By Stephanie Bucklin
“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” – Viktor Frankl
This simple truth points us toward one of the most overlooked, yet most powerful, aspects of mindfulness: the pause. Whether we call it a sacred pause or a stillpoint, it is in this in-between moment that we reclaim our freedom to choose how we show up.
The Stillpoint in the Breath
As a yoga teacher and practitioner, I’ve spent countless hours guiding students through breathwork—watching the rise and fall of the chest, the slow rhythm of inhalation and exhalation. What always fascinates me is the stillpoint: that pause after a full breath in, and again after a complete exhale.
In pranayama, or breath control, these pauses are not dead space. They are alive, full of potential. The pause after the inhale is filled with life force, prana, vibrating in every cell. The pause after the exhale is emptiness, a moment of surrender. Both teach us to be present with what is—not clinging, not resisting, simply being.
Thich Nhat Hanh beautifully expressed this when he wrote: “Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.” The stillpoint becomes that anchor. It is where we gather ourselves, where we meet the present moment fully.
The Stillpoint Between Trigger and Response
Off the mat, life constantly tests us with triggers. An unkind word, a disappointing email, a stressful deadline. Our instinct is often to react quickly—sometimes defensively, sometimes impulsively. And yet, reaction often leads to unwanted outcomes.
But science and wisdom agree: even a 90-second pause can transform everything. That short window gives us time to:
- Take a deep breath
- Resist the urge to act impulsively
- Name how we feel
- Set aside the ego’s need to defend
- Think through the consequences
In that moment, we shift from unconscious reaction to conscious response. We step into choice. And from choice comes empowerment, compassion, and clarity.
Pause, Review, Respond – With Epoche
I often encourage my students—and myself—to practice what I call the Pause, Review, Respond cycle:
Pause: Take a breath. Notice your body, your heartbeat, your emotional weather. Describe how you feel in three words.
Review: Ask what’s truly needed. Are you supporting your own wellbeing? What one action could you take right now to stay aligned?
Respond: With presence, choose your next step. Do you need to reach out for support? Is silence the best answer for now? Can you offer words from your higher self, rather than your wounded self?
In philosophy, there is a concept called Epoche—the practice of suspending judgment. In the stillpoint, we can adopt this stance: reserving judgment, setting aside assumptions, and choosing not to leap to conclusions. By suspending judgment, we create enough space for clarity and compassion to emerge. This allows us to see more deeply and respond more wisely.
Viktor Frankl, who survived the horrors of concentration camps, taught that even when everything else is taken from us, the one freedom that cannot be stripped away is our ability to choose our response. Practicing Epoche helps us remember this: even in moments of adversity, when judgment or fear might cloud our perception, we can step into the stillpoint and reclaim our freedom.
Practicing the Pause in Everyday Life
Lori Deschene reminds us: “Practice the pause. Pause before judging. Pause before assuming. Pause before accusing. Pause whenever you’re about to react harshly and you’ll avoid doing and saying things you’ll later regret.”
In yoga, we learn that the pause is sacred. On the mat, it shows up in breathwork. In meditation, it shows up in the space between thoughts. In daily life, it shows up in that brief moment between being triggered and choosing how to respond.
Each pause is a doorway. It gives us space to listen deeply—not to the chatter of the mind or the ego, but to the wisdom of the heart.
Guided Practice: Experiencing the Stillpoint
Here is a short practice you can try right now:
1. Sit comfortably with your spine tall and shoulders soft. Close your eyes if it feels safe.
2. Inhale slowly through the nose to a count of four. Feel your body expand.
3. Hold the breath gently at the top for a count of four. Notice the fullness of this stillpoint.
4. Exhale slowly through the nose for a count of four. Feel the body soften.
5. Pause again at the bottom of the breath for a count of four. Notice the emptiness and surrender of this stillpoint.
6. Repeat this cycle for several minutes. Each time, become more aware of the pauses. Rest in them. Explore the stillness within.
As you practice, imagine carrying this awareness into daily life. When you are triggered, pause as you would in breathwork. Find the stillpoint. Rest there. From this space, your response will come from presence, not impulse.
Living From the Stillpoint
When we practice the stillpoint, life slows down. We are no longer pushed around by every passing thought or external demand. Instead, we return to what yogis call Sthira Sukham Asanam — steadiness and ease.
The next time you feel tension rising, remember your breath. Notice the pause. Within that stillness lies your choice, your freedom, and your growth.
As yogis, seekers, and simply as human beings, our invitation is this: honor the stillpoint. Let it guide you toward more mindful, compassionate, and liberated living.
~S
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🌿 Find Your Path to Stillness
If the idea of the stillpoint resonates with you—if you long for more space, clarity, and peace in your daily life—then I invite you to join me inside the Soul Journey Membership.
This sacred community is designed to support you in deepening your self-healing practices, cultivating the pause between stimulus and response, and discovering the stillness within. Through guided teachings, breath practices, and heart-centered reflection, you’ll find tools to anchor yourself in presence and respond to life from your highest self.
Your path to stillness is waiting. Come join us, and together we’ll practice the sacred pause that leads to freedom, growth, and peace.
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