When everything stops

Each of us has experienced moments when the world seems to come to a halt. Disturbing news, explosions, the loss of loved ones, or a serious diagnosis – all of these can trigger a state where the body and mind simply stop functioning. We freeze, sometimes even stop breathing, and simple everyday actions suddenly feel impossible. In those moments, it may seem like we feel nothing at all. But behind that “nothing” lies pain, fear, and despair so overwhelming that they fill all space and erase our sense of self.

And yet, life goes on. In critical circumstances, we must find a way to help ourselves take at least the first step.

Why breathing works

In situations like these, therapists often say just one word: “Breathe!”. It may sound too simple. After all, we breathe all the time. How could a conscious inhale and exhale possibly help? Yet breathing becomes the bridge that brings us back from the space of trauma into the here and now.

During moments of acute stress, our breathing becomes shallow, and our attention locks entirely onto the source of the threat – the explosion, the diagnosis, the loss. We stop noticing signals around us: failing to see a red light or respond to a simple question. In other words, we stop being present.

Breathing, however, is always with us. It happens automatically, but we also have the ability to control it. When we consciously guide our breath, we regain control not only over our body, but also over our attention and emotions.

Breathing practices for stressful moments

1. Box breathing (4–4–4–4)

This technique helps reduce anxiety and focus the mind.

• Inhale for 4 counts.
• Hold for 4.
• Exhale for 4.
• Pause for 4.

Repeat 3-4 cycles, imagining you are drawing a square: inhale – up, hold – across, exhale – down, pause – across. The visualization helps deepen focus and restore control.

2. Double exhale

In stressful situations, we often hold our breath, which only intensifies tension. This exercise reminds the body: exhaling is just as important.

• Inhale calmly through the nose, for 3–5 counts.
• Exhale slowly, for twice as long as the inhale.

After a few repetitions, the heart rate steadies, and the body begins to relax.

3. Anchor breathing

This technique is especially helpful during panic or feelings of helplessness.

• Place one hand on your chest and the other on your abdomen.
• Focus on “belly breathing,” so that the lower hand rises as you inhale.

This activates the lower part of the lungs, calms the nervous system, and brings a sense of grounding.

Practice anywhere, anytime

The most important part: these exercises can be done discreetly – on public transport, at work, or even standing in line at a store. They take only a few minutes but offer the most valuable thing: a space where we can choose our response. Instead of freezing in shock or erupting emotionally, we gain the chance to stay present and act.

Breathing is the simplest yet most powerful self-help tool in moments of shock or anxiety. By consciously inhaling and exhaling, we reclaim control and remind ourselves: I am here. I am alive. I can influence what happens next.

From this point of “here and now,” the path to solutions and recovery begins.

This project is implemented by Mission Kharkiv as a part of the Capable and Resistant Program implemented by East Europe Foundation with the support of Switzerland.

The views expressed in this article do not necessarily reflect the position of the East Europe Foundation and the Swiss Agency for Development and Cooperation.

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