The Power of ONE Simple Breath: Breaking Free from Stress and Negative Thinking
In my experience as a coach, stress and negative thinking often dominate the conversations with clients. One topic I frequently emphasize is the importance of focusing on something as simple as breathing. While many people understand that stress affects their thoughts and body, most don't realize how pivotal taking a single breath can be in making any shift toward a better state of mind.
When I was quietly listening to someone sharing their thoughts and stress, I could physically see the tension building up as they held their breath. In those moments, I had to consciously remind myself to breathe, noticing how easily I could mirror their stress. Ironically, as I took a breath, the client would often unconsciously do the same. It was incredible to witness the visible shift in their body as that simple breath seemed to relieve some of the tension.
When I was quietly listening to someone sharing their thoughts and stress, I could physically see the tension building up as they held their breath. In those moments, I had to consciously remind myself to breathe, noticing how easily I could mirror their stress. Ironically, as I took a breath, the client would often unconsciously do the same. It was incredible to witness the visible shift in their body as that simple breath seemed to relieve some of the tension.
Often, stress is like a tornado—whirling thoughts, mounting worries, and a growing sense of being overwhelmed.
In the midst of this, it's easy to lose sight of the most basic human function: breathing.
We tend to hold our breath without realizing it when stress consumes us. That pause in breath, even if subtle, cuts off oxygen not just to the mind but to every part of the body, to cells and organs that rely on it for survival. It's as if the body and mind are thrown into survival mode, conserving energy and resources, making it even harder to escape the downward spiral.
To illustrate this, imagine what happens inside your body when you’re stuck in the middle of stress. The lack of oxygen sends signals to your brain and organs, triggering a state of panic. Without enough oxygen, your body’s natural processes begin to slow down. The mind races, but the body conserves energy—an attempt to maintain balance in a stressful environment. Over time, this becomes a cycle that perpetuates itself: unproductive thoughts fuel the stress, the body tightens up, and breathing becomes even more restricted.
This is why focusing on your breath—even just taking one deep, intentional inhale—can begin to shift things in a better direction. When you consciously breathe, your brain receives a message that it’s safe to relax. The cells and organs, which have been deprived of adequate oxygen, experience relief. The physical and mental tension starts to loosen, creating space for more productive and calm thoughts to emerge.
The goal isn't to breathe a certain way but simply to breathe—to notice that the breath has been held and to intentionally take that first inhale and exhale. In that one moment, the body starts to return to equilibrium. The heart rate slows, muscles relax, and the mind can begin to let go of the negative loop it's caught in. Over time, developing this awareness can become a powerful tool for breaking free from stress and regaining a sense of control.
Next time you feel yourself spiraling into stress or negativity, pause and ask yourself: Am I holding my breath? A single breath can be the first step to restoring balance and clarity. Three deep breaths is even better! Just saying.
Thank you for reading
Warmly,
Jo
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