Breath, Boundaries, and Being: A Calmer Way Through the Holidays
The holidays have a way of stirring up every part of us—the joy, the tenderness, and the old patterns that still tug at our energy. For many people, family gatherings can feel like walking into a swirl of expectations, opinions, and emotional noise.
During my recent Pre-Thanksgiving Sound Bath + Boundary Workshop, I shared a few simple tools that help you stay centered, present, and grounded—even when the room gets chaotic. Here’s a deeper look at why these techniques work and how to use them.
1. Your Breath Is Your Anchor
When you lengthen your exhale, you activate the vagus nerve, which switches your body out of fight-or-flight and into rest-and-restore.
Try this: inhale for 4, exhale for 6. Do it three times before you enter a gathering, or anytime the energy feels overwhelming. Don’t get too caught up in the count - as long as you’re exhaling longer than inhaling, you’re getting all the same benefits. Keep it gentle and long.
2. Boundaries Don’t Have to Be Harsh
A boundary can be a whisper. A redirect. A soft “no” wrapped in self-respect.
Here are some gentle phrases you can use:
“I hear you. I’m choosing something different for myself today.”
“I’m not going to continue this conversation, but I’d love to talk about something lighter.”
“I’m staying focused on peace today.”
“That doesn’t feel supportive to me, so I’m going to shift gears.”
Boundaries protect the relationship and your nervous system.
3. Energetic Protection Is Practical
Imagine a thin, glowing field around your body—light, permeable, and protective. It allows in connection and warmth, but filters out tension, criticism, or emotional projection.
This is a visualization technique that helps your brain regulate what it internalizes. My friends and I like to use a zipper. We picture a clear bubble of protection around us and zip that bubble all the way up to protect our peace. It’s protective, yet it’s not a wall that closes us off.
4. You Don’t Have to Absorb Anyone Else’s Story
One of the most powerful practices is simply reminding yourself:
“This isn’t mine.”
You get to choose what you hold and what you release.
5. Sound as Regulation
During a sound bath, people often notice how quickly the tones shift their internal state. Sound helps your brainwaves down-shift, balancing your emotional and energetic body. Even a single tone or humming softly to yourself can bring you back into center.
What This All Comes Down To
You deserve to feel grounded and at ease—even in environments that once felt draining. These practices don’t change other people; they change your experience of being around them.
If you want to explore this work on a deeper level—through coaching, sound, or retreat experiences—Zohemia Collective has offerings designed to support you through every season.
