Breathe In, Breathe Out: Managing Overwhelm
- Cayley Jorgensen
- Oct 1
- 1 min read
Updated: Oct 14
When everything feels like too much, take a pause. This article offers calming strategies for when your mind is racing and your heart feels heavy.
Ever felt like the world is spinning too fast, your chest is tight, and your brain just won’t stop racing? That’s overwhelm and it’s your nervous system’s way of saying, “I need a break.”
You’re not alone in feeling this way. And the best part? You have tools inside you to calm your system, starting with your breath.
What is overwhelm?
Overwhelm happens when there’s too much happening (emotionally, mentally, or physically) and your brain struggles to process it all. It can lead to irritability, fatigue, decision fatigue, and even physical symptoms like headaches or nausea.
Try this: The 4-4-6 Breathing Method
Inhale through your nose for 4 seconds
Hold for 4 seconds
Exhale through your mouth for 6 seconds
Repeat this cycle 3-5 times
This simple practice tells your body: You are safe. You are in control.
Other grounding techniques:
🤚 The 5-4-3-2-1 Method: Name 5 things you can see, 4 things you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.
💧 Cold water reset: Splash cold water on your face or hold an ice cube to help calm sensory overload.
🏃♂️ Movement: Shake it out, stretch, or go for a short walk. Motion helps release nervous tension.
You don’t have to do everything. Just do one thing to bring yourself back into your body. You’ve got this.
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