Breathe Yourself Calm

Have you ever felt like everything is just too much? Overwhelmed by endless tasks, challenging relationships, financial worries, or just the general weight of life piling up? It can feel impossible to see a way through when everything seems so overwhelming.

Often, when we hit this stage, we freeze. We procrastinate, we avoid, and we focus only on surviving—but little else. The good news is that it’s possible to move from this state of overwhelm to a place of ease. And one of the simplest, most accessible tools to help us get there is something we do every day without even thinking: breathing.

The Science of Breath

Our autonomic nervous system has two modes:

1. Fight, Flight, or Freeze – the stress response that helps us deal with immediate threats.
2. Rest and Digest – the relaxation response that allows our bodies to recover, repair, and find calm.

When we’re constantly in “fight, flight, or freeze” mode, our bodies and minds suffer. Shifting to the relaxation response is vital, and conscious breathing is one of the few ways we can directly influence this shift.

Breathing is not just automatic; it’s one of the few processes we can control. When we bring our attention to our breath, we interrupt the cycle of stress, quiet the mind, and bring ourselves back to the present moment.

A Simple Breathing Practice

Let’s try a short breathing exercise together. This is something you can do anywhere, anytime.

1. Get Comfortable: Sit, stand, or lie down—whatever feels right for you.
2. Focus on Your Breath: Simply notice your natural breath. Feel the air entering your nostrils and leaving your nostrils. Observe your ribcage expanding and contracting, your belly rising and falling.
3. Anchor Your Thoughts: If your mind wanders, silently say “in” as you inhale and “out” as you exhale.

Take a moment to feel the sensations of your breath: the temperature of the air, the movement in your body. Imagine the oxygen nourishing your cells as you inhale and the release of tension as you exhale.

Deep Belly Breathing

To deepen this practice, try placing one hand gently on your belly. Breathe deeply into your belly, letting it expand like a balloon, then exhale fully, drawing your belly button towards your spine. This type of breathing increases oxygen flow and shifts us out of shallow, stress-filled breathing.

Cardiac Coherence Breathing

For a more structured practice, try cardiac coherence breathing:

• Inhale for 5 counts.
• Exhale for 5 counts.
• Repeat this pattern without any pauses at the top or bottom of your breath.

Here’s an example:

• Inhale: 2, 3, 4, 5
• Exhale: 2, 3, 4, 5

Continue for a few rounds and notice how you feel. This type of rhythmic breathing helps synchronize your heart and mind, creating a sense of calm and balance.

A Daily Dose of Calm

The beauty of conscious breathing is that it doesn’t require special equipment, a lot of time, or a specific environment. Just a few moments of focused breathing can bring you back to your body, ground you, and provide clarity in the face of life’s challenges.

As you go about your day, take a moment here and there to connect with your breath. These small pauses can make a big difference in helping you navigate stress and maintain a sense of calm.

Until next time, I invite you to breathe, reset, and find ease in the moment.