Take a BREAK

A Simple Practice to Calm Your Nervous System

Photo by JOYUMA on Unsplash

In these times of crisis, we can become overwhelmed by the weight of the world’s pain and needs and the constant barrage of information. Our headlines are full of injustice, division, and fear, and these constant stressors can leave us stuck in a state of heightened alertness.

Have you ever noticed how your body reacts when you’ve read or watched the news recently!? Maybe your heart races, your shoulders tense, or your mind starts spinning with anxious thoughts. This is your fight-or-flight response kicking in—a built-in survival mechanism that helps us react to immediate danger. I wrote about this in my last post, “How Do We Respond in Pain?”

When we live in a world that’s increasingly uncertain and full of crises, it’s easy for that survival mode to become our default setting. My spiritual director calls this “being hijacked” by stress. When we’re trapped in this reactive state, we operate from fear rather than peace, leaving us unable to respond thoughtfully. In such times, it’s crucial to have a practice to help us get unstuck and return to a balanced, centered place. That’s why I created the BREAK practice.

The BREAK practice is a guided method to help shift you from the fight-or-flight response to a more grounded, centered state. By following these steps, you can move from overwhelm to peace and clarity. Maybe you want to practice this right now.

BREAK

Breathe:
Take slow, deep breaths to calm your nervous system and activate your body’s natural “rest and digest” mode.

Respond to Your Body:
Notice what’s happening physically. Is your heart racing? Are your muscles tense? Paying attention to these signals can help you catch fight or flight early.

Empathize with Yourself:
Instead of judging yourself for reacting, offer compassion. Your body is trying to protect you.

Ask:
What am I believing right now…about myself? About God? About others? Is this belief true? Often, our fight or flight response is fueled by distorted beliefs or fears.

Know the Truth:
Gently remind yourself of what is true. What does God say about you? What does he say about himself? About others? And how might you change your response in light of the truth you now know?

This practice helps shift your brain from the amygdala (responsible for fight-or-flight) to the prefrontal cortex, allowing you to make decisions from a place of clarity and peace.

Why Practice BREAK?

When we’re stuck in stress or anxiety, we often make decisions from a place of fear. The BREAK practice helps you pause, breathe, and center yourself in Christ so you can respond from your true self. It reminds you that you don’t have to carry your burdens alone, and that God is with you in your moments of distress.

I’ve recorded an audio guide to walk you through the BREAK practice. If you’re a paid subscriber, you can access the full guide at the link below.

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