Who's Leading Your Workday—Mind Fish or Breath Fish?

Recently, I spoke at a Hospitality Sales and Marketing Association International (HSMAI) event on Wellness in the Workplace and the session sparked a lot of reflection. I introduced two characters—Mind Fish and Breath Fish—that live inside all of us. Once people heard the metaphor, it landed. Because once you notice these two “fish,” you can start to feel who’s leading your decisions, your pace, your tone. And when Breath Fish gets to lead—even for just a few minutes—your whole system can shift.

Mind Fish (Our Inner Overthinker)

Mind Fish is quick, clever, and easily activated.
You might know the feeling:

• Spinning through your inbox

• Bouncing between conversations and ideas

• Over-preparing, second-guessing, or pushing yourself to stay ahead

It’s a state that can get things done—but if it’s always running the show, it’s draining. And it pulls you away from the calm, present version of yourself that actually does your best work.

Breath Fish (The Steady One)
Breath Fish is slower. More intentional. It pauses before reacting. It helps you sense what you actually need, not just what feels urgent.

When Breath Fish leads, you can feel your body come online again. You’re still productive—but it’s rooted, not rushed.

You Have Both. One Is Always Leading.
Here’s the thing: we all have both fish. That’s not the issue.
The key is noticing which one is in charge—and knowing you can shift who’s leading.

Two Breathing Tools That Help You Shift
I guide folks through two simple breath techniques. They’re quiet acts. No one around you would even know you’re doing them. But they’re incredibly effective at bringing you back to a grounded, present state.

Calming Breath
Inhale for a count of 4.
Exhale for a count of 8.
A longer exhale tells your nervous system: “It’s okay to relax.” It helps your body shift out of stress mode—even if your schedule is full.

Box Breathing
Inhale for 4
, Hold for 4
, Exhale for 4
, Hold empty for 4
. Repeat three times
The counting gives your mind something to do while your breath guides your body into stillness. It’s especially helpful when anxiety or overwhelm is creeping in.

A Moment That Stuck With Me
After the presentation, someone came up to me and said:
“I’ve been going through a lot with physical recovery lately. When we did the box breathing, I felt unexpectedly calm. Even the trembling in my hands stopped, just for a moment. It really surprised me.”

That’s why this matters.
Your breath is a powerful wellness tool.
Not flashy. Not loud. But real—and always with you.


One Last Thought
Whether you’re leading a team, managing a production, or fielding emails before your second coffee, pause for a moment today.

Who’s leading right now—Mind Fish, or Breath Fish?

Choose who you’d like in front.

Then invite one or two deep breaths before diving back in.