I know what it’s like to feel like your mind is running faster than you can keep up. Stress can sneak in so easily, and before you know it, everything just feels heavy.
I used to think that fixing my stress meant doing something huge. Maybe moving somewhere peaceful. Maybe resetting my life completely. But what I found was way simpler — and honestly, way more effective.
The Trick: Focus on Your Breathing
Seriously, it’s that simple. Slowing down and paying attention to your breath can change the way your mind and body react to stress.
I didn’t believe it either at first. I used to be the guy who'd dive headfirst into gaming marathons when life felt overwhelming. Hours and hours in front of a screen trying to forget my problems, only to feel worse later. Stress would eat me alive because I had no real outlet for it.
It wasn’t until I started looking for ways to get healthy that I stumbled across the power of breathing. I was losing weight, building a better routine, and trying to replace my unhealthy habits. Someone suggested I try taking three deep breaths before reacting to anything stressful.
Three breaths? It sounded so ridiculous at the time. Could that really help?
Spoiler alert: it did.
Why Breathing Works
Here’s the thing. When you get stressed, your body goes into "fight-or-flight" mode. Your heart races. Your muscles tighten up. Your brain starts throwing out worst-case scenarios like candy at a parade.
Taking slow, deep breaths tells your body, "Hey, we’re okay. Calm down." It works like flipping a switch. Your heart rate slows. Your muscles relax. Your mind gets a little clearer.
And the best part? You can do it anytime. Anywhere. No fancy setup needed. No apps. No classes. Just you and your breath.
How to Use Breathing to Lower Stress
Here’s the super simple way I started, and still use today:
- Notice when you're starting to feel tension build.
- Pause whatever you’re doing.
- Breathe in slowly through your nose for a count of four.
- Hold the breath for a count of four.
- Breathe out slowly through your mouth for a count of four.
- Repeat three times.
That’s it. It takes about one minute, but it can completely reset how you’re feeling.
You can also tweak it a little depending on your situation:
- Feeling overwhelmed at work? Step away for a minute. Breathe before sending that stressed-out email.
- Arguing with your spouse or a friend? Pause, breathe, respond calmly instead of reacting emotionally.
- Stuck in traffic, ready to scream? Roll down the window a little, breathe, turn on some music.
My Real-Life Wins (and Struggles)
Even after I lost over 110 pounds and built a healthier life, stress didn’t magically disappear. I still have days where everything feels like too much. Running GoodExistence.com, sticking to good habits, staying strong in my faith — it all takes energy. Some mornings, my to-do list feels like it’s mocking me.
But that’s when I come back to the basics. Breath. Prayer. Gratitude.
When you build a habit of calming your body through your breath, it makes it easier to handle everything else. You start building trust with yourself that you'll respond instead of react. Over time, your world feels less chaotic. More manageable.
Sometimes it’s the small things that give you your strength back.
Other Ideas to Tie In With Breathwork
Once you start using your breath to manage stress, you can build other small habits around it too:
- Add a quick prayer or affirmation after your breaths ("God is with me" is one I use).
- Keep a gratitude journal and write down three things you’re thankful for right after breathing exercises.
- Pair it with a short walk to move the stress out of your body completely.
These tiny resets add up fast. They create a calmer, more grounded version of you — one that doesn't need to turn to unhealthy habits to cope anymore.
The Real Magic Is in Showing Up
You don’t need to master anything overnight. You don’t have to be perfect. You just need to show up for yourself in small ways, every day.
One minute of deep breathing won't fix everything. But it can give you just enough clarity to make the next good choice. Then another. And another.
It's about creating space for better decisions, better reactions, and a better life.
If you’re feeling overwhelmed today, I encourage you to just stop for a minute. Feel your feet on the floor. Take three deep breaths. See what happens.
What’s one small way you can slow down and give yourself some peace today?
