A Breathing Technique I Use When I Feel Overwhelmed

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 Motherhood is beautiful, but let’s be honest—it can also be overwhelming. There are days when my chest feels tight from the weight of responsibilities, and my mind is racing with thoughts of “What if?” and “Am I doing enough?” In moments like these, I turn to something simple yet powerful: breathing.


This isn’t just any kind of breathing. It’s a mindful, calming technique I learned that helps me slow down, reconnect, and remind myself that I am safe—and that everything will be okay.


My Go-To: Box Breathing

This technique is called Box Breathing (also known as 4-4-4-4 breathing). It’s what I use when I feel stressed, anxious, or even physically uncomfortable—like when I get sudden chest tightness from anxiety or high blood pressure.


Here’s how it works:


  1. Sit or lie down comfortably. Close your eyes. Relax your shoulders.
  2. Breathe in through your nose slowly for 4 seconds.
  3. Hold your breath for 4 seconds.
  4. Exhale gently through your mouth for 4 seconds.
  5. Pause and hold again for 4 seconds.
  6. Repeat 5 to 10 times, or until you feel calm.

While breathing, I silently tell myself:

“I am calm. I am safe. I am strong. I can do this.”


Why I Do It

I do this not only for myself—but also for Amalia. I want her to grow up seeing a mother who knows how to pause, breathe, and choose peace over panic. Someday, when she’s older and faces her own moments of overwhelm, I hope she’ll remember this too: sometimes, the best way to move forward is to simply breathe.

To Fellow Moms Out There

If you’re reading this and you’re carrying so much right now—pause. Try this technique. Even just a few minutes can give you the strength to get through the rest of your day.

You don’t need to have all the answers. You just need to give yourself moments of peace.


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