When You Forget Who You Are, The Breath Reminds You
There have been moments in my life where I felt so scattered, so anxious, so deep in my own spirals that I couldn’t even find words. I couldn’t think my way out. I couldn’t journal my way through.
But when I paused—just for a moment—and focused on my breath…
Something shifted.
It didn’t fix everything.
But it gave me space.
And in that space, I remembered that I wasn’t the chaos. I wasn’t the fear. I wasn’t the overthinking.
I was the one witnessing it.
I was the one breathing through it.
And that reminder? It changed everything.
But when I paused—just for a moment—and focused on my breath…
Something shifted.
It didn’t fix everything.
But it gave me space.
And in that space, I remembered that I wasn’t the chaos. I wasn’t the fear. I wasn’t the overthinking.
I was the one witnessing it.
I was the one breathing through it.
And that reminder? It changed everything.
The Breath as Bridge: Science & Soul
Your breath is the only system in your body that is both automatic and intentional.
You breathe without thinking—but you can also choose to breathe.
That’s not a coincidence.
It’s a gift.
Biologically, your breath is a direct portal into your nervous system.
When you’re stressed, anxious, or afraid, your body enters fight or flight. Your breath becomes shallow, your heart races, your muscles tense.
But when you slow and deepen your breath—even for 60 seconds—you activate your parasympathetic nervous system: the “rest and digest” response.
This sends a powerful message to your brain:
We are safe.
We can come out of survival mode.
It’s not a metaphor—it’s your vagus nerve doing its job.
And you’re in control of it.
You breathe without thinking—but you can also choose to breathe.
That’s not a coincidence.
It’s a gift.
Biologically, your breath is a direct portal into your nervous system.
When you’re stressed, anxious, or afraid, your body enters fight or flight. Your breath becomes shallow, your heart races, your muscles tense.
But when you slow and deepen your breath—even for 60 seconds—you activate your parasympathetic nervous system: the “rest and digest” response.
This sends a powerful message to your brain:
We are safe.
We can come out of survival mode.
It’s not a metaphor—it’s your vagus nerve doing its job.
And you’re in control of it.
The Breath Doesn’t Lie
The mind is loud. It spirals. It catastrophizes. It clings.
But the body? The body is honest.
And the breath is how it speaks.
When I’m disconnected, my breath is the first thing to go.
When I’m present, it’s the first thing I return to.
I’ve learned to notice:
That awareness alone is a practice.
Because every time I return to my breath, I’m returning to truth.
But the body? The body is honest.
And the breath is how it speaks.
When I’m disconnected, my breath is the first thing to go.
When I’m present, it’s the first thing I return to.
I’ve learned to notice:
- A tight, shallow breath = I’m rushing, anxious, avoiding something.
- A deep, anchored breath = I’m safe, steady, and here.
That awareness alone is a practice.
Because every time I return to my breath, I’m returning to truth.
You Don’t Need to “Do” the Breathwork Perfectly
Let’s clear something up: breathwork doesn’t have to be a 30-minute session on a yoga mat with candles and background music. That’s beautiful, yes. But it’s not the only way.
Breathwork can be:
These micro-moments are powerful.
They don’t require a reset. They are the reset.
And they count.
Breathwork can be:
- One deep inhale while you’re stuck in traffic
- A 3-breath pause before replying to a message
- A sigh in the shower
- A silent “thank you” on the exhale before bed
These micro-moments are powerful.
They don’t require a reset. They are the reset.
And they count.
The Breath and Gratitude
There’s something sacred about pairing the breath with gratitude.
Every time I inhale deeply, I remember: I’m alive.
Every time I exhale slowly, I remember: I can let go.
Even now, when I’m overwhelmed or struggling, my go-to isn’t always a full practice. Sometimes it’s just:
Breathe in: “Thank you.”
Breathe out: “I’m here.”
That’s it.
Gratitude grounds the breath.
And the breath deepens the gratitude.
This pairing has rewired my nervous system more than anything else I’ve ever practiced.
Every time I inhale deeply, I remember: I’m alive.
Every time I exhale slowly, I remember: I can let go.
Even now, when I’m overwhelmed or struggling, my go-to isn’t always a full practice. Sometimes it’s just:
Breathe in: “Thank you.”
Breathe out: “I’m here.”
That’s it.
Gratitude grounds the breath.
And the breath deepens the gratitude.
This pairing has rewired my nervous system more than anything else I’ve ever practiced.
Try This: A Pocket of Presence Through the Breath
Wherever you are, pause.
Repeat 2 more times if you can.
No pressure. Just notice what shifts.
You don’t have to feel a certain way. You don’t have to “do it right.”
You just have to be here.
Let the breath meet you exactly as you are.
- Feel your feet on the ground.
- Let your shoulders soften.
- Take one slow inhale through your nose for a count of 4…Hold for 2…And exhale through your mouth for 6.
Repeat 2 more times if you can.
No pressure. Just notice what shifts.
You don’t have to feel a certain way. You don’t have to “do it right.”
You just have to be here.
Let the breath meet you exactly as you are.
Why We Resist the Breath (And Why It’s Worth It Anyway)
Final Thoughts: The Breath Is Always Waiting
Sara Mitich
Actor | Transformational Life Coach | Founder of Gratitude & Growth
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