From Reaction to Response: Why Being Still is the New Success
In today’s always-on, fast-paced world, stillness often feels like a luxury we can’t afford—or worse, something we’re afraid to face. But what if stillness was the key to clarity, freedom, and even success? Research supports this idea—studies show that mindfulness practices can reduce stress by 40%, improve focus by 20%, and enhance emotional regulation, leading to more intentional and productive decision-making. One Harvard study even found that people spend nearly 47% of their waking hours thinking about something other than what they’re doing, and this mind-wandering is linked to unhappiness.
The good news? Stillness isn’t about doing less—it’s about being more present. And with simple breath practices and a deeper connection to nature, anyone can move from reactive chaos to calm, intentional living.
Rooted in Calm: The Power of Stillness
Stillness has the power to uncover what’s truly going on beneath the surface. Think of the ocean—calm on the surface yet teeming with life and movement beneath. Like the ocean, we can use stillness as a place to reflect, recharge, and rediscover our inner flow.
Michael Wood, breathwork practitioner, author of Just One Conscious Breath and founder of Pilgrim Breath, believes this approach mirrors nature. “Stillness has uncovered the issues of my life and has enabled me to return to my nature—just like the rhythm of the tides, always flowing yet balanced,” he says.
Michael’s personal transformation began with meditation but deepened as he learned breathwork. “I learned of stillness, but not the trust and the subsequent surrender to nature that needs to accompany it,” he explains. “Breathwork enabled me to let go at a physical level and to surrender to the flow of life.”
Drawing from his ancestral ties—his great-grandfather was the Chief Druid of England—Michael sees stillness as a way to reconnect with the rhythms of nature. “My reverence for the energy of nature is no accident,” he adds. “As I dug deeper into my ancestry, I understood how, like me, they venerated the stillness of nature.”
Press Pause: Finding Freedom in the Wisdom Gap
We all know the feeling of reacting too quickly—whether it’s firing off a hasty email or snapping during a stressful moment. But what if you could hit pause and choose a better response? Enter what Michael calls the “wisdom gap”—the space between stimulus and reaction where calm decisions are made.
Michael recommends this quick breathwork technique to create mental space and clarity:
Breathing Space for the Wisdom Gap:
- Duration: 15 seconds and 5 thoughts
- Best For: Centering the mind and creating mental clarity
- How To Practice:
- Take a slow breath in through your nose and exhale low and slow through your mouth.
- Pause after your exhale and sit in the stillness.
- Notice your thoughts as a spider watches its web—observe without judgment.
- Count five thoughts.
- Now, ask yourself: What is the wisest and most natural response to this moment?
With just 15 seconds of focused breath, you create space for intentional action and emotional freedom.
Breathe Like a Navy SEAL: Calm Under Pressure
For those chaotic, high-stress moments, there’s a reason the Navy SEALs swear by the “Box Breath.” Michael recommends this technique to shift into a state of relaxed alertness—a mental space where calm meets focus.
Box Breath Practice:
- Duration: 1 minute
- Best For: Stress relief and regaining focus
- How To Practice:
- Inhale through your nose for 3 counts.
- Hold your breath for 3 counts.
- Exhale for 3 counts.
- Hold for 3 counts.
- Repeat for 5 cycles.
This breath anchors you in the present moment, replacing stress with balance and clarity.
The Focus Reset: Reclaim Your Calm in Seconds
When distraction feels unavoidable, it’s time for the “Stillness Breath.” This quick reset, recommended by Michael, helps you cut through mental noise and reconnect to your goals.
Stillness Breath Practice:
- Duration: 10 seconds
- Best For: Re-centering when overwhelmed
- How To Practice:
- Pause what you’re doing. Put down your phone and close your laptop.
- Inhale deeply through your nose and hold for 2 heartbeats.
- Notice any tension and slowly exhale for 8 counts.
- Repeat 3 times.
In less than a minute, this practice helps you shift from scattered to grounded.
Lessons from Stillness: What We Can Learn Without Words
Michael’s work with non-speaking autistic children has shown him the power of presence. “In moments of crisis, verbal instruction can feel like adding fuel to the fire,” he explains. Instead, he focuses on modeling calm and breathing deeply, allowing others to feel his energy and respond.
“Nonspeaking children are great communicators,” says Michael. “They taught me to tap into stillness and truly listen.” This lesson reminds us that stillness isn’t empty—it’s full of presence and intention.
Walk It Off: Turning Steps into Stillness
Walking doesn’t just move the body—it can quiet the mind. Michael’s pilgrimage on the Camino de Santiago taught him that movement can be meditative too. “Through the physical act of walking, we shed complexity and find inner stillness,” he says.
Walking Breath Practice:
- Best For: Busy schedules and transitions
- How To Practice:
- Walk outside in fresh air without your phone.
- Breathe consciously through your nose, in and out.
- Focus only on your steps and breath, letting go of distractions.
Try this simple walking meditation twice daily to reconnect with calm and clarity.
Why Stillness is the Secret to Real Success
Stillness isn’t about doing nothing—it’s about doing everything from a place of grounded calm. Whether it’s a 15-second breath, a mindful walk, or a moment of intentional pause, these practices offer a gateway to freedom, clarity, and presence.
So, take a breath. Be still. And trust, like the ocean’s tides, that transformation is already underway.