The Power of Breath: Regulating Our Nervous System One Inhale at a Time

In our fast-paced, often overwhelming world, many of us find ourselves stuck in a constant state of fight-or-flight. Whether it’s daily stress, past trauma, or simply the busyness of life, our nervous system doesn’t always know when to hit the brakes. One of the most powerful — and accessible — tools we have to guide ourselves back to a calmer state is something we carry with us at all times: our breath.

When we intentionally slow and deepen our breathing, we activate the parasympathetic nervous system — the part of our body responsible for rest, digestion, and repair. This shift can bring us out of survival mode and into a state where we can think more clearly, feel more grounded, and reconnect with our bodies and the world around us.

As a therapist and someone who has walked the path of healing, I’ve come to rely on a few simple breathing patterns to reset my nervous system:

1. Box Breathing (4-4-4-4)

Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold again for 4 seconds. This method is structured and grounding — ideal when you feel scattered or anxious.

2. 4-7-8 Breathing

Inhale for 4 seconds, hold for 7, and exhale slowly for 8 seconds. This pattern lengthens the exhale, which helps quiet the mind and prepare the body for sleep or rest.

3. Alternate Nostril Breathing

Also known as Nadi Shodhana in yogic practices, this technique involves closing one nostril and breathing through the other, then switching sides. It balances the brain hemispheres and supports emotional regulation.

4. Belly Breathing

Adding diaphragmatic (or belly) breathing enhances all of the above. When we breathe deeply into the abdomen instead of the chest, we increase oxygen exchange and more effectively signal to the brain that it’s safe to relax.

Breath as a Gateway to Mindfulness

Intentional breathing is also a powerful mindfulness practice. Each inhale and exhale becomes an opportunity to anchor into the present moment. When we tune into the rhythm of our breath without judgment, we create space — space to feel, to observe, and to choose how we want to respond to life rather than react.

During Equine-Assisted Psychotherapy (EAP), I often guide clients through simple breathing and mindfulness exercises alongside the horses. Horses, by their very nature, live in the moment. They respond to our nervous system, not our words. This makes them powerful partners in helping us become more aware of our internal state. When we slow our breath, the horses often mirror that calmness back to us — a beautiful reminder of the power we hold within.

Finding What Works for You

There’s no one-size-fits-all breathing pattern. What matters most is finding a technique that feels natural and sustainable. Try experimenting with different rhythms. Pair your breath with gentle movement, with stillness, with nature — or, when possible, with the presence of an animal.

Your breath is always with you. It can be your refuge, your reset button, your anchor.

So today, just pause.

Take a deep breath in.

And exhale.

Let that be enough.

Name It to Tame It: How Identifying Emotions Supports Stress Management

We’ve all had moments when stress sneaks up on us. Our heart races, our thoughts scatter, and we snap at the smallest things. But often, what we call “stress” is actually a disguise for deeper emotions—fear, grief, anger, guilt, shame, or sadness. Learning to recognize and name those emotions is a powerful step toward managing them. This is the heart of the “Name it to tame it” approach.

When we accurately identify what we’re feeling, we move from reactivity to understanding. Neuroscience shows that naming emotions reduces activity in the amygdala—the brain’s alarm system—and increases activity in the prefrontal cortex, the part responsible for reasoning and problem-solving. In short, when we name our emotions, we begin to regulate them.

But what if we’ve learned to ignore or suppress how we feel?

That’s where Equine-Assisted Psychotherapy (EAP) can make a profound difference.

Horses are highly attuned to emotional energy. They respond in real time to the congruence—or incongruence—between our inner world and outward behavior. If we show up smiling but feel anxious, a horse will often reflect the anxiety rather than the smile. Their honest feedback can help us pause, check in, and ask: What’s really going on inside me right now?

In a safe, nonjudgmental space, EAP helps people slow down, connect with their bodies, and become more aware of their internal landscape. The presence of a horse—a sentient, grounded being—can be calming and supportive, inviting emotions to rise gently to the surface where they can be named and worked with.

Stress management begins with self-awareness. Whether it’s through quiet reflection, journaling, or interacting with animals in nature, we can all benefit from taking the time to name our feelings. Because when we name it, we can tame it—and begin the process of true healing.

From Rage to Reins: How Acceptance and Commitment Therapy Meets Equine-Assisted Psychotherapy for Men Struggling with Anger and Helplessness

By Martin Gendron, MACP, CCC, RSW, BSW

There’s a quiet kind of suffering that many men carry—a combination of anger that never seems to go away and helplessness that’s hard to admit. It often shows up as irritability, shutting down, controlling behaviors, or pushing people away to avoid vulnerability.

Underneath it all? Pain. Fear. A deep feeling of powerlessness.

I’ve been there.

As a veteran, retired first responder, and therapist, I’ve lived both sides of the uniform. I’ve known what it’s like to feel like your only options are fight or freeze. And I’ve also discovered that healing isn’t about erasing that anger—it’s about learning to live with it differently. This is where Acceptance and Commitment Therapy (ACT) and equine-assisted psychotherapy come together in powerful, life-changing ways.

What is Acceptance and Commitment Therapy (ACT)?

ACT isn’t about fixing you. It’s about helping you stop the fight with yourself. It invites you to:

• Accept what’s out of your control (your past, your pain, others’ actions)

• Commit to actions that align with your deepest values

• And do both in the presence of difficult thoughts and feelings

Instead of trying to get rid of anger or helplessness, ACT helps you make space for them—while choosing to live a meaningful life anyway.

The Role of the Horse in ACT

Now, imagine doing this work beside a 1,200-pound animal who reads your body language better than most humans ever will.

Horses don’t judge. They don’t care if you’re angry, ashamed, or emotionally shut down. But they do respond to how you carry those emotions. If you come in full of tension and aggression, they’ll move away. If you show up numb or disconnected, they’ll remain wary. But when you ground yourself, get present, and drop the mask—something shifts. They lean in. They connect.

This is what ACT teaches, and horses reinforce in real time:

• Defusion: Letting go of the grip your thoughts have on you

• Present Moment Awareness: Grounding yourself here and now—because horses live in the now

• Self-as-Context: You are not your anger. You are not your failures. You are the one who observes these things

• Values: Rediscovering what truly matters to you—family, integrity, peace, purpose

• Committed Action: Taking steps, no matter how small, that move you closer to the man you want to be

Men, Anger, and the Mask of Control

Many men were raised to believe that anger is strength and helplessness is weakness. The truth is that unprocessed anger is often a shield—one that protects us from the deeper vulnerability we’re afraid to touch. But it also keeps us stuck, disconnected, and in pain.

In equine-assisted ACT sessions, we use the natural sensitivity of horses to help men feel again, without shame or pressure. When a horse backs away, it’s feedback—not rejection. When they come close, it’s not pity—it’s trust. These moments break through the armor. They remind you that it’s safe to reconnect—with yourself, and with others.

What You’ll Learn Through This Work

• How to stop avoiding difficult feelings and start moving through them

• How to tune in to your body’s signals—just like a horse does

• How to connect to your values and use them to guide your choices

• How to respond instead of react—especially when emotions run high

• How to build a life of integrity, not perfection

Healing Is Not About Becoming Soft. It’s About Becoming Whole.

You don’t need to become someone else to find peace. You just need to drop the struggle with what you can’t control, take the reins of what you can, and commit to walking the path of your values—even when it’s hard.

There’s no shame in anger. And there’s no shame in feeling helpless. But there is another way forward.

Let the horse show you. Let ACT guide you. Let yourself heal.

Finding Healing in the Herd: Equine-Assisted Psychotherapy for First Responders and Military Veterans

By Martin Gendron, MACP, CCC, RSW, BSW

When the weight of service becomes too heavy to carry alone, healing often begins in the most unexpected places—like a quiet pasture, beside a horse.

As a military veteran and retired first responder, I understand the deep scars trauma can leave—visible and invisible. The constant alertness, the split-second decisions, the unbearable losses. These experiences don’t just fade when the shift ends or the uniform comes off. For many of us, traditional talk therapy can feel like just another task on the to-do list—another thing we’re expected to do, but without the connection we truly need.

That’s where equine-assisted psychotherapy comes in.

Why Horses?

Horses are prey animals. They survive by being acutely aware of their surroundings, and they respond to human emotion and energy without judgment. They don’t care about your rank, your past, or the things you’ve seen. They respond only to your presence, your authenticity, and your willingness to be real in the moment.

For those of us who have spent our careers hiding pain behind a professional mask, the honest feedback of a horse can be profound. They don’t lie. They don’t pretend. And they don’t expect you to be anything other than who you are right now.

What Happens in Equine Therapy?

In equine-assisted psychotherapy, the horse is a co-therapist. We don’t teach you to ride. Instead, you engage with horses on the ground—grooming, leading, observing, and reflecting. These interactions mirror relationships, boundaries, trust, and communication patterns. A horse’s response can reveal more than hours of conversation ever could.

For example, a horse might walk away when someone is trying to control too much, or lean in when someone finally lets their guard down. These moments become therapeutic gold—inviting insight, awareness, and emotional breakthroughs.

Healing Through Connection

Many first responders and veterans carry a deep sense of isolation, shame, or helplessness. Horses help us reconnect—not just with others, but with ourselves. They encourage stillness, presence, and the kind of emotional regulation that trauma often disrupts.

This isn’t about fixing people. It’s about restoring the parts of ourselves that got lost along the way—compassion, self-trust, and the ability to feel safe in our own bodies.

Why This Works for Us

• Non-verbal healing: Horses don’t require you to talk about the worst day of your life. They help you feel.

• Regulation and grounding: Their calm presence helps regulate the nervous system.

• Trust and boundaries: You learn how to rebuild healthy relationships without pressure or judgment.

• Empowerment: Each small success with a horse—earning trust, setting boundaries, calming your own energy—translates into life outside the arena.

You’re Not Alone

If you’ve served—whether in combat, on the front lines, or in the heart of a community—you’ve seen things most people can’t imagine. And you’ve survived. Now it’s time to thrive. To feel again. To find peace.

Equine-assisted psychotherapy offers a path forward—not by erasing what’s happened, but by helping you carry it differently.

Come as you are. The herd is waiting.

About the Author:

Martin Gendron is a military veteran, retired first responder, social worker, and mental health therapist who now leads equine-assisted psychotherapy programs for those that needs it. His practice centers around compassion, connection, and the healing power of animals and nature.