It’s called Hope Breath, and it takes three minutes. A 2025 study by Andreu and colleagues found particular promise for healthcare workers drowning in empathic distress and compassion fatigue. In Hope Breath, you start with your own discomfort — not your worst thing, your Tuesday thing: the email you haven’t answered, the conversation with your kid that went sideways, the deadline sitting on your chest like a large nasty cat. You breathe out through your mouth or nose a white one, slightly longer on the exhale, and as you do, you say four words to yourself: joy, compassion, hope, love. What it isn’tHope Breath is a complement to longer practice, not a replacement for it, and not a replacement for therapy or medication.