Just Breathe.
You’ve probably heard it before — “Just breathe.” It’s what people say when you're feeling anxious, upset, or overwhelmed. But while the advice might sound simple, it's also grounded in something powerful: the science of calming your body through your breath.
Why Breathing Matters
When we’re stressed, our body goes into “fight, flight or freeze” mode. Our heart races, our muscles tense, and our breathing becomes shallow. Over time, this stress response can leave us feeling exhausted, on edge, or emotionally drained.
The good news? Your breath is a built-in tool for calming your nervous system. Slowing your breathing helps your brain register safety — shifting you into a more grounded, regulated state (Fincham, Strauss, Montero-Marin et al., 2023).1
A Simple Breathing Practice
You don’t need to meditate for hours or sit in silence to feel the benefits of breathwork. Just a few minutes can make a difference.
Try this:
The 4–5–6 Breath
Inhale gently through your nose for 4 seconds
Hold that breath for 5 seconds
Exhale slowly through your mouth for 6 seconds
Repeat 3 to 4 times, or until you feel a shift
This type of slow-paced breathing can reduce anxiety, lower blood pressure, and help your body return to a state of rest (Sevoz-Couche & Laborde, 2022).2
From Surviving to Grounding
In therapy, we often come back to the breath. Whether we’re working through trauma, learning to manage anxiety, or trying to regulate emotions — the breath becomes a steady anchor. It helps us stay connected to the body, present in the moment, and gentle with ourselves.
It won’t fix everything. But it’s a place to start.
A Gentle Reminder
If you’re feeling overwhelmed right now, please remember you don’t need to do everything.
Just take one moment. One breath. One small step.
And if you’re ready to explore deeper support for your mental health, I’m here to help — with compassion, curiosity, and care.
👉 Learn more about therapy
👉 Contact me to book an appointment
Citations:
1. Fincham, G.W., Strauss, C., Montero-Marin, J. et al. Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Sci Rep 13, 432 (2023). https://doi.org/10.1038/s41598-022-27247-y
2. Sevoz-Couche, C., & Laborde, S. (2022). Heart rate variability and slow-paced breathing: when coherence meets resonance. Neuroscience & Biobehavioral Reviews, 135, 104576.
