Breathwork
“The wisest one-word sentence? Breathe”.
-Terri Guillemets
What is Breathwork?
When was the last time you truly noticed your breath?
Pause for a moment.
Take a deep breath in through your nose, hold it briefly, and now let it out slowly.
Congratulations—you’ve just practiced a simple form of conscious breathwork.
In today’s fast-paced world, our breath often operates on autopilot, unnoticed and undervalued. Breathwork invites you to reconnect with your breath, transforming it into a powerful tool for well-being. This practice is accessible to everyone and offers practical benefits like reducing stress, sharpening focus, and finding peace amidst the busyness of life.
At its essence, breathwork is the intentional practice of controlling your breath to influence your physical, mental, and emotional states. By consciously changing how we breathe, we can positively impact our body and mind.
Breathwork bridges ancient wisdom and modern science, offering a simple yet profound way to improve overall health. Whether you’re looking to calm your mind, energize your body, or explore deeper emotional healing, your breath is always available to guide you.
Key Features of Breathwork:
Simple and Accessible: Anyone can practice breathwork, regardless of age or experience.
Practical Benefits: From reducing stress to enhancing focus, breathwork supports everyday well-being.
Deeply Transformative: Explore emotional release, resilience, and self-discovery through your breath.
New to Breathwork?
Breathwork Exercises to Try!
Breathwork comes in many forms, ranging from simple exercises you can do in a few minutes to deeper practices designed for emotional release and transformation. The foundation of all breathwork techniques is Breath Awareness. From there, you can explore more techniques that are easy to learn and profoundly effective.
Here are three beginner-friendly techniques to help you get started:
Breath Awareness
The foundation for all breathwork practices.
Breath awareness involves observing your natural breathing pattern without trying to change it. By focusing on your breath, you bring your attention to the present moment, fostering a sense of calm and clarity. The more you practice, the more powerful it becomes.
How to practice:
Sit or lie down in a comfortable position.
Close your eyes and take a moment to notice your natural breath.
Pay attention to the sensation of air entering and leaving your nose, the rise and fall of your chest, or the rhythm of your breath.
If your mind wanders, gently bring your focus back to your breath.
Continue for 3–5 minutes or longer.
When to use it: Breath awareness is perfect for grounding yourself during stressful moments or as a starting point for any breathwork practice.
Also known as square breathing, this is a simple, calming technique that promotes relaxation and focus.
How to practice:
Inhale through your nose for 4 seconds.
Hold your breath for 4 seconds.
Exhale slowly through your mouth for 4 seconds.
Hold your breath again for 4 seconds.
Repeat the cycle for 1–5 minutes.
When to use it: Box breathing is perfect during moments of stress or before an important event, like a meeting or presentation.
A balancing practice designed to synchronise your breathing with your heart rate, promoting relaxation and clarity. Incredibly simple and incredibly profound.
How to practice:
Inhale gently through your nose for 5 seconds.
Exhale gently through your nose for 5 seconds.
Maintain this smooth rhythm for 5–10 minutes.
When to use it: Coherent breathing is great for daily relaxation, improving focus, and enhancing resilience to stress.
Did you Enjoy These Breathing Exercises?
These techniques provide a solid foundation for starting your exploration of breathwork. As you grow more familiar with your breath, you can try more advanced practices tailored to your needs.
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Benefits of Breathwork
Breathwork is more than just a tool for relaxation—it has profound effects on the body, mind, and emotions. Whether you’re looking to reduce stress, improve focus, or explore emotional healing, the benefits of breathwork are backed by both personal experience and scientific research.
1. Reduces Stress and Anxiety
Intentional breathing activates the parasympathetic nervous system, often called the “rest and digest” system. This helps lower levels of cortisol, the body’s primary stress hormone.
Studies show that slow, deep breathing can significantly reduce feelings of anxiety and promote relaxation.¹
2. Enhances Emotional Resilience
Breathwork can help you process and release suppressed emotions in a safe and gentle way. Over time, this builds emotional resilience, allowing you to navigate challenges with greater ease.
Research has linked controlled breathing to improved heart rate variability, a marker of emotional health and adaptability.²
3. Improves Focus and Mental Clarity
Deep, rhythmic breathing increases oxygen flow to the brain, which can sharpen your focus and improve cognitive performance.
Coherent breathing, in particular, has been shown to support mental clarity by balancing the autonomic nervous system.³
4. Supports Physical Health
Practices like coherent breathing can improve cardiovascular health, boost immune function, and reduce inflammation. Regular breathwork can also support better sleep by calming the nervous system before bedtime.
5. Deepens Self-Awareness and Connection
Breathwork is often described as a gateway to self-discovery. By tuning into your breath, you become more aware of your thoughts, emotions, and physical sensations, fostering a deeper connection to yourself and the world around you.
Russo, M. A., Santarelli, D. M., & O'Rourke, D. (2017). The physiological effects of slow breathing in the healthy human. BMC Complementary Medicine and Therapies, 17(1), 331. https://doi.org/10.1186/s12906-017-1763-6
Thayer, J. F., Åhs, F., Fredrikson, M., Sollers, J. J., & Wager, T. D. (2012). A meta-analysis of heart rate variability and neuroimaging studies: Implications for heart rate variability as a marker of stress and health. Neuroscience & Biobehavioral Reviews, 36(2), 747–756. https://doi.org/10.1016/j.neubiorev.2011.11.009
Brown, R. P., & Gerbarg, P. L. (2009). Yoga breathing, meditation, and longevity. Annals of the New York Academy of Sciences, 1172(1), 54–62. https://doi.org/10.1111/j.1749-6632.2009.04394.x
What Could Breathwork Do for You?
Everyone experiences the benefits of breathwork differently. Whether you’re seeking physical relief, emotional balance, or a greater sense of calm, there’s a breathwork practice that can help.
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The Science Behind Breathwork
Breathwork is not just an ancient practice—it’s a scientifically validated method for improving health and well-being. By consciously changing your breathing patterns, you can directly influence your body’s systems, including the nervous system, brain function, and emotional regulation.
How Breathwork Affects the Body
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Controlled breathing techniques, such as slow or rhythmic breathing, engage the parasympathetic nervous system (your “rest and digest” mode). This reduces stress hormones like cortisol, lowers heart rate, and promotes relaxation.
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HRV measures the variation in time between heartbeats and is a key marker of resilience and emotional well-being. Regular breathwork can enhance HRV, improving your ability to adapt to stress.
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Practices like coherent breathing improve oxygen delivery to tissues and the brain. This can enhance focus, reduce fatigue, and improve cognitive function.
How Breathwork Affects the Mind
Key Takeaway
Science confirms what ancient traditions have known for centuries: how you breathe matters. By consciously engaging with your breath, you can unlock benefits that extend beyond relaxation, improving both your physical health and emotional well-being.
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Deep, intentional breathing activates areas of the brain associated with emotional control, such as the prefrontal cortex. This helps process emotions and reduce impulsive reactions.
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Research suggests that breath-focused practices can significantly reduce symptoms of anxiety and depression by calming the nervous system and reducing physiological arousal.
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Breathwork promotes a state of mindfulness by bringing attention to the present moment. Over time, this practice can enhance overall emotional and mental clarity.
Who Is Breathwork For?
Breathwork is for everyone.
Regardless of your age, background, or experience, breathwork offers something unique to support your well-being. It’s a highly adaptable practice that can meet you wherever you are, whether you’re seeking calm, clarity, or transformation.
Breathwork Can Benefit:
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If you feel overwhelmed by life’s demands, breathwork provides a simple and effective way to calm your mind and body.
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Breath-focused practices can help regulate the nervous system, fostering emotional balance and reducing feelings of overwhelm.
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Whether you’re an artist, entrepreneur, or athlete, breathwork can boost focus, enhance creativity, and help you access flow states.
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Breathwork can facilitate emotional release and self-discovery, making it a valuable tool for those exploring personal growth or working through trauma.
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From better sleep to improved cardiovascular function, breathwork is a natural way to support your physical health.
Is Breathwork Right
For You?
Breathwork is versatile and inclusive, but like any practice, it’s important to listen to your body and approach it at your own pace.
If you have specific medical or mental health concerns, working with a trained facilitator can help you safely explore breathwork’s benefits.
Ready to Get Started?
Breathwork is a simple, powerful practice that can transform your well-being—starting with just one conscious breath. Whether you’re looking to reduce stress, deepen your self-awareness, or explore emotional healing, your breath is a tool you can rely on.
How to Begin Your Breathwork Journey
Try It Yourself:
Start small with a few minutes of breath awareness or a guided practice like box breathing.Join a Free Session:
Experience breathwork in a supportive environment with our free online sessions.Explore Our Online Breathwork Courses:
Whether you’re a beginner or looking to expand your skills, our online courses provide expert guidance on breathwork techniques, science, and practical applications—all at your own pace.Train as a Facilitator:
Take your passion for breathwork further with our inclusive and trauma-informed facilitator training.
Simple Ways to Practice Breathwork Daily
Morning Ritual
Begin your day with intention. Set aside 5-10 minutes each morning for a simple breathwork practice. It could be a few rounds of box breathing or a guided meditation focused on the breath. This will help you center yourself, reduce stress, and set a positive tone for the day ahead.
Stressful Commute
Transform your commute into a mindful experience. Instead of getting caught up in traffic or distractions, practice breath awareness. Observe the natural flow of your breath as you inhale and exhale. This can help you arrive at your destination feeling calm and focused, rather than frazzled.
Midday Reset
Take a "breathing break" during your lunch break or whenever you feel overwhelmed or fatigued. Find a quiet spot, close your eyes, and practice a few minutes of deep belly breathing. This will help you recharge, improve focus, and tackle the rest of your day with renewed energy.
Bedtime Ritual
Wind down before bed with a calming breathwork practice. Try alternate nostril breathing or a guided relaxation exercise to quiet your mind and prepare your body for restful sleep.
On-the-Go Breathwork
Keep a few simple breathwork techniques in your back pocket for stressful situations. Whether you're stuck in a long queue or feeling anxious before a presentation, take a few deep breaths to center yourself and regain composure.
During Your Activities
Breathwork doesn't have to be a separate activity. You can incorporate it into your existing routines, such as yoga, exercise, or even walking. Simply focus on your breath as you move, deepening your inhales and exhales, and noticing the sensations in your body.
Remember, consistency is key when it comes to experiencing the benefits of breathwork. Start with small, manageable practices and gradually increase the duration as you feel comfortable. The more you integrate breathwork into your daily life, the more you'll experience its transformative power.
Ways to Experience Breathwork
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Free Weekly Breathwork Sessions
Experience the power of breathwork in a warm, supportive community. We offer 5 online sessions a week.
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Breathwork Starter Kit
Our free starter kit to help you learn various techniques and discover how breathwork can address your unique needs.
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Breathing Space Public Library
A treasure trove of guided practices, videos, guided meditations, and resources to support your journey.
Breathwork FAQs
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Absolutely, anyone can try breathwork! It’s a versatile and accessible tool that welcomes people at all levels of experience, whether you’re new to mindfulness practices like meditation and yoga, or you’re looking to deepen your existing practice. Breathwork is for everyone interested in exploring the benefits of focused breathing.
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Some people may experience temporary side effects like tingling, lightheadedness, or emotional release during or after breathwork sessions. These are usually harmless and subside on their own. If you feel uncomfortable, stop the practice and rest. You are in control of your own practice.
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You can practice breathwork as often as you like. Even a few minutes of conscious breathing each day can make a difference. Consistency is key to experiencing the full benefits.
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Yes, we recommend starting with diaphragmatic breathing, alternate nostril breathing, and box breathing, as these techniques are gentle and easy to learn. You can also try our free online sessions or beginner-friendly courses for guided practices and further exploration.
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Absolutely! Techniques like 4-7-8 breathing, alternate nostril breathing, and body scan meditations that incorporate breath awareness can help calm the mind and prepare your body for restful sleep.
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Yes, certain breathwork techniques, like Conscious Connected Breathing and Holotropic Breathwork, can be helpful in processing and releasing stored emotions and trauma, leading to emotional healing and greater self-awareness.
Ways to Experience Breathwork with Breathing Space
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Become a certified Breathwork facilitator from the comfort of your own home. Our comprehensive online training program combines in-depth learning with the power of community, guiding you towards mastery of this transformative healing modality.
Perfect for: Aspiring facilitators worldwide who seek a flexible, accessible, and supportive learning environment.
Benefits: In-depth study of Breathwork theory and techniques, trauma informed, inclusive, live interactive sessions with experienced facilitators, personalized feedback and mentorship, a thriving online community, and the tools to build a successful Breathwork practice.
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Embark on a transformative journey to become a certified Breathwork facilitator. Our comprehensive apprenticeship program will equip you with the knowledge, skills, and confidence to guide others on their healing journeys.
Perfect for: Individuals passionate about personal growth, healing, and empowering others through Breathwork.
Benefits: In-depth training in Breathwork theory and practice, mentorship from experienced facilitators, a supportive community of fellow apprentices, and the opportunity to launch a fulfilling career.
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Deepen your understanding and practice of Breathwork at your own pace with our comprehensive online courses. Designed for beginners and experienced practitioners alike, our courses offer a transformative journey into the power of breath.
Explore the Foundations: Discover the science and history of Breathwork, learn essential techniques, and experience the profound benefits of this powerful modality.
Specialized Courses: Practice Breathwork for specific areas of interest, such as Breathwork for stress relief, breathwork for anxiety, emotional regulation, or spiritual awakening.
Self-Paced Learning: Learn at your own rhythm, with access to video lessons, guided practices, and downloadable resources.
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Public Library: Your Breathwork Sanctuary
Unlock a treasure trove of Breathwork practices designed to support your well-being and personal growth.
Unlimited Guided Sessions: Explore diverse breathwork sessions tailored to your unique needs and goals.
Meditations for Every Mood: Find peace and balance with guided meditations for relaxation, focus, and emotional well-being.
Conscious Connected Breathwork: Deepen your practice with extended sessions that promote profound healing and transformation.
Convenience & Accessibility: Practice anytime, anywhere, at your own pace.
Regular Updates: Discover new practices and expand your Breathwork journey.
Click here to learn more about the Breathing Space Public Library
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Join our global community for transformative Breathwork events, both online and in-person. Experience the power of breathwork in a supportive space, connect with like-minded individuals, and deepen your practice.
Our events include:
Online Breathwork Circles: Participate in live, guided Breathwork sessions from the comfort of your own home, connecting with a virtual community from around the world.
In-Person Gatherings: Experience the collective energy of Breathwork in person at events hosted in various locations worldwide.
Workshops & Seminars: Deepen your understanding of specific Breathwork techniques or themes through specialized workshops and seminars.
Special Events: Immerse yourself in unique Breathwork experiences, such as sound baths, movement workshops, and retreats.
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Escape the ordinary and embark on a transformative journey within at our curated Breathwork retreats. Held in serene locations around the world, our retreats offer a sanctuary for deep healing, personal growth, and connection with like-minded souls.
Our retreats feature:
Immersive Breathwork Practices: Dive deep into various Breathwork techniques, guided by experienced facilitators, to release emotional blockages, awaken your potential, and cultivate inner peace.
Mindfulness & Movement: Complement your Breathwork practice with yoga, meditation, nature walks, or other mindful movement practices that nourish body and soul.
Community Connection: Forge meaningful bonds with fellow retreat participants, creating a supportive and uplifting space for shared experiences and growth.
Nourishing Cuisine: Enjoy delicious, healthy meals prepared with locally sourced, seasonal ingredients to support your well-being.
Rest & Relaxation: Unwind in tranquil surroundings, allowing your body and mind to fully integrate the transformative effects of Breathwork.
Learn more about our upcoming breathwork retreats!