Breathe Through It: Coping with Anxiety in a World That Won’t Slow Down

Dreoz Strickland
Jul 25
2 min read

Anxiety doesn’t knock. It kicks in the door. Some days it’s a whisper. Other days it’s a full-body alarm. Racing thoughts. Tight chest. Shaky hands. You try to act normal, but inside—it’s a storm.

We live in a world that glorifies hustle and overstimulation. Constant notifications. Pressure to perform. A thousand voices online, and none of them yours. It’s no wonder so many of us feel like we’re drowning in our own minds.

But here’s something most people overlook: Your breath is your reset button.

The Hidden Power of Breathing

When you’re anxious, your breathing gets shallow. Your body thinks you’re in danger, even if there’s no threat in the room. It triggers your fight or flight response, flooding you with cortisol. But when you breathe deeply—consciously—you flip the switch. You tell your body: “We’re safe now.” You reclaim the moment.

Breath Isn’t Just Air. It’s Information.

Every inhale signals your nervous system. Every exhale is a message.

Fast breathing says panic. Slow, intentional breathing says peace.

Here’s what proper breathing can do for anxiety:

Calms the nervous system
Slows the heart rate
Reduces cortisol (stress hormone)
Increases oxygen to the brain
Improves focus and clarity
Brings you back to the NOW

You don’t need a prescription. You don’t need a guru. You just need a moment… and your lungs.

3 Grounding Breath Techniques for When It Feels Like Too Much

Box Breathing (4-4-4-4)Inhale for 4 seconds. Hold for 4 seconds. Exhale for 4 seconds. Hold for 4 seconds. Repeat 3–4 rounds. This is a Navy SEAL technique that calms your system fast.
The 5-Second Rescue Take a slow, deep breath in through your nose for 5 seconds. Exhale gently through your mouth for 5 seconds. Feel your shoulders drop. Do it again. And again. Until you're back in your body.
Affirmation Breathing Inhale: “I am safe. ”Exhale: “I am here. ”Inhale: “This moment is enough. ”Exhale: “And I am enough. ”Speak life into yourself while you breathe. It rewires your reality.

You Are Not Your Anxiety

Read that again. You are not your anxiety. You’re the observer of it. The witness. The one breathing through it.

It’s okay to feel overwhelmed. It’s okay to pause. It’s okay to not have it all together.

But remember: peace isn’t something you find outside. It’s something you breathe into.

So next time your thoughts try to hijack the moment, place your hand on your heart. Close your eyes. And breathe your way back home.

Reminder: You don’t have to be perfect. You just have to keep coming back to yourself. One breath at a time.