A CONVERSATION ON WELLNESS AND SELF-CARE WITH MY LIFE COUCH- MUJAHIDA HOLMES - THE BREATHWORK TECHNIQUE

For years, I lived in survival mode. As a single mom, a businesswoman, and someone healing from past trauma, I often felt like I was carrying the weight of the world on my shoulders. Stress, anxiety, and exhaustion were my constant companions. I didn’t know how to pause, breathe, and just be.
That changed when I discovered breathwork. At first, it seemed too simple to be effective—how could something as basic as breathing help me feel more in control of my emotions, my thoughts, and my body? But over time, I realized that intentional breathing was not just about air entering and leaving my lungs; it was about regaining control over my well-being.
How Breathwork Has Helped Me Over the Years.......

1. It Helped Me Manage Stress & Anxiety...... There were days when anxiety gripped me so tightly that my chest felt heavy, my thoughts raced, and I couldn’t focus. When I started practicing deep belly breathing, I noticed an immediate shift. Instead of letting my emotions spiral, I learned to: 

✔ Inhale deeply, filling my belly instead of my chest. 

✔ Hold for a few seconds, giving myself a moment to pause. 

✔ Exhale slowly, releasing tension with each breath.

Just a few rounds of this helped calm my nervous system and remind me that I was safe, that I had control over how I reacted to stress.
2. It Taught Me to Be Present...... As someone juggling multiple responsibilities, my mind was always in the past (overanalyzing mistakes) or in the future (worrying about what’s next). Breathwork helped me stay in the moment. Whether I was spending time with my daughters, working on my business, or simply enjoying a cup of tea, I learned to take slow, mindful breaths and ground myself in the now.
3. It Gave Me Strength During Difficult Times..... When I was going through my divorce and rebuilding my life, there were moments of deep fear and uncertainty. I remember sitting in my room, feeling overwhelmed, and then deciding to focus on my breath. I practiced box breathing (inhale for 4 seconds, hold for 4, exhale for 4, hold for 4). This simple act helped me regain control over my emotions and gave me the courage to take one step forward at a time.
4. It Improved My Sleep....... For years, my mind wouldn’t shut off at night. The worries, the to-do lists, the regrets—they all kept me awake. I started practicing the 4-7-8 breathing technique before bed:
Inhale for 4 seconds...Hold for 7 seconds.....Exhale for 8 seconds...       This breathing pattern slowed my heart rate and relaxed my body. It became my natural sleep aid, helping me rest more deeply without overthinking everything.

Recently, I had an enlightening conversation with my life coach, Mujahida Holmes about the importance of self-care that, it is not something to squeeze in when life allows. It something that must be intentionally invested in, just like any other important aspect of our lives. She continued to say that, the first step is recognizing that self-care is non-negotiable and wellness is an investment, not an expense.

But how do we prioritize self-care, especially when financial constraints make it seem like an indulgence rather than an essential? Mujahida remindend me that, wellness isn’t about expensive retreats or luxury Spa days—it’s about intentional choices that nurture your body, mind, and soul within your means. If you enjoy professional services (massages, therapy and wellness classes) set aside a small monthly budget that can add up over time. For me breathwork is the best. It is a simple, cost-effective but very powerful self-care tool. You don’t need hours or a special space to practice breathwork. You just need a few minutes and a willingness to pause. I do it anywhere and everywhere even on my praying time....just before praying and immediately after prayer. Breathing is life ......it was until God breathed into Adam's Nostrils the "Breath of Life" that he could live.... {Genesis 2:7}

Have you ever tried breathwork? How has it helped you? I would love to hear from you in the comments below...