Breathe: A 6-Day Plan to Transform Chaos to CalmSample

Day 4: Spiritual Wellness

There was a time in my life when I noticed whenever I was most stressed, I would stop praying.

I didn’t know what to say. I didn’t have the words. And when I didn’t know how to pray, it made me feel ashamed.

Have you been there?

God showed me how prayer is an intimate soul conversation. Prayer is a relationship in which you can be made known, not a spiritual transaction to be made better. Praying touches the part of us that is in process, uncertain, full of questions and doubts.

That is why praying is hard to do.

What do you do when you’re too stressed to pray? Jesus understands and whispers, Lean into Me. Just let Me love you. I will help you.

“I will ask the Father to send you the Holy Spirit who will help you and always be with you…The Spirit will teach you everything and will remind you of what I said while I was with you.” (John 14:16, 26 CEV)

Jesus knew we would have days in which we’d be so overwhelmed, we wouldn’t feel like praying. Jesus provided a better way. We can lean on God and let Him love us. When we’re just too stressed out, the Holy Spirit helps us express what we need!

“The Spirit helps us in our weakness. We do not know what we ought to pray for, but the Spirit himself intercedes for us through wordless groans” (Romans 8:26).

Soul Care Challenge: Practice Pursed-Lip Breathing to Relieve Pain

When we are stressed, we often take shallow breaths. Pursed-lip breathing helps you slow down your pace of breathing. As you apply effort to each breath, you take in more oxygen with each inhalation. It’s a simple stress-reducing technique similar to what laboring mothers use in childbirth.

I used this method to bring relief when I had panic attacks, and it is still my go-to breathing technique when I feel stressed. Here’s how to get started.

First, take a minute to drop your shoulders and release your tongue from the roof of your mouth. (You tend to hold tension in your mouth and jaw.) Breathe in slowly though your nose for two counts, keeping your mouth closed.

Next, purse your lips like you’re about to blow out candles on a cake. Exhale slowly by blowing air through your pursed lips for a count of four. Repeat.

These breaths calm your mind, emotions, and body. With confidence, you can move forward to tackle any issue with Jesus by your side.

Scriptures for Day 4

Romans 8:26

Job 12:7-10

Hebrews 4:12