A Revolutionary Approach to Dealing with Suffering

A new, three-minute breathing practice called Hope Breath has been gaining attention for its potential to help individuals cope with suffering. Developed by Dr. Monica Vilhauer, this practice is an adaptation of the ancient Tibetan Buddhist technique of Tonglen, which involves breathing in the suffering of others and breathing out relief.

Source: cdn2.psychologytoday.com

However, Hope Breath takes a unique approach by starting with the individual’s own discomfort before moving on to the suffering of others. This practice is not a replacement for therapy or medication but rather a complement to longer practice and a tool to be used in conjunction with other forms of treatment.

The practice involves a series of steps, including connecting with a higher power, rating one’s discomfort on a scale of one to five, and visualizing the discomfort as a dark cloud. The individual then breathes in the dark cloud and exhales a white cloud, repeating the cycle for three minutes while saying the words ‘joy,’ ‘compassion,’ ‘hope,’ and ‘love.’

Research on Tonglen has shown promising results, including reduced anxiety, depression, PTSD symptoms, and physical pain. A 2025 study by Andreu and colleagues found particular promise for healthcare workers experiencing empathic distress and compassion fatigue.

While Hope Breath has shown potential, it is essential to note that it is not a standalone solution for individuals with diagnosed anxiety disorders, PTSD, major depression, or active suicidal ideation. A grounded, body-based, trauma-informed approach should be the first line of treatment for these conditions.

Dr. Vilhauer emphasizes that Hope Breath is a technique in development and should not be oversold. The aspiration is not only to reduce suffering but to help individuals discover that something within them and beyond them is already oriented toward transformation.

The practice has been tested with individuals, including a composite character named Joe, who reported feeling a weightlessness after using Hope Breath. While this is not evidence, it generates hypotheses and suggests that Hope Breath may be a valuable tool for individuals looking to cope with suffering.

Ultimately, Hope Breath is a practice that requires a connection to something greater than oneself, which can be a challenging aspect for some individuals. However, for those who can access this orientation, Hope Breath may be a valuable addition to their toolkit for dealing with suffering.