guiding clients on what to eat, we also need to address the energy behind their words. Surprised? Let me explain.

Our words often start as thoughts, and controlling our words is one step toward mastering our minds. First, we need to be mindful of the language we use, even when it comes to small, everyday conversations. Over time, it becomes essential to question the thoughts behind our words and practice shifting them toward compassion, non-judgment, and confidence.

When we speak negatively—whether about someone we know or a distant public figure—it's often a reflection of unresolved pain within us. Criticizing others is a way of expelling this energy, but it doesn't just harm the person we're targeting. Negative speech affects us, too. Master Choa Kok Sui taught that the negative energy we create through hurtful speech doesn't disappear. It builds up in our system, causing emotional or physical "dis-ease."

The energy we release through words is potent. Speaking poorly of others is like holding onto a burning coal—you can't throw it without burning yourself in the process. Prana, or life force energy, follows the direction of our thoughts and words. When we emit negativity, we receive it in return. Over time, unchecked negative energy can manifest as emotional distress or even illness.

​Next time you're tempted to vent or criticize, stop and reflect: what’s driving that thought? Is it truly about the other person, or is it a projection of your own pain? As Master Choa Kok Sui taught, kindness in thought and speech cultivates love, both within and around us. Shifting from negativity to compassion is a powerful step toward healing and wellness.

Let’s be honest—change is hard. As humans, we love our comfort, and when that’s disrupted—whether from loss, job changes, or something else—we tend to dig in our heels and resist. But here’s the thing: if we don’t learn to embrace change, it will eat us alive.

Today, I’m sharing something a little different—an excerpt from my daily meditation journal about my own relationship with change. It’s a journey, and while it’s never easy, the key is to keep moving. Run, walk, crawl, or even roll if you must, but embrace the flow of change, however you can.

Friday, October 4th, 2024

How many times have I walked this path or one just like it? Each time going a little bit further into the unknown, often turning back under the guise of patience and compassion. The dark forest ahead I've never seen. It is unknown. The sounds are new. What awaits? I tip-toe in, look around, then retreat. Each time working up enough courage to go further. Sometimes I am inspired to go very deep, maybe too deep, into the unknown, and must run out. Afraid to leave the comforts of what is known. My people are not with me, how can I survive? There are others mulling through the unknown but I don't know them, trust them, and they too look different and unknown from the place from which I come. What will become of me? Will anyone recognize me if I still walk and make it through? Will they curiously peer into the unknown to where I've gone? Will I be gone forever? Who is I?

​​Vulnerability invites more vulnerability—something I learned over 15 years ago in a management training. Recently, I’ve been inspired by a family member’s openness. By sharing this raw journal entry, I hope to encourage someone else who’s wrestling with change. Remember, the only way out is through!