“Learning to Breathe Again”

Sometimes life hits so hard that you forget how to breathe — not literally, but emotionally.

You go through the motions, hold yourself together for everyone else, and somewhere along the way, you realize you’ve been living in survival mode far too long.

Anxiety, grief, stress, and even constant change can make you feel like your chest is tight and your mind won’t quiet down. You keep saying, “I’m fine,” but inside, it feels like you’re holding your breath.

The truth is — learning to breathe again isn’t just about slowing down. It’s about remembering that you deserve to exhale. You deserve peace. You deserve stillness.

In therapy, we often talk about grounding — bringing yourself back to the present moment when your thoughts start to race. Spiritually, God calls us to that same grounding:

“Be still, and know that I am God.” – Psalm 46:10

It’s a gentle reminder that even in chaos, we can pause, unclench our fists, and inhale His peace. Healing takes time, and some days will be harder than others. But every deep breath, every small act of calm, is a step back toward yourself.

So today — just breathe. Not to fix everything. Not to pretend it’s all okay. But simply because you’re still here, still standing, and still becoming.

🕊️Journal Reflection:

What areas of your life make you feel like you’ve been “holding your breath”?

What helps you remember to slow down and breathe again?

CBT Note:

When anxiety rises, try the 4-7-8 breathing technique:

• Inhale for 4 seconds

• Hold for 7 seconds

• Exhale for 8 seconds

  Repeat 3–4 times. Notice how your body feels after releasing each breath.

  
  

Prayer:

Lord, when my mind races and my chest tighten, remind me that You are my peace. Help me breathe deeply again — to release what I can’t control and inhale Your presence. Amen.