Hope in Weird Times: Breathe, Drink Water, and Keep Going
Let’s be real — it’s weird out there.
Politics are noisy. The news can feel like a daily anxiety minefield. And even if you’re trying to live your values — choosing sustainability, kindness, equity — the world around you can feel like it’s moving in the opposite direction. Fast.
So what do we do?
We pause.
We breathe.
We drink some water.
And we remember: we’re not powerless.
Let’s Start with the Breath
Your breath is always with you — quiet, reliable, and deeply powerful. When your nervous system is overloaded (from the news, social media, the general vibes), breathwork is a free tool to calm your body and re-center your mind. My favorite thing to do when I feel like my nervous system is overloaded is to lay on the floor with my legs up on the wall and sit for a moment and breathe. A really good friend from High School introduced me to it and it regulates me so so so so well.
Here are three grounding breathing exercises you can try anytime, anywhere:
1. Box Breathing (also called Square Breathing)
This is a favorite among therapists, Navy SEALs, and anxious humans like me!
How to do it:
Inhale through your nose for 4 counts
Hold your breath for 4 counts
Exhale through your mouth for 4 counts
Hold your breath out for 4 counts
Repeat for 3–5 rounds
Why it helps: It signals safety to your brain, helping calm a fight-or-flight response.
2. Extended Exhale Breath
This technique helps activate the parasympathetic nervous system (your “rest and digest” mode).
How to do it:
Inhale for 4 counts
Exhale slowly for 6 to 8 counts
Do this for 1–3 minutes
Why it helps: Longer exhales cue the body to relax, lower your heart rate, and soften mental tension.
3. Hand on Heart Breathing
This one is as emotional as it is physical.
How to do it:
Place one hand on your heart, the other on your belly
Close your eyes
Take 10 slow, deep breaths
With each inhale, imagine breathing in hope
With each exhale, let go of whatever you can’t control
Why it helps: The physical contact and intention create a moment of connection — with yourself, and with the present.
Now: Go Drink Some Water
Seriously.
Right now.
Dehydration sneaks up when we’re stressed or distracted. Drinking water helps your brain function better, clears out toxins, and improves your mood. It’s an act of care, and it’s easy to forget when things feel big and out of control.
So before you keep scrolling, go grab that glass or refill your bottle. I’ll wait.
Sip. Breathe. Repeat.
Choosing Hope is a Practice
It’s okay to feel frustrated, confused, or even hopeless at times. But those feelings don’t get the final word.
You’re allowed to step back from the chaos and care for your nervous system. You’re allowed to take breaks. And you’re absolutely allowed to believe in a better world, even when the headlines tell you otherwise.
At Great.full Goods, we believe hope is a practice — one breath, one act, one refill at a time.
We’re in this together and I’m not giving up.
Please shop small and keep your favorite local businesses in business. Times are tough <3
