In today's fast-paced work environment, the ability to stay calm, clear, and compassionate under pressure is not just a personal benefit - it's a professional advantage.

This week, I led an Affectionate Breathing meditation for the Circles of Practice community.

Affectionate Breathing, a core practice from Mindful Self-Compassion, brings a gentle, nurturing quality to the simple act of breathing. Rather than forcing the breath or striving to control it, we allow the natural rhythm of breathing to soothe, support, and steady us — just as it is.

Science shows that bringing warmth and friendliness to the breath can shift the nervous system from threat mode (fight/flight) into care mode, activating the parasympathetic nervous system. This improves emotional regulation, resilience, and focus — all vital skills for thriving at work and beyond.

When you learn to greet your own experience with tenderness, you build the inner resources to meet challenges calmly, recover from setbacks faster, and bring your best self to whatever the day holds.

You don't have to be on a meditation cushion to benefit.

A few moments of affectionate breathing — even at your desk — can reset your mind, restore your energy, and empower you to respond rather than react.

If you’d like to experience Affectionate Breathing for yourself, I invite you to watch the meditation.