Feeling Overwhelmed? Try This 3-Minute Breathing Reset

Written By Jana Belter

A simple technique to calm your nervous system, clear your mind, and create space to breathe again

Let’s be honest: sometimes life feels like too much.
Too many demands.
Too many decisions.
Too many tabs open—on your screen and in your mind.

If you’ve ever felt overwhelmed, anxious, or like your brain just won’t turn off—you’re not alone. And more importantly, you’re not broken.

In those moments, your body is sounding the alarm: it’s trying to protect you, even when there’s no real danger in sight. What it often needs is not more pushing—but a gentle signal that it’s safe to slow down.

🌬️ Enter: The 3-Minute Breathing Reset

One of the quickest and most powerful ways to calm your body and mind is through intentional breathing. And no—it doesn’t require a yoga mat, candles, or total silence.

Today, I want to teach you two simple breathing techniques that you can do anywhere—even in your car, at your desk, or while hiding in the bathroom (no judgment).

✨ Option 1: Box Breathing (aka “Square Breathing”)

This technique is used by everyone from therapists to Navy SEALs. It’s simple and grounding.

Here’s how to do it:

  1. Breathe in through your nose for 4 seconds

  2. Hold your breath for 4 seconds

  3. Exhale slowly through your mouth for 4 seconds

  4. Hold again for 4 seconds

    Repeat for 3-4 rounds. That’s it!

Why it works: It regulates your nervous system and brings your body out of “fight-or-flight” mode. It’s like pressing a reset button for your stress response.

🌙 Option 2: 4-7-8 Breathing (Great for Sleep + Anxiety)

This one is especially helpful when your mind is racing or you feel emotionally overwhelmed.

How it works:

  1. Inhale quietly through your nose for 4 seconds

  2. Hold your breath for 7 seconds

  3. Exhale slowly and completely through your mouth for 8 seconds

Start with 3 rounds and build up to 5 over time.

Why it works: This technique slows your heart rate, calms your body, and brings more oxygen to your brain—great for anxiety or winding down before bed.

💡 A Note from Me

You don’t need a perfect morning routine or an hour of meditation to start feeling better. You just need 3 minutes—and your breath.

This tiny shift, repeated regularly, can retrain your nervous system to feel safe again. It’s not magic—but it’s powerful.

You’re allowed to pause.
You’re allowed to breathe.
You’re allowed to feel peace—even in the middle of the mess.

🦋 Want more tools like this?

Stay tuned for more posts with calming strategies, journaling prompts, and healing practices—designed to support your journey back to yourself.

Or if you’re feeling overwhelmed more often than not, counseling may be the next right step.
👉 Click here to schedule a free consultation. You don’t have to figure it all out alone.


Jana Belter