THE NON FLUFF EMOTIONAL STUFF™

Take a Breath- Why Breathing is Your Secret Emotional Reset

We’ve all heard the phrase “just take a deep breath” when we’re upset or stressed. And let’s be honest—sometimes it feels like the least helpful advice in the world. But here’s the thing: there’s real science behind it. Breathing isn’t just something we do to stay alive—it’s one of the most powerful tools we have for managing emotions and resetting our state of mind.

The Science of Breathing and Emotions

When stress hits, our breath changes. It becomes shallow and rapid, depriving our brain of the oxygen it needs to function clearly. The brain, being the clever machine it is, prioritises oxygen for survival functions—like keeping the heart beating and lungs working—leaving less oxygen for the “higher order” parts of the brain that handle focus, calm decision-making, and emotional control.

That’s why when we’re stressed, we may feel foggy, snappy, or overwhelmed. We’re literally not giving our brain the fuel it needs to manage emotions effectively.

Deep, controlled breathing reverses this. It calms the nervous system, slows the heart rate, increases oxygen to the brain, and creates the space for our rational thinking to catch up with our emotional reactions.

Simply put: when we breathe deeply, we give ourselves back the power to respond instead of react.

The 4-4-4 Breathing Technique

One of the simplest (and most effective) techniques for emotional reset is the 4–4–4 Breath. It’s easy, quick, and you can do it anywhere.

Here’s how it works:

Sit comfortably – Relax your shoulders, sit upright, and place your feet flat on the ground.
Inhale deeply through your nose for a count of 4. Feel your belly rise as the air fills your lungs.
Hold your breath for a count of 4.
Exhale slowly through your mouth for a count of 4, releasing tension as the air leaves your body.
Repeat for 3–5 minutes, or as long as you need to feel grounded again.

This simple rhythm helps regulate your nervous system, calm racing thoughts, and bring you back into balance.

Don't Wait Until Stress Hits

The real magic happens when you practice before stress shows up. Think of it like training your brain and body. Just as you wouldn’t wait until a marathon to practice running, don’t wait for a crisis to practice breathing.

Daily breathing exercises strengthen your emotional resilience so that when stress does arrive (because life happens), your body already knows how to reset.

A Breath of Fresh Perspective

Next time you feel frustration, overwhelm, or anxiety bubbling up, try stopping for a moment and practicing the 4–4–4 breath. Notice how even just a few rounds can shift your energy and give you a clearer head.

Remember: your breath is always with you, ready to support you. It’s a free, powerful tool you can use anytime, anywhere, to reset your emotions and reclaim your calm.

✨ At Insite Mind, we believe that these simple, non-fluff practices are what create real emotional strength. So today, pause, inhale deeply, and give yourself the gift of a mindful breath.

UNLOCKING THE POWER OF YOUR BREATH IS JUST ONE CLICK AWAY! SHOP NOW >

Written by Alisa Pettit

It’s never too late for a lane change. Insite Mind is the brainchild of one woman who after a decade spinning in the hamster wheel of the accounting world gave it up to live out her heart work. But it didn’t come without challenge and a little nudge from the universe in the form of a book Dealing with Difficult People. Upon opening it Alisa was surprised to find in black and white text “maybe it’s you”. So after several ego deaths and many personal development books along the way Alisa Pettit found her way to coaching. Now a fully fledged positive mindset coach and personal mastery guru Ali’s work helps people find their way through mindset teachings.

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