A Practical Guide to Engaging Your Emotions

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Sep 15, 2025

Blake and Jamie explore a simple framework for engaging emotions: Pause, Pray, Process, Express. They discuss how many men tend to bottle up or numb their feelings, sharing personal stories from marriage and parenting. The hosts explain the importance of creating new neural pathways for emotional habits and how self-connection can lead to healthier relationships. Practical steps like slowing down to feel, inviting God into emotions, and expressing needs are emphasized. Progress over perfection drives their conversation, making emotional awareness more accessible.

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INSIGHT

Common Emotional Patterns And Neural Pathways

Men often bottle up, blow up, or numb out their emotions, which creates disconnection and risk.
Jamie and Blake call these habitual responses "slip and slides" that require new neural pathways to change.

ANECDOTE

Parenting Resentment Turned Into Request

Jamie shared a morning parenting conflict where resentment built because he didn't ask for help.
He paused and told Elizabeth he had been "working on a resentment" and asked for specific help going forward.

ADVICE

Pause To Locate The Feeling

Pause to slow your nervous system and notice where the emotion lives in your body.
Ask the simple compassionate question: "What am I feeling right now?"

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In this episode, Blake and Jamie share a simple but powerful framework for engaging your emotions: Pause, Pray, Process, Express. Building on last week’s conversation about suicide prevention and the dangers of bottling up emotions, they offer a practical, grace-filled tool to help you slow down, connect with what you’re really feeling, and bring those needs into safe relationships. Through honest stories about marriage, parenting, and friendship, they show how emotional awareness isn’t about perfection—it’s about progress.Learn more about Three Percent:🌐 https://www.threepercentco.com📸 Instagram – @threepercentcoDownload the free Pause, Pray, Process, Express guide on our website.Takeaways

Most men bottle up, blow up, or numb out instead of engaging emotions.
Neural pathways (the “slip and slides”) can be retrained with new practices.
Pause: Slow your nervous system and notice what you’re feeling in your body.
Pray: Invite God into your emotions without bypassing them.
Process: Journal, talk it out, or seek safe co-regulation.
Express: Share your inner world in ways that build connection and, when needed, set boundaries.
Progress, not perfection, is the goal.

Chapters(00:00) Why Engaging Emotions Matters(03:00) Bottling, Blowing Up, and Numbing Out(06:00) Stories from Parenting and Marriage(10:00) Why We Need to Create New Neural Pathways(14:00) Step 1: Pause – Slowing Your Nervous System(20:00) Step 2: Pray – Inviting God Without Bypassing(24:00) Step 3: Process – Self-Regulation and Co-Regulation(32:00) Step 4: Express – Sharing Your Inner World Safely(37:00) Movement, Boundaries, and Nonlinear Growth(40:00) Small Steps: Progress Over Perfection(43:00) How to Download the Free GuideKeywordsThree Percent, emotions, emotional health, men’s mental health, suicide prevention, emotional awareness, pause pray process, nervous system regulation, prayer, journaling, co-regulation, vulnerability, marriage, parenting, friendship, boundaries, holistic masculinity, therapy tools, emotional literacy, emotional connection, resilience, spiritual formation, healing practices