Lorena Bernal is a certified life coach, mindfulness expert, and founder of the events and coaching platform Live Love Better. For this guest feature, she explains how breathing consciously, coupled with some straightforward changes in thinking, can help you create a naturally resilient mindset.
The fight-or-flight instinct is a remarkable survival mechanism. When faced with immediate, life-threatening danger—like being followed or attacked—our bodies spring into action, shutting down non-essential functions, redirecting blood flow to our limbs, and readying us for survival.
Digestion stops to conserve energy, blood rushes to the extremities, and our brain’s frontal cortex steps back to prioritise reflexive action over thoughtful decision-making.
This instinct is essential for physical safety, and in genuine danger, it’s exactly what we need.
But the challenge is that our bodies can’t distinguish between real, immediate danger and the ‘dangers’ we imagine or anticipate.
Simply worrying about a potential problem, feeling overwhelmed or experiencing a surge of stress can trigger this intense physical response, even if the actual threat doesn’t exist.
The body responds to perceived threats with the same intensity as it would to real ones.
Everyday Stress and Our Constant State of Readiness
In our fast-paced lives, many of us experience near-constant low-grade stress. Rushing from one task to another, planning, calculating, and worrying—all while our minds race through an endless stream of thoughts— can push our bodies closer to a state of panic without us even realising it.
Living in this mode makes us more susceptible to anxiety attacks, where the fight-or-flight response takes over in an extreme way: heart racing, sweating, the world feeling unreal, and the sense of being trapped in a highly uncomfortable state.
If you’ve ever experienced a full panic attack, you know how overwhelming it can feel. And while breathing exercises are valuable tools, it’s important to recognise that they won’t immediately bring you back to perfect balance.
Panic is often a signal that your body is already off balance and operating in a heightened state of stress. Breathing and grounding techniques can help reduce the intensity of panic, returning you to a baseline from which you can work toward true balance over time.
Take a Step Back and Breathe
First, remind yourself that what you’re experiencing is a natural response of your body and mind. Your body is trying to keep you safe. When panic hits, it’s essential to surrender to the sensations rather than resist them. Fighting against the feeling often amplifies it. Instead, acknowledge it with compassion: “I am safe, and this will pass. My body is responding, but I am okay.”
Once you’ve grounded yourself with this reassurance, start focusing on your breath. A simple yet powerful technique is to inhale deeply through the nose, filling your lungs, and then exhale forcefully through the mouth.
Breathing in this deliberate way floods your body with oxygen, which helps to trigger a calm response. The focused breathing can also redirect your mind away from the fear, helping you regain a sense of control.
Redirect Your Mind’s Attention
When the mind is overwhelmed with fearful thoughts, engaging it with a new task can be surprisingly effective. Grab a pen and paper and start drawing, sketching, or even listing items in great detail. Alternatively, do a quick puzzle or any activity that demands focused attention.
This mindful distraction forces the brain to switch gears, reducing the grip of anxious thoughts and grounding you back in the present moment. By engaging your mind in a neutral, calming activity, you also signal to your body that there’s no immediate threat.
Recognise the Bigger Picture
Beyond techniques, remember that life doesn’t have to be a constant race toward goals or productivity. Our bodies and minds need moments of peace, not only for physical health but also for a deeper sense of fulfilment. Panic often arises when we place immense pressure on ourselves to meet expectations, stay “on track,” or prove our worth through endless activity.
Try to view life with a wider lens—one that focuses on connections, joy, and the things that genuinely matter.
In moments of calm, practice gratitude and self-compassion. Acknowledge the things that are going well, no matter how small, and remind yourself that perfection is neither necessary nor attainable. In this way, you cultivate a mindset that is naturally resilient to stress, not because you are always calm but because you accept life as it is and recognise your strength within it.
Breathe consciously whenever you can, and with each breath, connect to your balance and the peaceful state within you. The longer you can be connected to your inner calm, the further you will be from panicking due to unreal dangers.
The above feature was written by Lorena Bernal. You can learn more about Lorena on her website https://www.livelovebetter.co.uk/.
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