If you’re still feeling raw after the first few weeks, know you’re not alone. Grief rarely follows a straight line.

Why do these feelings persist?

Grief is a physiological response as much as an emotional one. When a loss occurs, the brain’s stress center (the amygdala) stays on high alert, and the nervous system can remain in a “fight‑or‑flight” mode for weeks or months. This lingering alertness is why you may still feel shaky, tearful, or numb even after you’ve started reading Broken Hearts.

A gentle tool to calm the nervous system

The Five‑Minute Breath Pause is a tiny ritual that tells your nervous system, “I’m safe now.” It’s short enough to fit into any schedule, and it requires nothing more than the breath you already have.

1. Sit comfortably with your back supported.

2. Close your eyes (or soften your gaze).

3. Inhale slowly through the nose for a count of 4.

4. Hold the breath for a count of 2.

5. Exhale gently through the mouth for a count of 6.

6. Repeat three times, then return to your day.

The slow exhale activates the parasympathetic nervous system—the part that helps the body relax and digest.

Your first gentle next step

• Set a daily reminder (phone alarm, sticky note on the bathroom mirror) titled “Breathe – you’re safe.”

• Perform the five‑minute pause each morning for the next seven days.

Closing reassurance

You’ve just given yourself a tiny, daily island of calm. Each island grows a little larger with every breath, and soon you’ll have a reliable place to return to whenever the waves of grief feel too high.