Take a deep breath and inhale. Notice that when you do, you’re controlling your breathing. Finding a sense of peace through it all by breathing in and out is a strategy to help you relax. Tranquility and breathing correlate as deep, mindful breaths naturally calm the nervous system and soothe the mind.
Sometimes I feel like my whole world is falling apart, and the first thing I normally would think of is going to sleep. Yet, the best thing I learned over time was to take deep breaths and not overwhelm myself. Everyone has their own source of bringing peace, but breathing controls everything, from stress reduction, mindfulness, emotional regulation, and meditation.
Stress Reduction
Stress can come from a variety of different things. The main two are external and internal stress. External stressors refers to pressures from the outside world, such as work demands, financial difficulties, relationship issues, or environmental factors like noise and pollution. These stressors trigger a fight-or-flight response, affecting both the mind and body. Breathing can help with external stress when things feel overwhelming. Taking deep breaths enables you to stay calm and think more clearly, even in stressful situations. This way, you’re able to handle challenges with a cool head instead of reacting out of panic.
Internal stress arises from within, including negative self-talk, unrealistic expectations, perfectionism, or unresolved emotional conflicts. Internal stressors often stem from mental and emotional patterns that intensify feelings of anxiety and overwhelm. Breathing can really help with internal stress by calming your mind and easing anxious thoughts. When you take slow, deep breaths, your body relaxes, which helps reduce feelings of stress and anxiety. This focus on your breath breaks the cycle of overthinking, making it easier to feel more balanced and at peace.
I’m sure we all start getting overwhelmed when we get into situations that are out of our control, but over time I took into consideration for myself that I can’t always stress about things that are out of my control—and sometimes that’s what we as humans do. We worry and stress and it’s a part of being human. Though, in a sense, we have to understand when it's out of our hands to let go. Otherwise, we will put ourselves into situations that are uncomfortable, unnecessary, and much more.
Breathing allows us to lower our stress levels and create inner peace. Only we can determine how we operate, so we should do our best to do what’s right for our bodies.
Mindfulness
Mindfulness promotes tranquility by encouraging a state of awareness that allows individuals to let go of distractions and worries, fostering a sense of inner calm. Focusing on the present moment, mindfulness helps reduce anxiety and creates a peaceful mental space where one can experience stillness and clarity.
Sometimes, I lose sight of things we should be mindful about, but I always end up finding some sort of common ground through it all. There are so many reasons we should all be mindful of ourselves and for others.
Being mindful of ourselves is important because we can acknowledge what our mind and body are used to. When we get into uncomfortable situations and do something we know we wouldn’t normally do, we aren’t being mindful. Knowing what makes us comfortable in those situations is being mindful of ourselves.
When being mindful of others, we should have some consideration and thought. You never know what someone is going through. It's best to always approach and treat someone how you would want to be treated, which comes with being mindful and respectful of others. The way you come off to a person can affect them more than you know.
Approaching others with empathy and patience is essential when practicing mindfulness. Everyone faces their own challenges, and a small gesture of kindness or understanding can make a significant difference in someone’s day. By being considerate and aware of how our words or actions may affect others, we help create an environment of mutual respect and support. Mindfulness means not just thinking about how you feel but also being aware of the feelings and experiences of those around you.
Active listening and being fully present in our interactions are also key aspects of mindfulness. When we give people our full attention and listen without judgment, it shows that we value and respect them.
Emotional Regulation
Our emotions have a significant impact on our breathing. Whether we are angry, scared, or having panic attacks, it’s our emotions making us feel that way.
Breathing helps with these emotions because it creates a peace of mind. That feeling of a panic attack isn’t the best, and I know firsthand. I struggle with anxiety and depression myself. Something my therapist told me to do was breathing exercises to allow me to reset. There can be many things going on in our lives. If we don’t take the proper care of our bodies, we will overwhelm ourselves, which turns into a mental breakdown.
Do you ever notice how sometimes, when we’re crying, we start to breathe harder than normal? We breathe hard while crying because intense emotions like sadness or frustration activate the body’s stress response, causing rapid, shallow breathing. When we cry, our breathing pattern gets disrupted, making us feel like we need more oxygen. This results in deeper and more labored breaths as our body tries to regain balance and calm down.
Humans are naturally filled with a wide range of emotions, from joy to sadness, and these emotions can sometimes feel overwhelming. One of the best ways to navigate through these feelings is to seek a sense of peace within, whether through mindfulness, deep breathing, or self-reflection. By grounding ourselves and acknowledging our emotions, we can create a more balanced state of mind, allowing us to respond to life's challenges with greater clarity and calm.
Meditation
Meditation helps create tranquility by quieting the mind and letting go of stresses or distractions. Through practices like deep breathing and focused attention, meditation allows you to relax and find a sense of calm. As your mind settles, you naturally begin to feel more peaceful and have a clear mind. Over time, meditation not only brings tranquility during the practice, but also helps you stay calm and balanced in everyday situations.
Having a peaceful mind is always good for the soul. Our bodies and minds need that to stay healthy and sustainable. It’s important to understand that meditation isn’t only about completely stopping your thoughts or forcing your mind to be blank, but about observing your thoughts without judgment and finding calm amidst them.
Each section I’ve discussed I’ve done in my life. I wouldn’t encourage you to do something I wouldn't do, or serve you any purpose. I actually find meditation to be very relaxing and peaceful.
When I was in high school, I played varsity basketball at Oakland High. Our coach used to make us do yoga every Wednesday before our actual practices. I never knew what the meaning was for all of it, yet I enjoyed it. It was like a reset because we’d spend all day at school learning and going through the motions of school, then go to yoga and end the day. Ironically, before my coach made us do yoga, I never would’ve done it freely on my own.
After all the yoga stretches, that’s when we meditated. This was the best part because the instructor played this soothing water sound in the background. We closed our eyes and just relaxed. You never know what your mind and body need until you try things out. Overall, the experience is amazing, and I encourage others to meditate and work out, given that it can bring you peace and help you stay healthy.
The End Result
Breathing, peace, and tranquility are deeply interconnected and play a vital role in achieving mental and emotional balance. Each supports the other, creating a cycle that can lead to a calmer and more peaceful state of mind.
As we practice mindful breathing and feeling peaceful, a deeper sense of tranquility unfolds. Tranquility is more than just feeling calm; it’s a state of inner quiet that arises when we’re in sync with our breath and fully present.
This alignment between breath and peace leads to a serene state of mind, where thoughts slow down and we experience a gentle calmness. Over time, the practice of mindful breathing cultivates lasting tranquility that stays with us, even in challenging moments.
About the Author
Te’laira is a senior at the University of Nevada Las Vegas & majors in psychology. She is from Oakland. In her free time she likes to hang out with her friends or watch tv shows. When she’s not doing those things though she’s probably shopping online. Te’laira is a new intern at LYF with the blog and newsletter team, and is enjoying every moment of her new journey.
Comments