How to Shift a Heavy Day in 5 Minutes: The Power of Naming and Breathing Through Your Emotions

Some days we wake up and, without any apparent reason, everything feels heavy.

It could be a restless night’s sleep. It could be the pull of cosmic energies. Or simply life being life.

And before we know it, that heaviness spirals through the day: the mood dips, minor frustrations feel bigger, and the clarity we woke up with disappears.

This happened to me today.

Emotion: Energy in motion

But over the years — both through my own personal journey and through mentoring my clients — I’ve learned something very powerful:

The moment you notice you’ve dropped into low energy, frustration, or heaviness is the moment you have the opportunity to choose again.

A Simple Practice: Name It to Tame It

When you catch yourself in a low-energy state, here’s what I invite you to do:

1. Name the emotion. Pause and say it clearly to yourself:

“I feel frustration.”

“I feel sadness.”

“I feel heavy.”

Naming the emotion brings it out of the mind’s spiral and into your awareness.

2. Find 3–5 minutes to be still. Close your eyes. Breathe. Ask yourself: Where do I feel this emotion in my body?

3. Stay with the sensation. This isn’t about thinking your way out. It’s about feeling. Energy in motion (e-motion) moves through the body when it is acknowledged.

Neuroscience shows that when we allow an emotion to be felt (without resisting or pushing it away), the wave of emotional energy lasts just 90 seconds.

4. Let it pass through you. By simply breathing into the place in your body where you feel it, the energy moves. And then something shifts: your body softens, your mind clears, and your day opens again.

Why This Works

When we resist or analyze our emotions, they tend to stay stuck in our minds, cycling. When we feel them, they move.

This is a core practice I teach my 1:1 clients and inside my Sacred Becoming Initiation Portal. It’s simple, but deeply transformative. It allows you to expand your capacity — as a woman, as a leader, as a human — to be with life as it comes, and to lead yourself from presence rather than reactivity.

It takes only 90 seconds for the emotion to pass through.

An Invitation

I recently recorded a guided meditation to help you practice this, so you can start using this tool in real time.

If you’d like to receive it, join my newsletter, and you’ll be the first to receive it when it’s released.

Join here: CLICK here to receive the meditation.

Remember: Emotions aren’t bad. They are energy in motion.

The more you build your capacity to feel them, the more free and powerful you become.

This practice has become one of the cornerstones of my own leadership and the women I mentor.