The Minute That Matters: Why One Breath Can Change Everything

"You don't need to perform peace. You just need to remember you're allowed to pause." -Eva

The Minute That Matters: A Gentle Reminder to Breathe, Pause, and Begin Again

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Dear friend,

It was one of those mornings.

Thursday, I think—the kind where everything feels a bit fuzzy and underwater.

Your body whispers, “Please rest,” but your brain fires back, “We’ve got a to-do list.”

I sat by the window with a tea I forgot to drink (classic), watching the rain thread silver lines down the glass. And in that still moment - not the peaceful kind, but the

“I-can’t-move-much-so-here-we-are” kind - something nudged me.

I remembered my Friday One-Minute Zen. The tiny videos I post each week. A pause, a breath, a moment. Something I thought I was making for you… and realised I’d been needing for me. Funny how that works.

“It’s not about me — it’s about all of us.”

Over time, these one-minute Zens have become more than posts.

They’re like little notes we pass to each other — between the school run and emails, between heavy weeks and hopeful ones.

And I have to tell you… the comments you send in?

They stay with me.

“Thank you for this mindful moment, I truly needed it today.”

“Just 60 seconds… nothing, but sometimes everything.”

“Your words wrap around the heart like a warm hug.”

“I was forgetting to exhale — again!”

You don’t always realise it, but when you choose to pause, to breathe, to show up - even when it’s messy - I’m so proud of you.

Not because it’s about “doing mindfulness perfectly.” But because… you remembered yourself. Even just for a minute.

Why does this tiny pause matter so much?

Because your brain is wired to protect you, not relax you.

It’s scanning for danger. All. The. Time. (Yep, even when you’re just trying to make toast.)

So when you stop - when you take a mindful breath - you’re gently saying:

“Hey, it’s okay. We’re safe now.”

That pause shifts your nervous system. From fight-or-flight to rest-and-restore.

It lowers cortisol. Softens the tension behind your eyes. And reminds your body:

We don’t always have to be “on.”

And guess what? You don’t need a 30-minute meditation cushion or perfect silence.

Sometimes, 60 seconds with your hand on your heart is enough to reset everything.

To the men reading this - yes, this is for you too.

Over the past few months, I’ve had more men quietly message me.

Some said they’ve been struggling. That they’ve had anxiety, breakdowns, or a feeling they can’t explain - just heavy.

Some asked if mindfulness was “okay” for them.

If it’s allowed. If taking time to breathe makes them less… strong.

Let me be very clear, with a whole lot of heart:

Taking care of your inner world is strength.

Feeling your emotions doesn’t make you “less of a man” - it makes you human.

If no one’s told you lately - your softness isn’t weakness.

You are allowed to pause.

You are allowed to feel.

And you don’t have to do it all alone.

This space is for you, too.

So what do we actually do with this minute?

Nothing fancy.

Just this - try it now, if you’d like:

• Gently place your hand over your chest or your belly.

• Inhale slowly through your nose for four counts.

• Hold for a moment.

• Exhale slowly through your mouth for six counts.

• Do it once more if it feels good.

That’s it.

No fixing. No pressure.

Just letting your body know it’s safe to soften.

What if you forget? That’s okay. We all do.

That’s why I share a little something every Friday - not because I’ve got it all sorted

(spoiler: I don’t), but because I need the reminder too. Because even I forget to breathe.

Even I push too hard, too fast… until the universe says, “Okay, sit down now.”

But these comments you leave? They tell me we’re in this together.

“Your voice is so soothing - thank you for reminding us we can just relax and take a breath.”

“I love how you always emphasise the importance of taking a moment for ourselves.”

“Thank you for this - I didn’t realise how much I needed it until now.”

You keep me grounded. You remind me that one breath isn’t too small to matter.

A Note for You, Dear Reader

Before you go, I want you to remember something:

You matter. Not for what you get done. Not for how well you hold it all together. But simply because you are here-breathing, trying, showing up in your own way.

Some days, that might look like ticking off your list. Other days, it might be brushing your teeth and calling it enough. Both are worthy. Both are real. Both are enough. This space-these words, these minutes, these pauses-they’re not about perfection. They’re about presence. They’re about you remembering how deeply needed and deeply loved you are, even on the days you feel otherwise.

So when you feel off-track, not “zen enough,” or like you’ve forgotten all your good intentions—please, be kind to yourself. You haven’t failed. You’re just human.And every single breath is a chance to begin again.

If you ever feel like asking something, sharing a thought, or simply saying hi - you’re always welcome to. Truly.

Whether it’s about mindfulness, the messy middle, or the quiet magic of beginning again… if you reach out, I’ll read it with care. You’re not alone in this.

Until next time - keep that minute close. You never know when you’ll need it.

With all my heart,

Eva

"Even one gentle breath is an act of remembering yourself. That's always enough to begin again." -Eva

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References & gentle science:

• Harvard Health: Mindful breathing activates the parasympathetic nervous system, lowering heart rate and calming stress responses.

• Dr. Judson Brewer (Brown University): Even one intentional breath can interrupt anxiety loops in the brain.

• Polyvagal Theory (Stephen Porges): The vagus nerve helps us feel safe — and we can tone it with mindful breath and gentle presence.