Breathe Through the Change: How to Stay Centered During Seasonal Transitions
🕒 6-7 min read
On the go? Grab these quick takeaways:
Seasonal transitions can challenge your nervous system, but mindful breathing helps ease digestion, tension, and overwhelm.
Pause for one intentional exhale today to shift from stress to grounded presence.
Craving more stress management tools? Find more mindful strategies inside my The Gift of Being Present blog.
If you’re constantly in “go-mode” without any breather, this blog was made with you in mind.
📌 Keep reading - or save this post for when you want to reconnect with your breath.
Have you ever reached the end of a busy day and realized you’ve been holding your breath, literally or figuratively, all day long?
It’s more common than you think. And with every change in season, whether you're stepping into the heat of summer or the cold depths of winter, there’s an energy shift. That shift can escalate your daily “go mode” without you even realizing the toll it’s taking on your body and mind.
That momentum might feel productive, even exhilarating. But, it can also keep you stuck in a quiet state of stress that wears you down over time.
As a Master Nutrition Therapist, Board Certified in Holistic Nutrition®, and Certified Eating Psychology Coach, I’ve spent over a decade helping clients recognize the subtle ways stress affects health. Often, the first step to feeling better is the simplest one: remembering to breathe.
Let’s take a closer look at how this tiny habit can help you feel more grounded, energized, and connected, especially during times of transition.
The Drive to Do More
The transition into a new season often comes with a spark, suddenly you’ve got energy, motivation, and the urge to catch up or dive into something new. Maybe you finally tackle that closet you've been meaning to organize, say yes to a new project at work, or decide it’s time to reset your routines once and for all.
Without even thinking about it, you are piling on tasks, setting big goals, and tackling projects that have been sitting on the back burner.
It feels good to be in motion. That sense of momentum can be addictive. One accomplishment rolls into the next, and before you know it, you’re on a productivity high.
But somewhere along the way, you might forget the simplest thing.
Did you breathe?
A quiet moment with your breath, a warm mug, and the fresh air. Slowing down, even briefly, can shift your body out of stress mode and bring you back to center. These small pauses are powerful steps toward balance.
Are You Holding Your Breath?
You’ve probably said and heard this phrase plenty of times: “And then I felt like I could finally breathe again.”
It’s often tossed out as a throwaway line, but it’s actually rooted in something real. If you only feel that sense of release after everything’s done, it likely means you’ve been carrying tension the whole time.
Sure, your body is breathing all day long. But have you actually paused? Taken a full, intentional breath? Felt your shoulders drop and your body soften?
If not, there’s a good chance your nervous system is still stuck in go mode even when your to-do list says you’re done.
Wondering how constant go-mode affects your digestion, mood, or energy? Check out my blog: Why Balancing Your Nervous System is the First Step to Better Digestion and Mood.
What Stress Might Be Doing Behind the Scenes
Staying in constant hustle mode doesn’t just wear you out; it also wears on your body, quietly chipping away at your body’s balance and affecting everything from digestion to immunity.
Stress can decrease important functions in your body like:
Nutrient absorption and digestion speed
Healthy gut microbiota populations
Oxygen use and calorie burning
Energy levels and muscle mass
Hormone production
Kidney and immune function
At the same time, stress can increase things that undermine your health, such as:
Nutrient deficiencies
Cortisol levels, fat storage, and insulin resistance
Cholesterol and heart disease risk
Salt retention, bloating, and inflammation
Food sensitivities and allergies
Heartburn and risk of ulcers
Oxidative stress, aging, and risk of infection
Over time, this can lead to:
Impaired digestion and nutrient shortages
Difficulty burning calories and building muscle
Hormone imbalances
Sleep troubles like insomnia and mood issues like depression
Increased signs of aging and memory problems
In short? It might be time to just pause and breathe.
In the midst of change, stillness can be your greatest support. A single, intentional breath can offer clarity, calm, and a chance to reset, especially when your body is holding onto more than you realize.
3 Ways to Help Your Body Relax Right Now
The next time you catch yourself sprinting through your day without a single pause, try one (or all) of these simple tools. They’re quick, effective, and can help shift your body out of a stress response.
1. Deep Breathing
Take 5-10 slow, full breaths. Inhale through your nose, filling your lungs completely. Hold for two to four seconds. Exhale through your nose until your lungs feel empty. Repeat until your body softens just a little.
2. A Gentle Reminder
Tell yourself: “I have time for everything.”
Stress can speed up your perception of time, making it feel like you’re constantly behind. A calming phrase like this can help your mind slow down so your body can, too.
3. Meditation or Yoga
A few quiet minutes can go a long way. Whether it’s a short guided meditation, a gentle yoga flow, or simply lying in stillness, giving your brain something else to focus on helps invite your body into a more relaxed state.
Sometimes the most powerful reset comes from the quietest place. Grounding practices like yoga and meditation help shift your body out of stress mode…one breath, one posture, one moment of stillness at a time.
Want more ways to manage stress and support your gut? Check out my blog: The Gift of Being Present: How Mindfulness Supports Your Mind, Body & Gut for simple, science-backed practices you can start using today.
Final Thoughts: Let Go of the Hustle
Breath is life. It might sound cliché, but the more you forget it, the more you need the reminder.
So, whatever seasonal transition you’re in, give yourself permission to pause.
Not everything has to be a hustle.
Sometimes, your greatest accomplishment of the day is a full, intentional exhale.
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© Stephanie Walsh and Walsh Approach, 2025. I pour a lot of care into creating this content, so please don’t copy or reuse it without permission. You’re always welcome to share excerpts or links if you give clear credit back to Stephanie Walsh and Walsh Approach.