Learning to Breathe
How I Stopped Letting Panic Control My Life
For years, anxiety ruled my life. Every stressful situation felt like a crisis, and I often found myself spiraling into panic when things went wrong. But over the past couple of years, I’ve experienced a shift—a new sense of calm that I never thought was possible for me. Recently, I found myself in a situation that, years ago, would have sent me into a full-blown panic attack. This time, though, I stayed calm, breathed through it, and took it one step at a time.
Today, I want to share my journey of learning how to manage anxiety, breathe through stressful moments, and let go of the need to panic over every situation.
Realizing That Not Everything Needs to Be a Panic
There was a time when even the smallest inconvenience would send my anxiety into overdrive. I felt like I had to react immediately and intensely to every issue, as if panicking was the only way to show I was taking the situation seriously. But over time, I started to realize that not every situation needs to lead to panic. I learned that I could face challenges without making a big deal out of everything.
It didn’t happen overnight, but this shift in perspective has been life-changing. I’ve learned that it’s okay to take a moment, breathe, and assess the situation before reacting. In fact, that moment of pause is often what gives me the clarity to handle things more effectively.
The Power of Breathing Through It
One of the most powerful tools I’ve learned in managing anxiety is the simple act of breathing. It sounds almost too easy, but when my heart starts to race and my mind begins to spiral, focusing on my breath has become my go-to technique. Breathing gives me a moment to center myself, calm my nervous system, and regain control of my thoughts.
Whenever I feel anxiety creeping in, I practice the 4-7-8 breathing technique:
Breathe in quietly through your nose for a count of 4.
Hold your breath for a count of 7.
Exhale completely through your mouth for a count of 8.
Repeating this a few times slows down my heart rate and helps me focus on the present moment, rather than getting caught up in what might go wrong.
Focusing on What I Can Control
Another key part of managing my anxiety has been learning to focus on what I can control. There are so many things in life that we simply can’t change, and I used to feel like I had to fix everything all at once. But now, I ask myself: What can I do right now to positively contribute to the situation?
This small shift in thinking helps me narrow my focus to the things I can actually influence, instead of wasting energy on things that are beyond my control. It’s allowed me to approach stressful situations with more calm and clarity, and less panic.
My Jeep Situation: A Moment of Growth
Recently, I had a moment that reminded me just how far I’ve come. My Jeep overheated, and instead of immediately panicking (which is what I would have done in the past), I stayed calm. While waiting for my friend to help, I used the time to catch up on some reading and brainstorm ideas for my blog.
Looking back, I realized that a few years ago, I would have been completely overwhelmed by anxiety. But this time, I was able to manage the situation calmly, and that felt like such a victory.
The Importance of Giving Yourself Grace
If you’re someone who struggles with anxiety, I want to remind you that it’s okay to breathe through it and take things one step at a time. Not every situation has to feel like a crisis, and you don’t have to react immediately. Giving yourself a moment to pause and assess can make all the difference.
We’re all human, and sometimes anxiety gets the better of us. But learning to breathe, focus on what you can control, and give yourself grace is a powerful way to start managing anxiety and finding peace in the midst of chaos.
If you’ve experienced moments like this, I’d love to hear your stories. Let’s continue to grow together.
Your Challenge
Next time you feel anxiety creeping in, give yourself permission to pause and breathe. Try the 4-7-8 breathing technique, and focus on what you can control in the moment. You might be surprised at how much calmer you feel.
Learning to manage anxiety isn’t about eliminating stress altogether—it’s about learning how to respond in a way that serves you, rather than letting panic take over. I’m proud of the growth I’ve made, and I hope sharing my journey encourages you to take those small steps toward managing your own anxiety.
Love all of this!