Breath – The Pause for Connection
In marriage therapy work, one of the listening and connection skills we practice is sharing our feelings/experiences and validating our partner’s experiences. This is a fundamental building block of relationships, and it can lead to significant communication complications when it breaks down. Let me give you some examples of how it can break down.
Husband (H): I am upset and angry that you spent so much time on the phone with your mother when we had plans to go out with friends. It made us late. I hate being late. I guess you care about your mother more than me.
Wife (W): I hear that you are angry. You just don’t get it. My mom needed me. You have never liked her anyway.
H: Now you are just turning this on me. Always blaming me and never apologizing.
W: I might try to apologize if you were nicer to my mother and me. Don’t you remember how you treated her last Christmas?
(The conflict escalates here as the couple no longer discusses the original problem).
Here is a second example.
Wife (W): I felt alone and rejected last Tuesday when you got home so late. I had no idea that you planned to watch the game with friends. I had supper ready for us, and honestly, I was planning to watch the game with you after we ate.
Husband (H): I can see being lonely. But what do you mean rejected? I am home with you every night. I have not been out with friends for over two months. It was Steve’s birthday. Maybe I should have texted you to remind you, but I told you about these plans on Sunday. It makes me angry that you are accusing me of rejecting you.
W: You never told me about these plans on Sunday. I was out with the kids most of the day, so we were never really together on Sunday. You think you communicate, but you don’t.
H: You never listen to me. We were standing right there in the kitchen. You even told me to have a good time. Honestly, your accusations make me not want to spend any time with you because I can never get it right.
(You can also imagine how this little exchange only gets worse).
I want to present a model for how to have these conversations calmly, improve your connections, and reduce the intensity of conflict. In the example above, the couples do an excellent job of starting with sharing their feelings. These are good “I” statements. And the response of their spouses begins well. You might even say they were validating because they at least “parroted” back what their partner said. “I can see being lonely,” or “I hear that you are angry.”
But each partner quickly switches into a defensive mode of blaming or playing the victim. These words of accusation and victimhood undo any sense of validation between the couple, and it severs their connections. At this point, it becomes a tit-for-tat explosion.
Validation requires two components:
- Make sure your partner feels heard. Use your own words.
- Taking ownership of the problem or offense. Admit what you did that caused the offense.
Let me show you a better validation from each of the examples above. In the first example, it could have sounded like this:
W: I know it made you mad for me to spend so much time on the phone with my mom. Being late has never been your favorite thing and it probably made you embarrassed that all our friends were there waiting on us when we arrived. (The wife has been on the phone for a long time, and she summarizes her partner’s feelings in her own words.)
In the second example, the husband could have started here:
H: I regret that you were lonely and even felt unimportant when I didn’t come home. I want to spend time together, too. I thought I had told you it was Steve’s birthday, but somehow, I failed to make sure you knew about these plans. It might have helped for me to text you during the day to make sure we were on the same page. (Again, he used his own words but also offers a bit of what he wished he had done differently).
So these modifications are suitable, but often, in any problem, there are two perspectives. The partner who offers validation can end up asking in their mind, “Well, what about me? When does my partner understand me?”
This is where the often missed step of “Taking a Breath” is omitted. If you look back to the original examples, the spouse who got defensive was using their failed validation as an attempt to present their viewpoint/feelings/perspective. This is a “cart before the horse” scenario. Breathing is the secret to reaching a point where both partners are heard.
Here is how it works. Imagine that each partner in the examples above gives the improved “edited” validations I offered. After saying those validations, they want to get confirmation from their partner that they feel understood. They might say something like, “Yes, thank you.” Or “I appreciate your understanding.” There might be some nonverbal confirmation of a smile or relaxing sigh. If you are unsure if your partner feels you “get it,” you can always ask, “Do you think I understand?” If you receive confirmation, you can take a breath and offer your feelings/perspective.
So, let’s rework the above conversations with the Validation-Breathe cycle and see how they improve and how both partners feel heard and respected.
Example 1
Husband (H): I am upset and angry that you spent so much time on the phone with your mother when we had plans to go out with friends. It made us late. I hate being late. I guess you care about your mother more than me. (This last statement is a criticism and not appropriate. But if the spouse does the validation, it will help settle any anger).
Wife (W): I know it made you mad for me to spend so much time on the phone with my mom. Being late has never been your favorite thing and it probably made you embarrassed that all our friends were there waiting on us when we arrived. (The wife owns being on the phone for so long, and she summarizes her partner’s feelings in her own words).
H: You are right; I was embarrassed. Thank you for understanding.
W: BREATHE
W: I felt trapped that night. I knew we needed to be leaving, but my mom was really struggling with a serious problem. I know my mom is difficult, and I don’t even like dealing with her all the time, but she is my mom, and I am the only support she has right now.
H: Trapped. Like you were feeling pressure from both me and your mom?
W: Yes.
H: I can see that. I am not sure how we could have solved that situation better, but from now on I can try to be more understanding of how hard it might be to have to be the only source of support for you mom.
W: Thank you.
Example 2
Wife (W): Last Tuesday, I felt alone and rejected when you got home so late. I had no idea that you planned to go watch the game with friends. I had supper ready for us, and honestly, I was making plans to watch the game with you after we ate.
H: I regret that you were lonely and even felt unimportant when I didn’t come home. I want to spend time together, too. I thought I had told you that it was Steve’s birthday, but somehow, I failed to make sure you knew about these plans. It might have helped for me to text you during the day to make sure we were on the same page.
H: (a bit unsure of what his wife is feeling) Do you think I understand what you are trying to say?
W: Yes. I am sorry. I appreciate you hearing me.
H: BREATHE
H: I was a bit confused today when you brought this up since I thought I had communicated with you. Again, I may have not give you the message clearly. I appreciate that you wanted to spend time together because I want the same thing. Can we try again and find a time to schedule?
W: I agree we somehow missed each other in communicating plans. Can we just plan for this next game night to be our time to watch the game together?
H: Yes, I cannot wait.
Pausing and taking a breath are a couple of small ways to enhance validation and connection in your marriage. Those “little things” create a space of safety between the two of you. Pause and breathe, slow down the process, and keep you from rushing into sharing your feelings/experiences. Intimacy requires both partners to feel understood. Love chooses not to rush the process – “It [Love] does not insist on its own way.” (I Corinthians 13:5, NRSV)
Thank you, Mark. We all live in a cultural cauldron of anger and accusation. Naturally, we bring it home. As always you show what positive living can produce. So refreshing.