Metro
Food for Living: Take a Deep Breath
By Henry Ukazu
Dear Destiny Friends
One of the best things God has given us is the gift of breath. Imagine we are to buy breath, that would be tragic because many of us won’t be alive. Wealthy people would buy up the breath of poor people and store for generations unborn. It will be safe to say your breath is your life because, without it, you won’t be in existence. In my humble opinion, your breath is the most important part of your being. Just so you understand how important it is, a normal human being can hardly stay alive for more than three minutes without breathing. That’s why athletes are always asked to breathe in and out. This is because their coaches know the effects it has on their bodies. Deep breathing helps you to lower stress in your body because when you breathe deep, it sends a message to your brain to calm down, and ultimately makes you relax. Since the brain is regarded as the compass of the body, it sends messages to the other parts of the body for stability.
Disclosure
Be informed, I’m not a medical practitioner, neither am I a health practitioner of any kind. This article is not centered on health or exercise, but rather on the importance of taking life easy as opposed to being hard on yourself when things don’t add up for you.
It’s always painful to feel bad when you fail an examination, especially after spending countless hours reading and sacrificing other engagements just to prepare for the exam. It is also very painful when you spend hours learning a trade, investing in a business, and building a global brand only for it to crash for reasons you can’t understand. The most painful experience might be a man who has spent a fortune to train a lady in school and empowered her to be financially stable only for her to ditch him for a flimsy excuse at the slightest opportunity. Alternatively, as a lady who loved a man with everything in you, you stood by him and supported him wholeheartedly for him to get his act together, and only for him to ditch you for another guy at the slightest provocation. Such is life. There are many reasons to feel bad and used in this journey called life, but I have good news for you; just be glad it happened because you never can tell what would have happened in the nearest future if it didn’t happen. This is the more reason I always pray to fail fast.
You may be wondering what message I’m trying to send? Just hold on for a minute and you’ll understand. Have you ever wondered why you didn’t get a promotion, why you weren’t hired for a job, denied an opportunity of meeting a high-profile person who can change the course of your destiny, or even feel bad if life is not adding up for you? There may be a thousand and one reasons out there. But I have good news for you, take a deep breath.
Again, you may be wondering why I said, take a deep breath, the answer is not far-fetched. Most times as human beings, we don’t take time to take stock of our life and examine why lines are not adding up as expected. Sometimes, we feel the universe is against us. We think there are “physical & spiritual forces” working against our progress. All these thoughts can make us assume there’s a reason why the lines are not falling in place.
Again, take a deep breath.
According to Socrates, an “unexamined life is not worth living”. One of the worst things you can do as a human being is to assume. I have always admonished my friends, when in doubt do not act. That’s why it’s always good to ask questions for clarity.
Taking a deep breath in life allows you to think out of the box and re-strategize on why things are not adding up. Taking a breath allows you to create boundaries by accessing what’s working and what’s not working and what needs to be done. But the biggest gain in taking a breath is making you understand you have done a good job. Once you have done all you are supposed to do in life or any project and the lines don’t add up, please don’t be hard on yourself. There are many lessons for you to learn. Most times, we don’t look at the inherent lessons life is giving to us either because we are “physically or spiritually blind” or we don’t have a grateful heart.
Let’s take a case of a man/woman who wants to get married but it didn’t work out. It will surely be painful after investing time and resources to the person only for it to crash at the end. You may be wondering what happened, why the person acted in a particular way, why the family rejected you, or even why or how a particular incident happened which led to the separation. The funny thing is that you might be feeling the issue was because of you or maybe it wasn’t properly managed, or probably ego was at stake. There may be many reasons out there but again, I say, take a deep breath. Do you know that it’s better to appreciate what didn’t happen because it would have prevented you from what would have happened? That’s food for thought.
One of the best things that can happen to you in life is taking a breath. Many people underscore the importance of taking a deep breath in life. When you take a deep breath, it helps you appreciate yourself by patting yourself. Remember, nobody can console you more than yourself. Nobody can inspire you more than yourself, especially when your force is internal, and nobody can see, feel and experience what you are seeing, feeling, and experiencing more than you can do.
When you go through a tunnel of challenges, it is important to take a deep breath. When you do, you will realize that the feeling is different. In our contemporary society, we have seen numerous examples of people who are validating their life with social media while some people get depressed thinking they are not doing well for themselves or their life is messed up. My dear friend, please calm down, each and every one of us is battling with a secret frustration. Do you know that your life might be much better than that person you are admiring? Do you know if that person has peace of mind? Do you know if that person’s marriage is in shamble? Do you know if the person has an underlying ailment/disease? Do you know if the children are a bunch of disappointment? There are a litany of reasons out there. That’s why is it’s always good to take a deep breath because it’s not always green on the other side of the grass.
In conclusion, I don’t know what your situation is, but don’t allow your peace of mind to be threatened, don’t allow anyone to rent space in your head. You are doing well for yourself. Everyone is on a journey and our paths are different. It might take you 10 years, 20 years, or even 30 years to get to your destination, but the important thing is that you got to your desired destination. So, while you are on your journey take a deep breath along the way, appreciate those who have gone before you, and support those who are coming behind.
Henry Ukazu writes from New York. He’s a Human Capacity & mindset coach. He’s also a public speaker. He works with the New York City Department of Correction as the Legal Coordinator. He’s the author of the acclaimed book Design Your Destiny – Actualizing Your Birthright To Success and President of gloemi.com. He can be reached via info@gloemi.com
By Tolulope A. Adegoke PhD
Democracy, at its best, represents far more than periodic elections or formal institutions of government. It is a living covenant between the state and its people — one that promises participation, accountability, justice, transparency, and the genuine opportunity for collective advancement. In Nigeria, Africa’s most populous nation and a key actor on the global stage, the interplay between democracy and the prosperity of its citizens remains central to the nation’s future. When democracy is nurtured with sincerity and competence, it becomes a powerful driver of human development, economic growth, social cohesion, and national stability. When it falls short, it risks breeding disillusionment, inequality, and unrest. This write-up examines this vital relationship, reflecting on Nigeria’s democratic journey, its impact on citizen well-being, persistent obstacles, and realistic pathways toward a more secure, prosperous, and hopeful future for all Nigerians.
The Promise and Practice of Democracy in Nigeria
Nigeria’s return to civilian rule in 1999 ushered in the longest stretch of uninterrupted democratic governance in the country’s post-independence history. The 1999 Constitution, despite its imperfections, enshrines core principles such as separation of powers, fundamental human rights, federal character, and regular elections. For millions of Nigerians, democracy symbolises the chance to have a voice in shaping their destiny and to benefit from responsive governance.
True democratic prosperity goes beyond economic statistics. It encompasses improved access to quality education, healthcare, security, infrastructure, decent employment, and equal opportunities. When citizens experience tangible improvements in their daily lives as a result of democratic processes, public trust in institutions grows stronger. Conversely, when prosperity remains elusive for large segments of the population, democratic legitimacy weakens.
Nigeria has recorded notable achievements within its democratic framework. The liberalisation of the telecommunications sector, banking reforms, the rise of the creative economy (Nollywood, music, and digital content), and increasing participation in regional trade agreements such as the African Continental Free Trade Area (AfCFTA) all occurred in a democratic environment that enabled private enterprise and innovation.
Persistent Challenges on the Path to Prosperity
Despite these gains, significant gaps remain between democratic aspirations and lived realities. Nigeria continues to grapple with high rates of multidimensional poverty, youth unemployment, and widening inequality. Many citizens, particularly in rural areas and among vulnerable groups, feel disconnected from the dividends of democracy.
Key challenges include:
- Insecurity: Persistent threats from insurgency, banditry, kidnapping, and communal conflicts continue to destroy lives, displace communities, and discourage investment.
- Economic Structure: Over-reliance on oil revenue, weak industrial base, and limited value addition in agriculture and solid minerals constrain broad-based prosperity.
- Institutional Weaknesses: Corruption, uneven policy implementation, and limited coordination across government levels often undermine development efforts.
- Human Capital Deficits: Inadequate investment in education, healthcare, and skills development leaves many young Nigerians unprepared for the demands of a modern economy.
- Electoral and Governance Issues: Concerns about electoral integrity, political patronage, and policy inconsistency sometimes erode public confidence.
These issues are not unique to Nigeria. Many democracies worldwide, especially in developing contexts, face similar tensions between democratic ideals and developmental outcomes.
Practical Pathways to a Deciding and Fruitful Democratic Future
For democracy to truly assure prosperity for the Nigerian citizenry, deliberate and sustained actions are required across multiple fronts:
1. Strengthening Institutions and Accountability Independent and well-resourced institutions — particularly the judiciary, anti-corruption agencies, and electoral bodies — are essential. Transparent appointment processes, adequate funding, and robust oversight mechanisms can significantly reduce impunity and enhance public trust.
2. Inclusive Economic Transformation Nigeria must accelerate economic diversification by investing heavily in agriculture, technology, manufacturing, renewable energy, and the creative industries. Policies should deliberately target small and medium enterprises, women, and youth. Human capital development through quality education, vocational training, and digital skills must become a national priority.
3. Security as a Foundation for Prosperity A holistic security strategy that combines effective law enforcement with community engagement, intelligence-led operations, and massive socio-economic interventions in affected regions is vital. Addressing the root causes of conflict — poverty, unemployment, and marginalisation — is as important as tactical responses.
4. Youth and Women Empowerment With a predominantly youthful population, Nigeria’s greatest resource is its people. Deliberate investments in youth entrepreneurship, innovation hubs, sports, and leadership development can transform demographic pressure into a powerful dividend. Similarly, gender-inclusive policies that enhance women’s access to education, finance, and political participation will accelerate national progress.
5. Deepening Democratic Culture and Participation Civic education, responsible media, and active citizen engagement beyond election periods are crucial. Citizens must be empowered to demand accountability while contributing constructively to nation-building.
6. Leveraging Regional and Global Opportunities Nigeria should continue to play a leadership role in ECOWAS and the African Union while attracting responsible foreign investment and technology transfer. Successful democratic governance and economic progress in Nigeria can serve as a beacon for other African nations.
Relevance to the Wider-World
Nigeria’s democratic experience offers valuable lessons for other nations navigating the complex relationship between democracy and development. It demonstrates the resilience of democratic ideals even in challenging contexts, the power of a vibrant civil society, and the potential of a youthful population. At the same time, it highlights the universal truth that democracy must deliver tangible results to remain legitimate and sustainable.
Conclusion: Democracy as an Assurance of a Fruitful Future
Democracy remains the most credible pathway to sustainable prosperity for the Nigerian citizenry. While challenges persist, they should not overshadow the progress achieved or the immense potential that still lies ahead. The deciding factor for a fruitful future lies not in abandoning democracy, but in deepening, refining, and perfecting it.
This requires visionary and ethical leadership that prioritises the common good, active and responsible citizenship that demands accountability, and institutional reforms that translate democratic promises into tangible improvements in people’s lives. When democracy truly works for the people — delivering security, opportunity, justice, and dignity — it becomes the strongest assurance of a stable, prosperous, and hopeful future.
Nigeria stands at a critical crossroads. The choices made by leaders and citizens today will determine whether the promise of democracy translates into widespread prosperity or remains an unfulfilled aspiration. With courage, wisdom, collective commitment, and sustained effort, Nigeria can build a democracy that not only endures but genuinely serves the aspirations of its people — offering inspiration to many nations facing similar journeys around the world.
The future of the Nigerian citizenry can be brighter — if democracy is well defended, strengthened, and made to work for all.
Dr. Tolulope A. Adegoke, AMBP-UN is a globally recognized scholar-practitioner and thought leader at the nexus of security, governance, and strategic leadership. His mission is dedicated to advancing ethical governance, strategic human capital development, resilient nation building, and global peace. He can be reached via: tolulopeadegoke01@gmail.com, globalstageimpacts@gmail.com
There was panic on Friday after human rights activist, Omoyele Sowore, collapsed following a confrontation with the police during a Democracy Day protest at the Unity Fountain in Abuja.
Reports said that Sowore collapsed after police operatives moved to disperse protesters gathered to demonstrate against insecurity, economic hardship and bad governance.
The demonstrators were dispersed after security personnel fired teargas canisters at the protesters in an apparent attempt to break up the gathering.
Following the incident, Sowore has reportedly been taken to an undisclosed hospital for further examination and treatment.
The FCT Police Command has successfully rescued five kidnapped victims following an intensive joint rescue operation conducted in the Byazhin area of the Federal Capital Territory.
Acting on recent kidnapping incidents within Paze community in Byazhin area, the Commissioner of Police, FCT Command, CP Ahmed Muhammed Sanusi, PhD, FCAI, personally led a clearance operation with a team comprising operatives of the Anti-Kidnapping Unit, the NPF Intelligence Response Team (IRT), and Kubwa Area Command, in collaboration with local hunters and vigilante groups.
On 9th June, 2026, at approximately 9:00 p.m., the joint security team launched an intensive search, clearance, and rescue operation across Paze and Byazhin communities. During the operation, the team engaged suspected kidnappers in a gun duel, resulting in the neutralization of two suspects and the arrest of two others identified as Icheh Mohammadu and Abubakar Usman, while other gang members fled into nearby hills with varying degrees of bullet wounds. During the operation, the police team also recovered two AK-47 rifles with magazines. The Command therefore calls on healthcare practitioners, private and public hospitals, and members of the public to promptly report any individual presenting gunshot related injuries or seeking treatment under suspicious circumstances.
The sustained pressure mounted on the criminal elements forced them to abandon five hostages, who were promptly rescued unharmed.
The rescued victims have since been taken to a nearby hospital for medical attention, while efforts are ongoing to reunite them with their families. Meanwhile, search operations continue across the general area and adjoining communities aimed at apprehending the fleeing suspects and dismantling the criminal network.
The Commissioner of Police commended the bravery, resilience, and professionalism displayed by the operatives and supporting local security volunteers during the operation. He reaffirmed the Command’s resolve to combating kidnapping and other violent crimes across the Federal Capital Territory.
Members of the public are encouraged to remain security conscious and report suspicious persons or activities to the nearest police station or through the Command’s emergency numbers: 08032003913, 07057337653.
