Breathwork For Beginners
Think about how busy life gets – it's easy to lose touch with something as basic as our own breath. Usually, it just happens on autopilot, and we might not even notice how it reflects our stress. But what if you could use your breath to feel calmer, more focused, and better equipped to handle whatever the day brings? That's where breathwork for beginners comes in.
Much of the time, when we're worried or overwhelmed, our breathing gets quick and shallow. This puts our bodies into a stressed-out mode, a natural response known as the fight-or-flight response (Jerath et al., 2015). Breathwork teaches us to flip the script. By consciously choosing to breathe in a slower, deeper way, we signal to our minds and bodies that it's safe to relax (Russo et al., 2017). It's a way of reminding ourselves that we have some control over how we feel, even when things get hectic.
Section 1: Why Breathwork Is So Powerful
Physical:
Our bodies have a complex stress response system designed to protect us from danger, but in our modern world, this system can become overactive, leaving us feeling chronically anxious and overwhelmed. Breathwork directly targets this stress response. Slow, intentional breathing signals to the nervous system that we are safe, activating the parasympathetic "rest and digest" mode. This leads to physiological changes like decreased heart rate, lowered blood pressure, and reduced levels of stress hormones like cortisol. Research shows that regular breathwork practice can even improve heart rate variability (HRV), which is a marker of overall resilience and adaptability to life's challenges. In short, breathwork helps us shift our bodies out of a state of constant "fight or flight" and into a more balanced and centered state of being.
Energetic:
Beyond the physical benefits, breathwork can also create shifts on an emotional and energetic level. When we hold onto difficult emotions, they can become lodged in the body as tension or constricted energy flow. Conscious breathing helps us become aware of these stuck places and gently release them. Breathwork techniques can facilitate emotional processing, allowing feelings like sadness, anger, or frustration to move through us rather than remain trapped. Many people also report that breathwork leads to greater feelings of peace, clarity, and connection to a deeper sense of self. While the mechanisms behind these subtle energy benefits are less understood from a purely scientific perspective, the lived experience of those who practice breathwork speaks to its power to transform us on multiple levels.
Section 2: The Amazing Benefits of Breathwork
You might be surprised just how much a simple shift in your breathing can impact your well-being. Here's a glimpse of the benefits you might experience:
Reduced Stress and Anxiety: Life can be overwhelming, leaving us feeling constantly on edge. Breathwork helps activate your body's natural relaxation response, easing that feeling of tension and worry (Zaccaro et al., 2018).
Better Sleep: If you find yourself tossing and turning, deep, rhythmic breathing before bed can prepare your mind and body for a more restful night (Javnbakht et al., 2014).
Improved Focus: When your mind feels scattered, having a breathwork practice acts like an anchor, bringing you back to the present moment and helping you concentrate better (Russo et al., 2017).
Emotional Regulation: Sometimes, big emotions like anger, sadness, or frustration can feel overwhelming. Breathwork offers a tool for processing these feelings in a healthy, mindful way (van den Hout et al., 2011).
Even Deeper Benefits: For some, breathwork opens a doorway to greater self-awareness, a deep sense of peace, or even a spiritual connection. There are no limits to how it might help you.
The best part? There's no single "right" outcome with breathwork. It's a personal journey, and what you experience is uniquely yours to discover.
Section 3: At Home Breathwork Exercises for Beginners
You might be thinking that "breathwork" sounds fancy or complicated, but the truth is, it's incredibly accessible. If you can breathe, you can do breathwork! Let's start with two easy techniques that are perfect for beginners:
Diaphragmatic Breathing (Belly Breathing): This is a foundational breathwork practice.
Find a comfortable place to lie down or sit.
Place one hand on your belly and the other on your chest.
As you inhale, focus on letting your belly rise gently while your chest stays relatively still.
Exhale slowly, feeling your belly soften.
Continue for 5-10 minutes to start, gradually increasing the time as you feel comfortable.
Box Breathing: This technique is great for finding a sense of rhythm and balance.
Sit comfortably with a straight back.
Inhale slowly to a count of four.
Hold your breath for a count of four.
Exhale slowly to a count of four.
Hold your breath again for a count of four.
Repeat this cycle for several minutes.
Remember: Don't worry about doing everything perfectly. Focus on what feels right in your body. If you want to explore further, there are many free guided breathwork videos and tutorials online. Just search "beginner breathwork" on platforms like YouTube. You can also check out our FREE Breathwork Starter Kit which is loaded with guided breathwork videos to get you started.
Section 4: Making Breathwork a Daily Ritual
One of the best ways to experience the benefits of breathwork is to make it a regular part of your day. A great place to start is with a short evening practice, creating a little wind-down ritual before bed. Here's a sample routine you can adapt as you like:
Week-Long Evening Practice
Days 1 & 2: Begin with 5 minutes of Diaphragmatic Breathing. Focus on sensing your breath and how it feels in your body.
Days 3 & 4: Try Box Breathing for 5 minutes. Notice how the equal counts bring a sense of balance.
Day 5: Choose either Diaphragmatic or Box Breathing – whichever feels best for you. You can try adding a simple visualization: Imagine a calming light filling your body with each breath.
Day 6: Find a guided breathwork meditation (5-10 minutes) on YouTube or a meditation app. Allow yourself to be guided by the instructions.
Day 7: Practice a mindful body scan. Lie down and slowly bring your attention to each part of your body, noticing any sensations, and releasing tension with your breath.
Tips:
Choose a Quiet Time: Find a few minutes when you're unlikely to be interrupted.
Set a gentle timer: This helps you relax into the practice without clock-watching.
Be Kind to Yourself: Some days will feel easier than others. Honor how you feel and try not to judge yourself.
Remember: Consistency is more important than the length of your session. Even a few minutes of mindful breathing can make a difference!
Want to dive deeper?
We have an incredible breathwork library full of video guided techniques, guided meditations and conscious connected breathwork sessions. This fantastic resource includes a series of video tutorials led by Breathing Space founder Benedict Beaumont, walking you through a variety of powerful breathwork techniques. You'll also get tips for creating your own breathwork routine to support your well-being.
References
Javnbakht, M., Hejazi Kenari, R., & Ghasemi, M. (2014). Effects of yoga on depression and anxiety of women. Complementary therapies in clinical practice, 20(2), 109–114. [invalid URL removed]
Russo, M. A., Santarelli, D. M., & O'Rourke, D. (2017). The physiological effects of slow breathing in the healthy human. Breathe, 13(4), 298–309. https://doi.org/10.1183/20734735.009817
van den Hout, M. A., Engelhard, I. M., Beetsma, D., Slofstra, C., Hornsveld, H., Houtveen, J., & Giltay, E. J. (2011). EMDR and mindfulness. Eye movement desensitization and reprocessing integrated with mindfulness-based interventions. Journal of EMDR Practice and Research, 5(2), 78–86. [invalid URL removed]
Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in human neuroscience, 12, 353. https://doi.org/10.3389/fnhum.2018.00353
