Ben Anderson
“You can search throughout the entire universe for someone who is more deserving of your love and affection than you are yourself, and that person is not to be found anywhere. You, yourself, as much as anybody in the entire universe, deserve your love and affection”
I will spare you the preamble, you read this correctly. Stay with me here.
I posit that there is a WEALTH—nay—a TREASURE TROVE of amazing mindfulness advice being shared in our modern demon-slaying media. I will look at the sensational K-Pop Demon Hunters, as well as Demon Slayer: Kimetsu no Yaiba, (Demon Slayer) which are two of the most popular movies at the time of writing. Let’s begin:
K-Pop Demon Hunters—A story of Self-Compassion
The movie stars the viral K-pop idol group “HUNTR/X” which is a three-member group composed of Rumi, Mira, and Zoey. When they aren’t capturing the hearts of the masses, they spend their time hunting demons and trying to seal the Honmoon to prevent demons from ravaging the world. However, there’s a small wrinkle in this little group. Rumi—the movie’s main protagonist—is half-demon. Rumi, expectantly, feels shameful of her demon “patterns” that cover her body. What follows is a gripping story where Rumi is forced to confront her demonhood and self-loathing—it’s popular for a reason.
Rumi’s character growth is a journey of self-compassion. It culminates in the emotionally compelling song “What It Sounds Like.” Here it is linked below (although I REALLY REALLY recommend you watch the movie first):
I want to point out two emotionally compelling lines:
““I broke into a million pieces, and I can’t go back
But now I’m seeing all the beauty in the broken glass””
This embodies what it means to have self-compassion. Rumi was so ashamed of herself, hated herself so much that she broke into a million pieces. It’s implied that her existence as a half-human, half-demon is the “mistake” that she was so shameful of. Yet, by the end of the movie, she learned that she doesn’t need to be ashamed of herself, and that she is worthy of her own love. Rumi learns that she must love ALL of herself, both the demon and human.
Now, consider the movie’s antagonist, a rival K-pop idol group named the “Saja Boys,” which is composed entirely of demons trying to subvert HUNTR/X’s plans. They advertise practices completely antithetical to our mindfulness and well-being.
“Don’t let it show, keep it all inside
The pain and the shame, keep it outta sight
”
Instead of confronting our personal problems or searching for self-acceptance and love, the demonic Saja Boys try to claim that we need “idols” to find any self-worth. The demons say that the voice inside your head, that inner critic that harshly judges you? It’s right—hide the shame and pain you feel, THEN I will love you. This is clearly wrong.
Furthermore, these demons are also haunted by shame and self-hatred. Jinu, the lead singer for the “Saja Boys” feels tremendous shame that he hides from everyone. He, along with all demons, feel shame that physically manifests in a set of tattoo-like patterns. Instead of accepting and loving ALL of himself, Jinu unsuccessfully tries to forget his shame. We can’t escape ourselves, and any attempt to do so will only end in hurt and self-loathing.
At My Best Self 101, we don’t teach you to hide your shame and pain, but to confront it and to love yourself all the same. You are worthy of your own love. Watch this video to better understand what self-compassion is and how it can be so valuable for our well-being.
K-Pop Demon Hunters teaches us that self-compassion can facilitate connection. HUNTR/X prevailed because Rumi learned how to practice self-compassion. If you, like me, find yourself in battle against your own demons, try practicing what Rumi learned, practice self-compassion!
(P.S. you can find a great guide here on My Best Self 101!)
Demon Slayer—What it Means to BREATHE
Demon slayer, set in Japan’s Taishō era, differs dramatically from K-Pop Demon Hunters, but similarly echoes and shares messages resonant with Psychological research. In Demon Slayer, we follow a group of semi-superhuman samurai as they protect Japan from the threat of evil demons. How do these samurai even stand a chance? As it turns out, the only way that the demon slayers are able to fight against the demons is through breathing techniques.
The show follows one Kamado Tanjiro, a young demon slayer who seeks to find the king of demons and bring an end to his reign of terror. Tanjiro, slowly but surely, uncovers the secrets of powerful breathing techniques named Total Concentration Breathing and defeats the demon king. Initially, Tanjiro struggles to control Total Concentration Breathing, in moments of difficulty, at times of stress, he loses control and hyperventilates—weakening both his body and mind. However, in the struggle to control his breathing, he improves and gains complete composure and control over his body through his breathing. In the Demon Slayer universe, the best breathing technique users are those who have achieved inner peace and focus and can maintain such a state at all times and in all places. Want to learn how to do it?
Here’s how:
Feel free to practice this on your own!
I’m only half-joking. The Total Concentration Breathing featured in Demon Slayer is, of course, fictional. However, the breathing technique you just saw is called “Box Breathing.” In the research literature, Box Breathing is a recommended breathing technique that can help with grounding, stress relief, and overall well-being (Avudaiselvi & Prabha, 2025; Jones, 2025). If it helps, you can practice box breathing as if you’re doing Total Concentration Breathing and imagine that you’re fighting demons…
What does it mean for US?
I doubt that any of us are going to fight any demons—be it K-pop demons or ancient mythic evils; the demons you and I face are of a different sort. I am my own worst critic. Whenever I come up short, there seems to be a voice that nags from within. It tells me that I am incapable, weak, foolish, or inadequate. I fear that many of you may relate to this sentiment or feel that you’re always on the edge of failure. I would add my testimony that the tools and resources I showed you today. These will help you fight against your own demons. Now, your demons won’t just disappear as we practice self-compassion and pay mindful attention to our breathing. Challenges will beset us, and we will falter.
Remember, you are always worthy of your own love! By practicing self-compassion and mindful breathing, I know that we can become our best selves!
“No more hiding, I’ll be shining like I’m born to be!!!
’Cause we are hunters, voices strong, and I know I’ll believe!!!”
References
Avudaiselvi, T., & Prabha, S. L. (2025). Effectiveness of Box Breathing Exercises in Reducing Stress among Women Postmastectomy: A Randomized Controlled Trial. Journal of pharmacy & bioallied sciences, 17(2), 75–77. https://doi.org/10.4103/jpbs.jpbs_888_25
Jones, C. P. (2025). If You Are Stressed, Breathe. Positive Health, 304, N.PAG. https://www.positivehealth.com/article/stress/if-you-are-stressed-breathe.