The other day, something really stressful happened.
In that moment, I forgot every grounding exercise I knew.
And I personally write each grounding exercise blog, so I know a lot of them.
All I could do was take slow breaths:
Inhale for four seconds
Exhale for four seconds
Repeat
And honestly? That was enough.
Sometimes, when you’re overwhelmed, your mind can go blank and you forget all of the tools for anxiety that you’ve learned.
But that doesn’t mean you’ve failed, it just means your body needs something simple and easy to remember.
Why simple breathing helps with anxiety
When you take slow, deep breaths, you’re sending a signal to your nervous system: it’s safe to calm down.
Here’s what happens in your body when you do breathing exercises:
- Your heart rate slows down: which helps your body relax
- Your muscles loosen: releasing that tight feeling in your chest or shoulders
- Your brain clears: giving you a break from racing thoughts and overthinking
This is why breathing is one of the most effective calming tools for anxiety.
You can do it anywhere, at school, work, or in the middle of a stressful situation.
Tips for making breathing even more grounding
- Count out loud or in your head. Saying “1, 2, 3, 4” gives your brain something simple to focus on
- Place your hand on your stomach. Feel your breath moving in and out to stay present
- Pair it with a grounding tool. This could be squeezing something in your hand, touching a textured surface, or spinning your fidget ring
One of the reasons I love fidget rings is that they’re a physical reminder to slow down and ground yourself.
When I spin my fidget ring while taking deep breaths, it helps me stay focused and calm instead of spiraling into overthinking.
Next time you feel stressed, just breathe.
I also designed a new ring as a gentle reminder during these moments.