Day 3: B = Breathe Deeply

The prefrontal cortex—the front part of your brain—plays a crucial role in impulse control.

It's where your moral "brakes" are located, helping you resist temptations and make wise decisions based on your morals and future goals.

However, when we habitually watch porn, this part of the brain doesn’t operate at full capacity, making it harder to stop and say no in moments of temptation. Brain scans show how this part of the brain is degraded because of a lack of blood flow and oxygen due to elevated dopamine levels.

One of the most effective ways to re-engage your prefrontal cortex is by simply breathing deeply.

Taking deep breaths sends more oxygen to this part of your brain, helping it function more effectively.

This simple act can help slow down your racing thoughts and allow you to think more clearly when you feel the urge to act out.

When the apostle Peter instructed Christ's followers about not walking in lust, he first emphasized the importance of preparing the mind. He wrote:

"Therefore, prepare your minds for action, keep sober in spirit, fix your hope completely on the grace to be brought to you at the revelation of Jesus Christ. As obedient children, do not be conformed to the former lusts which were yours in your ignorance" (1 Peter 1:13-14).

In the original Greek, the phrase "gird up the loins of your mind" is used. In those days, men would gird up their robes—essentially tying them up—to remove hindrances when running, fighting, or working.

Peter applies this concept to the mind: clear away distractions and focus.

This is exactly what Breathing Deeply helps us do—remove mental distractions and regain focus to walk in freedom.

Today's Action

When you feel tempted to watch porn or lust through your eyes or mind, try this simple breathing exercise:

Step 1: Put your hand on your stomach so you can feel your breath.

Step 2: Take a deep breath in through your nose (your stomach should expand), hold it for four counts, and exhale through your mouth for four counts (your stomach should contract).

Step 3: Repeat this a few times to give your brain a moment to reset.

Once you start breathing, you will add the next step, which we will explore tomorrow.