When You’re Overwhelmed, Start With a Breath

There’s one thing that’s always made me uneasy about the health and wellness world: the shiny, filtered version of life it often sells.

The “fake it till you make it” mantras.
The “if you don’t have it, you mustn’t want it enough” tone.
The endless insistence that you’re in total control of everything.

If you’re a sensitive soul (like me), that kind of messaging doesn’t empower — it overwhelms. You can’t “positive-think” your way out of exhaustion. And pretending to be okay when you’re not? That usually makes things worse.

So, instead of telling you what you should have done to avoid overwhelm, I want to share something gentle and real — something that works even when you feel foggy, teary, or tapped out.

Ready?

Take a slow, deep breath.
And then another.

That’s it.

I know it sounds too simple, but stay with me — here’s why it works.

1. Breath Brings You Back to Now

In yoga philosophy, conscious breathing is called pranayama (PRAH-nah-yah-mah) — the practice of directing your life force. It’s a mindfulness tool because you can only breathe in the present moment.

Most of our overwhelm lives in the past (what we regret or can’t change) or the future (what we fear or can’t control).
When we breathe with intention, we anchor back into now — the only moment where we have any real power.
The present might not be perfect, but it’s usually calmer than our imagination.

2. Breath Signals Safety to the Body

When we’re overwhelmed, our bodies enter fight-or-flight mode — the ancient survival response that floods us with adrenaline and cortisol. Blood rushes to our arms and legs to prepare us to fight or run, and away from the brain and gut (hello brain fog, hello stomach knots).

Thousands of years ago, that response saved lives. Today, it just leaves us wired and weary because — let’s be honest — we can’t run from inboxes or punch our boss (that’s the fight response, btw 🤣).

Deep breathing sends a message up to the brain: You’re safe now. It’s okay to relax. It tells the body to move out of survival mode and back into rest-and-digest — the state where healing, calm, and clarity return.

A few intentional breaths won’t fix everything, but they’re often the first domino that allows something else to shift.

3. Breath Reminds You That You Matter

Sometimes overwhelm happens because we’ve taken on too much — helping everyone else, saying yes when we meant no, trying to hold everything together.

Pausing to breathe deeply is a quiet act of self-worth. It says, I deserve this moment. It can even help you find the courage to protect your energy next time — to say “no” without guilt or apology.

Remembering to Remember

The hardest part is catching yourself in overwhelm. That’s why I like to make conscious breathing a daily ritual — not just a rescue strategy. A few deep breaths between tasks. Before teaching. Before sleep.

Every inhale is a small invitation back home to yourself.
Every exhale, a soft release of what you’re carrying.

Try This

• Take three slow breaths.

• Feel your shoulders drop as you exhale.

• Whisper to yourself, “This moment is safe.”

Repeat as often as you need. No perfection required.