Every morning, I begin with a simple yet profound practice that grounds me for the day: one-minute breathing. This technique is precisely what it sounds like—slowing the breath down to one complete breath cycle per minute. It’s a practice of intentional breathing that goes like this: a 20-second inhale, a 20-second suspension, and a 20-second exhale.

In that minute lies so much potential. It’s a space where everything quiets down and slows down, allowing me to connect deeper with myself and the creative process. I highly recommend developing some form of morning breathwork—whether it’s this practice or another that resonates with you. If this one intrigues you, reach out, and I’ll gladly share more details.

When you breathe long, slow, and deep—without counting or measuring your breaths—something transformative happens. Your mind quiets, your body relaxes, and your awareness sharpens.

This kind of breathing creates space for stillness. It invites a sense of ease that can otherwise be elusive in our fast-paced, goal-oriented world. And when you add intentional timing to your breath—like 10-second or even 20-second cycles—you may notice resistance creep in.

Resistance often shows up in subtle ways. It could be a tone indicating it’s time to switch your breath pattern. If you perceive that tone as something external telling you what to do, you might find yourself resisting—feeling like it’s an interruption, a restriction, or a demand. And this resistance is not just in the breathwork—it mirrors a deeper pattern in life and creativity.

As artists and creatives, we are no strangers to change. In fact, adapting to change quickly and fluidly is key to staying inspired and keeping our projects alive. Yet change often carries an emotional charge. When asked to shift direction—whether in life, breathwork, or a creative project—there’s a natural pull to resist.

So, how do we navigate that resistance?

It starts with perspective. If you feel that the tone, the bell, or even external feedback is telling you what to do—restricting or forcing you to breathe or create in a way that doesn’t feel right—resistance builds. It can manifest as frustration, disinterest, or even resentment. But everything changes if you can reframe that tone or signal as a guide, a reminder, or an ally there to support you.

And here’s the most important part: this isn’t just a mental shift. It’s something you need to feel. You can’t merely think the tone is supportive if, deep down, you feel it’s a nuisance or a constraint. The shift has to be authentic. Your relationship tothe process transforms when you truly feel supported by the breath cycle, a bell, or feedback on your creative work.

Everything opens up when you start to see those signals—whether from your breath practice or your creative projects—as helpers rather than obstacles. The world around you begins to change. Or, more accurately, your perception of the world changes. And as creatives, that change in perception is everything.

We can resist the tools and structures meant to guide us or lean into them, letting them help us grow. The key is to feel that support and trust the process. When you shift your perspective and open up to the possibility that these external guides are there to assist, not restrict, you’ll find a new sense of flow—both in your breathwork and in your creative life.

Thank you for being open to these ideas about breathwork, change, and resistance. As creatives, artists, and storytellers, we are constantly in a state of evolution. Our task is to become more aware, present, and conscious in our process. Something as simple as breathing can unlock more profound levels of creativity and self-awareness.

I invite you to join me on this journey—to explore your breath, resistance, and creative flow. Together, we can expand into a more present and conscious state of being.

Let’s continue showing up fully, embracing change, and creating from a place of authenticity and presence.

—Joshua Townshend