“Little Dog’s Rhapsody in the Night” by Mary Oliver

He puts his cheek against mine

and makes small, expressive sounds.

And when I’m awake, or awake enough

he turns upside down, his four paws

in the air

and his eyes dark and fervent.

“Tell me you love me,” he says.

“Tell me again.”

Could there be a sweeter arrangement? Over and over

he gets to ask.

I get to tell.

 

My husband and I had a wonderful weekend—dinners out, barbecuing, baking, and spending time with friends. Our home was full of conversation, laughter, and good food. Even our dog, The Bear—a sweet, extroverted lover of all beings—had a great time.

And yet, I found myself completely wiped out. I kept thinking: too much of a good thing can still be too much. Even joyful occasions can leave us feeling overwhelmed. I felt exhausted and overstimulated—until I glanced over at The Bear, passed out on a pillow on the couch, refusing to move. That was my cue: time to pause, recharge, and take a breath.

That moment got me thinking—not just about my own exhaustion, but about how often we push past our limits in the name of doing more, especially in leadership.

For many leaders, constant stress and the potential for exhaustion are a quiet undercurrent of daily life—driven by pressures that include meeting revenue and profit goals, managing difficult team dynamics, navigating tariffs and shifting political landscapes, and carrying responsibility for decisions that affect people and outcomes, to name just a few.

In this month’s newsletter, I want to share a simple but powerful practice I brought home from a recent hiking, biking, and meditation retreat at the Himalayan Institute: diaphragmatic belly breathing. This technique has been helping me reset, recharge, and show up with greater ease and presence.

My massage therapist, Nema Nyar, also emphasized the importance of activating the parasympathetic nervous system—the body’s natural “rest and digest” mode—through diaphragmatic belly breathing. It’s one of the most effective and accessible ways to quiet the mind and calm the body.

Recognizing the need to slow down and reset isn’t just about self-care—it’s foundational to how we show up as leaders in our personal lives, communities, and organizations. Grounded, intentional presence begins with regulating our breath—and ourselves.

Animals Know When to Rest

Animals naturally breathe diaphragmatically, especially when they are at rest or feeling safe. In fact, watching a relaxed animal—like a dog lying on its side or a cat curled in a sunny spot—is one of the best demonstrations of deep, belly-centered breathing.

How Animals Breathe at Rest

• When calm, their abdomen rises and falls gently—a sign of diaphragmatic belly breathing.
• Their chest barely moves, because the diaphragm is doing the work.
• Their breath is quiet, slow, and rhythmic, naturally regulating their nervous system.

Why This Matters (and What We Can Learn)

• Animals don’t override their breath with tension or overthinking—humans do.
• Under stress, we tend to breathe shallowly, using the upper chest.
• Animals don’t cling to thoughts—they follow their body’s cues, which helps keep them regulated and grounded—something we, too, can relearn.

Ever Watch a Sleeping Dog?

• You’ll see their belly move in and out slowly, sometimes followed by a big sigh—a natural nervous system “reset.”
• That sigh is a natural parasympathetic (rest and digest) response—the body’s way of saying: “I’m safe. I can let go.”

In Summary

Yes, animals do diaphragmatic belly breathing by default, especially in restful states. It’s part of how they stay regulated and recover from stress—something humans can consciously relearn by observing and practicing the same technique.

In Memory of Friday 2/28/11-7/29/24.
I will never forget you!