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When the System Feels Against You, Breathe

box breathing coping with stress federal employment federal layoffs mindfulness at work Jul 25, 2025

It’s not hyperbole to say this year has shaken the foundation for many federal employees. Being labeled “swamp creatures” or blamed for systemic dysfunction is not new—but the current political climate, amplified by efforts to weaken the rule of law, feels different. For public servants—many of whom are veterans, caregivers, and teachers—these attacks aren’t just headlines. They’re personal.

As a federal employment attorney, I’ve seen the stress surface in subtle but life-altering ways: insomnia, sudden resignations, and even considerations of leaving the law entirely (yes, I once thought about going pro in poker). The stakes feel existential. But what if your first act of resistance wasn’t legal or political—but internal?

How Breathing Changes the Outcome

The simplest tool I’ve ever given a client—and the one that’s quietly saved lives—is intentional breathing. In one case I’ll never forget, a veteran who lost a limb in battle described how box breathing kept him grounded: four seconds in, four seconds hold, four seconds out, four seconds hold. That rhythm, practiced during moments of intense fear or chaos, can interrupt panic, regulate the nervous system, and restore your agency.

If you’re facing a proposed removal, a hostile work environment, or the long tail of a RIF notice—start with breath. You cannot think clearly or advocate effectively when your system is flooded with stress hormones. Breathing is your on-demand reset button.

Gratitude Is Not a Luxury—It’s a Counterweight

Here’s something I wish I had known after my own layoff years ago in Atlanta: when your career feels uncertain, your nervous system needs grounding more than ever. That’s where gratitude comes in.

I recommend a simple practice I now use every day: write down three things you’re grateful for. The harder it is to come up with something, the more urgently you need the exercise. Even if it’s just “I have coffee,” “I have a roof,” “Someone replied to my email”—you are reconnecting with the present moment, which is your strongest legal and emotional foothold.

Why This Work Matters So Deeply

This past year, I’ve spoken directly to thousands of federal employees. I’ve shared strategies to survive adversity—but more importantly, I’ve shared the words I desperately needed to hear during my lowest point. There’s a special power in that: turning your past hardship into someone else’s lifeline.

And if you’re reading this, maybe you’ll do the same one day. Until then, know you are not alone—and that mindfulness is not a buzzword. It’s a tool, rooted in neuroscience and compassion, that helps good people weather hard systems.

Legal Disclaimer: The information provided in this article is for informational purposes only and should not be construed as legal advice. While I am a federal employment attorney, this post does not create an attorney-client relationship. Every situation is unique, and legal outcomes depend on specific facts and circumstances.

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