Breathe in, breathe out

How simple interventions can really impact your mental health

Driving long distances used to give me joy. There was something about the open road, the constant change in scenery, and the game of how fast could you get there safely, that kept me engaged. I’d get lost in my head thinking about experiences or ideas that would make the time just melt away. There was no watching the clock, the GPS, or worrying about traffic, it was just me and the moment.

And music.

I have shared before, music is a major part of my life. Even as I type this I am listening to music (at the time of this sentence if happens to be the 5 album from Sault). I’d put in a CD, listen to it from beginning to end, cranking at those amazing guitar solos or sections where I wanted to belt out the lyrics without hearing how out of tune my own voice was. You’ve been there.

But as I’ve gotten older, spending more time in the car isn’t what it used to be. I get tired, cranky, and find little enjoyment staring at the GPS counting down minute by minute how far I am from being where I need to be. It’s painful.

Recently I had to take a longish road trip. Dreading the drive, I thought of the things I could “do” to engage myself. I decided to immerse myself in new music to find artists my algorithms hadn’t disclosed to me. Knowing I had an event the following week where Rachel Platten was performing, I listened to her latest album, I am Rachel Platten.

I knew of Rachel from her “Fight Song,” which was on rotation with my kids in our house for a good while, but unfortunately I wasn’t as familiar with her other work. Some five hours into my drive, I pushed play on her latest album and was in for a treat. But I’ll let you judge for yourself what you think of the album. I want to focus in on one song that really got me.

“Bad Thoughts” is a beautiful ballad of honesty, pain, and hope. It’s both a musical story and an intervention. Literally, Rachel talks about thoughts, specifically her thoughts and how they have tormented her and what’s she’s done about it. Here’s an excerpt from her chorus:

I'm bigger than the bad thoughts
I'm better than the way they make me feel
I won't let the bad thoughts take the wheel
I'm bigger than the bad thoughts
I'm brighter than the light they're trying to steal
So why do they feel so real?

What struck me most about Rachel’s song wasn’t just its melody or lyrics, which are amazing, but the actionable advice embedded within: breathe. She actually even prompts you in the song to “breathe in, breathe out” almost like a coach giving you those small words of guidance while you are playing a game.

Breathing is something we do automatically, yet when done intentionally, it has the power to ground us, calm our minds, and help us regain control over spiraling thoughts. Rachel is also literally teaching you a different way to approach those negative thoughts (or “stinkin’ thinkin’ as one of my graduate professors always said) in the song, and how to incorporate breath work into your processing of that. How cool, right?

It got me thinking more about simple exercises like this and what we can do that can help us a ton when we’re feeling overwhelmed.

Keep it simple

When stress hits, try this:

• Inhale deeply through your nose for a count of 4.

• Hold the breath for 4 seconds.

• Exhale slowly through your mouth for a count of 8.

• Repeat this cycle 5 times.

This method activates your parasympathetic nervous system (think parachute - slow down), which is responsible for relaxation. It’s a quick and effective way to shift out of fight or flight mode (sympathetic nervous system). In fact, when you listen to the song, Rachel models this for you.

Get in a Routine

Breathing isn’t just for moments of crisis—it should be a part of your daily routine. Consider setting aside some time throughout the day just to practice breathing. Sit somewhere quiet, close your eyes, and focus on the rhythm of your breath. If your mind wanders (it will), gently guide it back.

Pair Breathing with Music

If you are anything like me, you’re already listening to music—why not combine it with intentional breathing? Pick a calming song and breathe in sync with the beat. For example: inhale during the first measure, hold during the second, and exhale during the third and fourth. It’s a way to make this both fun and engaging. Pro tip: this does not always work so well to EDM (over 180 BPM) or rock/metal, but to each his or her own.

Stay Present

On your next long drive—or even during a quick trip to the store—try this trick: Every time you feel your thoughts racing to that thing you are supposed to do, take a deep breath and focus on the sensation of your moment. It could be the steering wheel in your hands or the sound of the tires on the road. These small anchors can pull you out of autopilot and into the present.

Rachel Platten’s "Bad Thoughts" is a reminder that even in our toughest moments, we have tools within reach to help us. It’s also a reminder that not all thoughts are worth paying attention to.

I'm going to be alright.

We’re all going to be alright.

Breathe in.

Breathe out.

You got this.