[Part 2 of 4] Workplace Microaggressions and Mindful Reactions: Responding Without Losing Yourself

Part 2: The Mindful Pause — Regulating Your Nervous System in Real Time

When a microaggression hits, your body knows before your mind does.

Your heart races. Your chest tightens. Maybe your jaw clenches or your thoughts spiral into, “Did that really just happen?”
This is your nervous system going into fight, flight, freeze, or fawn.

At The Ma’at Collective, we teach that the first step to empowered response is a mindful pause.

The Power of the Pause

Mindfulness isn’t about suppressing your emotions. It’s about creating space—so your emotions don’t control your next move.

Here’s how to do that in the moment:

🔹1. Breathe
Inhale deeply through your nose (4 counts). Hold for 2 counts.
Exhale slowly through your mouth (6 counts).
Repeat. You’re calming the stress response and signaling to your body: “I am safe enough to respond with intention.”

🔹2. Ground Yourself
Feel your feet in your shoes. Press them gently into the floor.
Rub your fingers together or place a hand over your heart. These simple actions bring you out of the trigger and back to the present.

🔹3. Name It (Silently or Aloud)
“I’m feeling disrespected.”
“This is a microaggression.”
Naming it reduces confusion and prevents internalized self-blame.

Mindfulness gives you choices. And with choice, comes power.