The Power of the Pause

Why Slowing Down is the First Step to Feeling Better

Have you ever been so busy doing for everyone else that you forgot what it feels like to just be?
There’s a moment that often comes quietly…when your body aches, your breath is shallow, and even the things you used to enjoy start to feel like one more thing on the list.

That’s usually when I say: It’s time to pause.

Slowing down isn’t lazy. It’s a reset.

Over-giving, over-achieving, and always being “on” keeps our nervous system stuck in high alert. We think rest is a reward for productivity, but in truth, it’s the foundation of clarity, creativity, and inner-connection.

When you pause, even briefly, you create space for something sacred: your own presence, your own voice, your own dreams.

The Science Behind the Pause

When you’re constantly in motion—taking care of others, checking things off your list, bracing for the next demand—your nervous system stays locked in what’s called a sympathetic state, or fight-or-flight. It’s great for short bursts of energy or focus… but when it becomes your baseline, it wreaks havoc on your health and emotional wellbeing.

Chronic sympathetic activation is linked to:

• Elevated cortisol levels
• Weight gain (especially around the belly)
• Anxiety and brain fog
• Digestive issues
• Hormonal imbalances
• Fatigue that sleep doesn’t fix

Here’s where the pause becomes a powerful pattern interrupt.

Research shows that even just five minutes of mindful breathing or present-moment awareness can:

• Lower heart rate and blood pressure
• Reduce cortisol production
• Activate the parasympathetic nervous system—the body’s natural “rest and restore” mode
• Shift brain activity from the amygdala (fear/reactivity) to the prefrontal cortex (clarity and decision-making)

That’s a massive shift—for something that takes less time than scrolling your phone.

And yet… we forget. Or we put it off.
We tell ourselves we’ll rest after the work is done…
but what if that five-minute pause actually made the work feel lighter, clearer, and more easeful?

How Easy Is It to Pause?

So often we think slowing down means doing nothing. But in truth, a powerful pause only takes a minute and it can be as simple as adding presence to something small.

Here’s a practice you can try right now. Choose one that speaks to you:

🌿 Option 1: Feel the Energy in Your Hands

1. Rub your hands together briskly for a few seconds, like you’re warming them.
2. Then slowly pull them apart just a few inches and notice the space between them.
3. You may feel warmth, tingling, or subtle magnetism—this is your energy.
4. Now take 9 slow breaths, gently focusing on that space. Inhale… exhale… and just feel.

💗 Option 2: Color Visualization with Heart Connection

1. Place one hand over your heart and close your eyes.
2. Imagine a beautiful color swirling in and around you—whatever color feels calming or nurturing.
3. Let it expand gently with each inhale.
   Let it settle deeper with each exhale.
4. Stay here for a few breaths and just receive.

🕊️ Option 3: Affirmation Reset

1. Close your eyes and take a deep breath.
2. Silently say: I matter.
   Or: I am enough.
3. Let the truth of those words settle in your body.
   Repeat for a few breaths, let it sink in…no rush.

You Matter

Slowing down doesn’t mean you’re falling behind. It means you’re re-aligning.
In the space of the pause, we remember what matters and more importantly, who matters. (Hint: it’s you.)

💬 Which Reset Will You Try?

I’d love to hear from you in the comments:
Which of the three pause practices speaks to you most right now?

• ✋ Feeling the energy in your hands
• 💗 Color swirling at your heart
• 🕊️ Breathing in your truth with a mantra

Or maybe you’ve already tried one…how did it feel?

Your insight might be just what someone else needs to hear today.