Breathwork
Breathwork refers to intentional breathing practices designed to influence your physical, mental, and emotional state. Drawing from traditions like pranayama, meditation, and somatic healing, breathwork can calm the nervous system, reduce stress, enhance focus, and even unlock emotional release. It engages the vagus nerve to shift your brain from analytical (gamma) waves toward a calmer, more creative state (alpha waves).
Benefits at a Glance
Regular breathwork practice may:
Reduce stress, anxiety, and cortisol levels
Improve sleep quality and help with insomnia
Boost immunity and support lung function
Enhance mindfulness, focus, and creativity
Aid pain and emotional management by promoting relaxation
Popular Breathwork Techniques
1. Diaphragmatic (Belly) Breathing
Inhale through your nose, allowing your belly (not chest) to rise.
Exhale slowly.
Use this simple method to calm your nervous system and deepen relaxation PositivePsychology.comTikkun Healing Centervitalbreathcoach.com.
2. 4‑7‑8 Breathing
Inhale for 4 seconds, hold for 7, exhale for 8 (through your nose or mouth).
Repeat for 4–8 cycles or until calm
Great for winding down before bed or managing anxiety.
3. Box (Square) Breathing
Inhale–hold–exhale–hold: each for equal counts (often 4 seconds).
Repeat several rounds to stabilize your mind and reduce anxiety
4. Alternate Nostril (Nadi Shodhana)
Close one nostril to inhale, switch and exhale. Alternate sides.
Brings mental balance, grounding, and clarity Vogue.
5. Bhramari (“Bee Breath”)
Inhale deeply; exhale while humming like a bee, covering ears gently.
Calms the mind and reduces tension
6. Coherent (Resonant) Breathing
Breathe slowly at around 5–6 breaths per minute with equal inhale/exhale.
Enhances heart rate variability (HRV) and improves stress resilience
7. Conscious Connected / Circular Breathing
Continuous rhythmic inhalation and exhalation, no pause.
Used in Holotropic or Rebirthing breathwork for emotional release—but should be done under guidance
8. Straw / Pursed-Lip Breathing
Inhale through nose; exhale slowly through pursed lips like using a straw.
Supports digestion and respiratory health, and activates rest‑and‑digest mode
When to Use Which Technique
Situation Recommended Technique
Feeling anxious or overwhelmed 4‑7‑8, Box Breathing
Needing focus or clarity Alternate Nostril, Coherent
Winding down for sleep 4‑7‑8, Belly Breathing
Digestive or post‑meal support Straw Breathing
Releasing buried emotion Circular/Connected Breathing (guided)
Safety & Precautions
Breathwork is generally safe, but caution is needed if you have:
Cardiovascular issues (high blood pressure, heart disease), epilepsy, severe asthma, glaucoma, or mental health conditions
Risk of hyperventilation from intense techniques—stop if you feel dizzy, tingling, or faint.
Psychological distress during deep or circular breathwork sessions—ensure a safe, supportive environment or practitioner presence
How to Start & Stick With Breathwork
Begin with short daily sessions (5–20 minutes). Guided practice helps build consistency
Try different techniques to see what resonates.
Set a routine—same time or same spot each day.
Be gentle: if discomfort arises, pause and rest.
Gradually increase as your comfort and awareness grow.
🎥 Recommended YouTube Video
Here’s a gentle, guided breathwork session by Frances Bentley—ideal for beginners and moments of emotional strain:
Transform Your Energy with Breathwork – Guided Session by Frances Bentley
Frances Bentley | Transform Your Energy with Breathwork – Guided Session by Frances Bentley
It guides you through simple breath awareness and nervous system-cooling techniques in just a few minutes.
❤️ Final Thoughts
Breathwork offers a versatile toolkit to help you:
Manage stress and anxiety
Improve sleep and focus
Reconnect with emotional balance
Tap into inner peace and vitality
Start slowly. Listen to your body. Explore with curiosity and consistency—and let the breath become a companion in your daily life.
