My Brazilian neighbor lady recently shared her mom’s secret for calming nerves. First you pretend you are smelling a flower and inhale. Then you pretend you are blowing out a candle and exhale. Repeat several times. This Brazilian mom’s traditional folk remedy is actually a universal breathing exercise.

We are living through very stressful times. And when that knot hits the stomach, it’s easy to start panic breathing. Stressed, our heartbeat tends to increase. As the heart rate and breathing rate are entangled, the easiest way to reset the beat is by breathing. Deep breaths can slow the heart rate and stabilize blood pressure.

Now, to keep from going into loop, anytime I feel even the slightest of stress, I immediately follow the Brazilian mom’s advice. And it definitely helps.

YouTube has several breathing demo videos that are useful:

1. 4-7-8 Calm Breathing Exercise…this video demonstrates the 4-7-8 technique generally used to help you fall asleep.
2. Guided Alternate Nostril Breathing Meditation …alternate nostril breathing helps integrate the right and left sides of the brain
3. Box Breathing Relaxation Exercise +… also known as Square Breathing, this technique aims to reset the mind after dealing with excessive stress.

Breathing absorbs oxygen and expels carbon dioxide. In and out, in and out, in and out. We are constantly interrelating with our environment and our bodies when we breathe.

(from “Red Dress with Flowers” © 2025)

They’re coming to get us.

Related: Relationship Between Heart Rate And Breathing Rate + why is oxygen important for cells +