Author: Nic Monteforte - Aviiana's Reinvention and Stress Management Coach
As we close one chapter and open another, it’s natural to feel a mix of emotions—excitement for what’s to come, and maybe a little overwhelm about what lies ahead.
But here’s the truth: you don’t need a perfect plan to move forward.
For me, this season is about finding balance—using gratitude and mindfulness to stay grounded while laying the foundation for success.
What you need is a steady foundation, and that starts with something as simple as your breath.
Why breathing matters
Stress is a universal experience, but it doesn’t have to control us.
Have you ever noticed how your breathing changes when you’re stressed? It becomes shallow, quick, almost panicked. That’s because stress hijacks your nervous system, pulling you into fight-or-flight mode.
But your breath is also the key to reversing this.
Through my work, I’ve seen how stress can manifest differently in people’s lives—whether it’s the burnout many professionals face in high-pressure roles, or the emotional and physical shifts that come with life changes like menopause.
Intentional breathwork isn’t just a relaxation tool—it’s a reset button. It slows your heart rate, clears your mind, and allows you to show up for life fully present. In just a few moments, you can move from chaos to calm, transforming your state of mind entirely.
Pairing breath with gratitude
One of the most profound lessons I’ve learned is the power of gratitude.
As powerful as breathwork is on its own, pairing it with gratitude takes it to the next level. Gratitude shifts your focus from what’s wrong to what’s right, rewiring your brain to see the positives in your life.
Gratitude isn’t about ignoring challenges—it’s about recognising the good amidst the chaos.
Here’s a simple practice to try:
- Pause and breathe: Take five deep breaths, letting each one be slower than the last.
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Reflect on gratitude: As you exhale, think of three things you’re grateful for—big or small. It could be the people you love, the challenges that taught you resilience, or even the warmth of your morning tea.
- Reflect on moments you’re proud of.
- Consider the people who’ve supported you.
- Acknowledge the small wins that often go unnoticed.
This practice not only calms your body but also sets a positive tone for your day, helping you navigate the highs and lows with a sense of balance.
Setting yourself up for success
Success isn’t about doing it all—it’s about doing what matters with intention.
Breathwork and gratitude aren’t just about managing stress—they’re about building the mindset you need to thrive. When you approach life from a place of calm and positivity, you’re better equipped to handle challenges and seize opportunities.
As you look ahead to the new year, ask yourself:
- How can I simplify my approach to stress?
- What daily practices can I adopt to stay grounded?
- How can I align my actions with my values?
Your breath is always with you—a constant source of strength, resilience, and peace. Use it to anchor yourself in gratitude, reset your mindset, and create a foundation for success.
As we head into the new year, consider how you can integrate small, sustainable habits that align with your goals.
Here’s to a year of growth, calm, and purpose.
