Just Breathe: The Power of Deep Breathing in Everyday Life
Close your eyes and take a deep breath in through your nose. Then, let it out slowly.
Seriously, try it!
Now, do it once more.
Notice how you feel. Did anything change?
I use this simple exercise a lot with my clients. When they show up to our sessions, I often feel the weight of their day pressing down on them. I see their mind reeling from whatever just happened—shifting abruptly from work, to-do lists, endless distraction, and making sure everyone else is taken care of—to suddenly being expected to talk about themselves, prioritize themselves, just do something for themselves. It can be uncomfortable.
So, we take a deep breath and reset. Together. Because I'm not immune to the pressures, anxieties, and swift transitions in life either.
Do you know who else isn't immune? Kids.
When I substitute, kids come in the classroom after recess with sweat dripping from their faces, noses running, shirts smeared with dirt, and new Band-Aids on freshly scraped knees.
They're still wound up from whatever drama ensued on the playground. No joke, 6-year-olds are highly dramatic. It's like they lived an entire lifetime out there on the blacktop. And then, they're expected to sit down and do math? Good luck with that.
So, I tell them to take a big, deep breath. And usually five more, because it's the quietest they are all day. Then we read a book. And for those 10 minutes, all is right in the world.
Deep breathing is powerful—it lets us hit pause on the madness swirling around us and return to the present. It helps soften the tension in our bodies, loosens our grip on the need to control, and interrupts the false stories we tell ourselves (like "I have to be perfect" or "everything is falling apart").
What if, in those deep breaths, we allowed ourselves to believe that everything is okay? That, even for just a moment, everything is exactly as it should be.
We don't have to be the superhero mom crafting Pinterest-perfect lunches or the fittest, healthiest version of ourselves. We don't have to be the perfect partner, the most efficient employee, or the friend who always knows the right thing to say.
Maybe, even for a moment, we don't let our circumstances, stresses, or roles define us. Maybe we surrender control to something bigger than ourselves.
Maybe in those breaths, we can allow ourselves to just be.
The Science Behind Deep Breathing
The benefits of deep breathing go beyond just "feeling good"—they're rooted in science:
Boosts Oxygen Flow: Deep breaths send more oxygen to your brain and body, sharpening your mental clarity and focus.
Reduces Stress Hormones: Breathing deeply helps lower cortisol levels (your body's main stress hormone), giving you a sense of calm.
Soothes the Heart and Mind: Taking a moment to breathe slows your heart rate and lowers your blood pressure, easing both physical and mental tension.
Activates Rest Mode: Deep breaths stimulate your parasympathetic nervous system (the "rest and digest" mode) allowing your body to relax and reset.
Just Breathe—Because It's Enough
Breathing deeply won't magically heal all suffering, grief, sadness, or loneliness. It won't reach deep down and soothe the aches and sorrows of our hearts. But it can provide a sparkle of hope and a sense of peace that we can carry throughout our day.
Whenever you feel life weighing you down—from your job, family obligations, or the endless pressures to have it all together—just take a deep breath. It's a simple reminder that you're enough, just as you are.
