I don’t know about you, but there are times when life just feels… a lot. And in those moments, the first thing I forget to do? Breathe. I mean, seriously, I’m over here stressing about a million things, and my body’s just hanging on by a thread, forgetting to do the very thing that can ground me: breathe.

Now, I know we all know how to breathe (thank goodness), but it turns out that there’s a difference between just going through the motions and actually taking a moment to really breathe. Deep breathing, when done right, can do wonders for your body and mind. And I’m not talking about the kind of breathing you do when you’re sprinting up the stairs or holding your breath during a bad movie scene. I mean those slow, calming breaths that can help you reset and find a little peace in the middle of chaos.

You’d think breathing would be easy, right? But when stress hits, we often start shallow breathing—kind of like the breath equivalent of running on empty. This is where deep breathing comes in. It helps activate the parasympathetic nervous system (fancy words for the “rest and digest” system)—basically, it signals your body to relax, lower your heart rate, and calm things down. All that stress and tension starts to melt away when we actually pause and breathe with intention.

There was this one a moment not too long ago when I was juggling a million things at once—housework, errands, trying to stay on top of everything. I could feel the stress building up, and my heart rate was speeding up like I was running a marathon. That’s when I realized I hadn’t taken a good breath all day. I stopped what I was doing and focused on just breathing for a minute, and it was like my whole body gave a sigh of relief. It sounds simple, but it made such a difference. Sometimes, we forget how powerful it is to just breathe.

Okay, I’m not here to make you do anything fancy, but let’s give this a shot. If you’ve ever caught yourself holding your breath when you’re stressed (yep, guilty), these exercises can help bring things back to balance.

One of my go-to’s when things start feeling too much is the 4-7-8 breathing technique. It sounds more complicated than it is, I promise:

• Breathe in through your nose for 4 counts.

• Hold that breath for 7 counts.

• Exhale slowly through your mouth for 8 counts.

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Repeat this a few times and see how you feel. I usually do this when I’m trying to fall asleep, or when I need to chill before a busy day. It works every time.

The first time I tried it, I felt kind of ridiculous counting my breaths. But by the third round, my shoulders had dropped, my mind had slowed down, and I wasn’t nearly as tense. Turns out, I’d been walking around half-breathing all day without realizing it. Who knew oxygen was so important?

If you need something even easier to remember, box breathing is your friend. It’s super structured and great for when you’re feeling anxious or scattered. Here’s how it works:

• Breathe in through your nose for 4 counts.

• Hold your breath for 4 counts.

• Exhale through your mouth for 4 counts.

• Hold your breath again for 4 counts.

Think of it like tracing the sides of a box—each step is the same length. Do this for a few rounds and notice how much calmer you feel.

I like this one because it forces me to slow down and keeps my mind focused. No spiraling thoughts, no racing heart—just a steady rhythm. Plus, if it’s good enough for Navy SEALs, it’s probably good enough for me when I’m having a mini meltdown over a lost set of keys.

Great question! Turns out, deep breathing helps you regulate those stress hormones (you know, the ones that make you feel like you’re in a constant state of “fight or flight”). When we breathe deeply, we’re sending a signal to our brain that it’s okay to slow down, relax, and get out of that fight-or-flight mode. This isn’t just a quick fix—it’s one of those tools that can help you manage stress and anxiety in the long run.

Think about it like this: When we’re stressed, our bodies go into “survival mode.” We breathe faster, our muscles tense up, and we’re constantly on edge. Deep breathing reverses that, helping us return to a more relaxed state. And as someone who’s been through some intense personal moments recently, I can tell you it makes a huge difference. Deep breathing is one of the easiest ways to tell your body, “It’s okay. We’re safe. Let’s calm down.”

Okay, real talk for a second: I’m sure I’m not the only one who’s had a friend or family member say, “Just breathe” when I’m totally losing it over something totally trivial. “Oh, sure, I’ll just breathe, as if that’s gonna fix everything,” I used to think. And then, after a few deep breaths, I’d realize, “Wait… it actually kind of works?” It’s funny how something so simple can make such a difference. So, next time I start losing my mind over something small, I’m going to take that advice. (Yes, I’m talking to myself here.)

And let’s be real—who hasn’t had one of those “I can’t believe I’m stressing over this” moments after taking a few breaths? The other day, I was flipping out over a forgotten appointment, and after a couple of deep breaths, I realized I was overreacting. It was just a scheduling mix-up. Life has a way of putting things into perspective when you just stop and breathe.

Honestly, you can do this anywhere. Stuck in traffic? Breathe. Feel your shoulders creeping up to your ears during a busy workday? Breathe. Standing in a long line at the grocery store? Yep, breathe. Deep breathing doesn’t need to be a time-consuming practice. A couple of minutes here and there can make all the difference.

It doesn’t have to be a “special time” or something you carve out hours for. I’ve found that even during a crazy day, I can fit in a minute of deep breathing. And those tiny moments add up. I like to make it a habit, whether I’m about to start a meeting, before I check in with family, or even just when I’m walking from one errand to the next. It's like little moments of calm throughout the day.

Breathing might not solve everything, but it’s a pretty solid first step when life feels overwhelming. So, why not give one of these a try today? Maybe before bed, during a stressful moment, or even just while you’re waiting for your coffee to brew.

And if you do try it, I’d love to hear—did it help? Did you feel a little less tense? Or did you just get really good at counting to four? Drop a comment or send me a message. Let’s talk about it!