Romans 8:26 - 28 in the Message (with my edit - He to She) says:
Meanwhile, the moment we get tired in the waiting, God’s Spirit is right alongside helping us along. If we don’t know how or what to pray, it doesn’t matter. She does our praying in and for us, making prayer out of our wordless sighs, our aching groans. She knows us far better than we know ourselves, knows our pregnant condition, and keeps us present before God. That’s why we can be so sure that every detail in our lives of love for God is worked into something good.
When we look at situations - within ourselves, within our immediate reach, and in the wider world - it is easy to come to the place of ‘what do you even pray?’ If God is powerful then why do They not act? Our knowledge and wisdom is lacking in the face of complicated situations. Not that we stop trying to find out and we still keep searching for ways to help but this is the moment where we find that sighs and groans are all we have.
If all you have today is a wordless sigh or an aching groan then you are in good company. We do not know how to pray but the Spirit comes alongside us and we love Her for it. If we do not know how to pray we have the Spirit with us that with-ness takes away the pressure to know.
Take a breath
Sigh it out in a groan
You are not alone
and repeat