Regain Control: The Power of Breathwork and Mindset
In today’s world, anxiety, stress, and uncertainty have become part of daily life. Some days feel manageable, while others are overwhelmed by a sense of hopelessness. We’re navigating a wide range of stressors—professional, financial, relational, societal, and political—many of which are beyond our control.
When we focus on everything going wrong, we often fall into unhelpful thought patterns, emotional overwhelm, or unhealthy coping behaviors. But even in uncertain times, we can ground ourselves in simple yet powerful tools—one of the most effective being the shift from an external to an internal locus of control.
Locus of Control: What Can You Influence?
A locus of control refers to where we place the responsibility for what happens in our lives.
An internal locus of control means believing your choices, mindset, and actions directly shape your life.
An external locus of control attributes outcomes to forces outside of yourself—luck, other people, or circumstances.
The more we can focus on what is within our control, the more empowered and emotionally resilient we become.
What’s in Your Control:
How you process your emotions
The thoughts you believe (remember: thoughts aren’t facts!)
Your choices, reactions, and mindset
How you speak to and treat yourself and others
The people you surround yourself with
Your boundaries and how you communicate them
What’s Outside Your Control:
The past
The weather, traffic, and economy
Other people’s behaviors, thoughts, and feelings
The media and public opinion
Simply taking a moment to list what you can control can shift your entire perspective—and reduce the intensity of anxiety or panic.
Breathwork: A Tool for Nervous System Regulation
One of the quickest ways to return to your internal power is through your breath. Deep breathing activates the parasympathetic nervous system, which calms the body and mind. Breathwork lowers your heart rate, boosts oxygen to the brain, and helps regulate emotions by signaling to your body that you’re safe.
Over time, breathwork can lead to:
Reduced symptoms of anxiety and depression
Increased clarity and emotional regulation
Improved mood through activation of the vagus nerve, which boosts serotonin and endorphin levels
Try These Simple Techniques:
Diaphragmatic (Belly) Breathing – Inhale deeply into the belly to reduce stress and slow the breath.
Box Breathing (4-4-4-4) – Inhale, hold, exhale, hold—all for four counts. Great for focus and calm.
Alternate Nostril Breathing – Balances both sides of the brain and supports mental clarity.
4-7-8 Breathing – Inhale for 4, hold for 7, exhale for 8. This slows the nervous system and promotes sleep.
Mindfulness Breathing – Gently observe your breath and return to the present moment.
Even 5–10 minutes a day can make a meaningful impact on your physical, emotional, and mental well-being.
Final Thoughts
While we can’t eliminate life’s chaos, we can choose how we meet it. Cultivating an internal locus of control and practicing breathwork gives us back a sense of agency. These practices anchor us in the present, helping us respond to stress rather than react.
Your breath is always with you—free, accessible, and powerful. Use it to ground yourself in what you can control, and let that be enough to begin again.
