Each year, I make an effort to escape. It’s become a cherished ritual: a week on a secluded Scottish island or a few days added to the end of a business trip in a remote spot with, ideally, a population of one. These annual retreats are my way of hitting reset—a chance to disconnect, recharge, and rediscover some semblance of sanity. But this year, I took it further. It wasn’t just people I needed to avoid—I needed to escape the digital world entirely.
Life online has its charms. Social media, in particular, can be engaging, entertaining, and sometimes even inspiring. But the endless pings, notifications, and scrolling come at a cost. It’s like being trapped at an eternal party: the noise never stops, everyone’s performing, and even the most mundane moments are staged with precision. Slowly but surely, I realised it was eroding my peace of mind. So, for this year’s escape, I made a bold choice. I didn’t just turn away from people—I logged off entirely, shelving my phone and stepping away from the curated chaos of the internet.
Reclaiming the Art of Breathing
As I embraced this rare solitude, I found myself drawn to a fundamental, yet often neglected, practice: breathing. Not the shallow, hurried kind that accompanies multitasking, but deep, intentional breathing that anchors you in the moment. This led me to Michael Townsend Williams’s book, Do/Breathe, a treasure trove of insights on the power of the breath. Williams illuminates how something as simple as breathing can transform our physical health, mental clarity, and emotional resilience.
As Williams explains, breathing is far more than an unconscious act; it’s a profound tool for well-being. He delves into the evolutionary development of our respiratory system, emphasising how humans are uniquely designed for nose breathing. Unlike mouth breathing, which tends to be shallow and inefficient, breathing through the nose filters air, regulates oxygen intake, and engages the diaphragm fully. This simple act can profoundly impact our health, reducing stress, improving focus, and even enhancing physical performance. Yet, with its stressors and distractions, modern life has led many of us to adopt poor breathing habits—shallow, fast, and, often, through the mouth. These habits contribute to a host of issues, from fatigue to heightened anxiety, without us even realising it.
The Downside of Poor Breathing
Poor breathing techniques have consequences that ripple through the body and mind. Shallow breathing limits oxygen intake, impairing cognitive function and leaving us feeling foggy and tired. Chronic mouth breathing, in particular, disrupts the natural balance of oxygen and carbon dioxide, placing unnecessary stress on the cardiovascular system. Over time, this can lead to increased blood pressure, sleep disturbances, and weakened immune response. For me, learning about these impacts was a wake-up call. Breathing isn’t just a background process—it’s foundational to how we function.
Rediscovering Calm Through Breathing Techniques
Determined to change my approach, I turned Williams’s advice into practice. I began incorporating intentional breathing exercises into my days, and the results were transformative. Two techniques I’ve tried have become indispensable: box breathing and 4-7-8 breathing.
Box Breathing Box breathing is a structured and straightforward method that works wonders in calming the mind. It’s particularly useful during moments of stress when everything feels chaotic. Here’s how it works:
- Inhale deeply through your nose for four counts.
- Hold the breath for four counts.
- Exhale slowly through your nose for four counts.
- Hold again for four counts.
The rhythm of this exercise is like drawing a mental square, grounding and steadying you. Navy SEALs use box breathing to maintain focus under pressure, and I’ve found it equally effective for reining in racing thoughts. Box breathing has become my anchor whether on a ferry to a remote island or simply sitting at my desk.
4-7-8 Breathing Another favourite is 4-7-8 breathing, a technique designed to soothe the nervous system and promote relaxation. It’s particularly helpful in the evenings when I’m winding down. The steps are:
- Inhale gently through your nose for four counts.
- Hold the breath for seven counts.
- Exhale slowly through your mouth for eight counts.
This method emphasises a long, controlled exhalation, which signals the body to release tension. Williams describes it as a way to reset the nervous system, and I’ve found it remarkably effective. It’s become a nightly ritual, a small but powerful way to transition from the busyness of the day to a state of rest.
The Liberation of a Digital Detox
The combination of breathing exercises and stepping away from social media has been a revelation. Without the constant influx of updates, I’ve had the mental space to reconnect with myself. Social media, for all its benefits, often fosters a culture of comparison—measuring our lives against the polished highlights of others. Breaking free from that cycle has been liberating. Instead of scrolling, I’ve spent time reading, walking, and simply observing the world around me.
Without the urge to document every moment, I’ve rediscovered the joy of living unfiltered. I’ve savoured meals without photographing them, watched sunsets without interruptions, and allowed my mind to wander freely. It’s been a powerful reminder that life doesn’t need to be narrated; sometimes, it’s enough just to be.
Breathing My Way Forward
As this period of solitude draws to a close, I find myself reassessing what I want from the year ahead. One thing is clear: I’ll be taking the lessons of Do/Breathe with me. Breathing intentionally has become more than a practice; it’s a mindset, a way of staying grounded no matter what life throws my way. Whether it’s box breathing during a hectic day or 4-7-8 breathing to wind down, these simple techniques have become invaluable tools.
Eventually, I’ll return to social media, but with a different perspective. I’m not swearing it off completely, but I’m approaching it with more balance—less comparison, more mindfulness. And if I ever feel the overwhelm creeping back, I know what to do: pause, breathe, and reconnect with the quiet within.
An Invitation to Breathe
If you’re feeling the weight of digital overload or the chaos of everyday life, consider this an invitation. You don’t need a remote island or a drastic detox. Start small. Put down your phone, take a deep breath, and let the world fall away for a moment. Try box breathing or 4-7-8 breathing—techniques that take just minutes but can make all the difference. In the simplicity of the breath, you might find the clarity and calm you’ve been looking for.
