breathwork exercises & techniques 

“IN A WORLD FULL OF DOING, DOING, DOING, IT‘S IMPORTANT TO TAKE A MOMENT TO JUST BREATHE, TO JUST BE”

how does breathwork work?

For many people, shallow breathing often becomes an unconscious habit, triggering the autonomic nervous system and perpetuating a constant state of stress or fight-or-flight response.

Practicing breathwork involves deep, diaphragmatic breathing that elevates oxygen levels in the body. This action activates the parasympathetic nervous system, signaling safety, leading to a sense of calm and relaxation. Consequently, the body's systems return to their natural balance and function harmoniously.

 benefits of breathwork.

Breathwork is often sought for stress reduction and improved breathing patterns, yet its benefits extend far beyond these goals.

For optimal benefits, practicing breathwork regularly, ideally everyday or a few times a week for around 5-20 minutes per session, can help in reaping its full advantages.

Here are some remarkable advantages of incorporating breathwork into your routine:

 

▸ Eases stress and anxiety
▸ Enhances energy levels
▸ Strengthens immune function
▸ Reduces blood pressure
▸ Helps digestive system
▸ Assists in pain management
▸ Increases focus and concentration
▸ Elevates mood and emotions
▸ Boosts confidence and self-esteem
▸ Enhances sleep quality
▸ Assists in managing symptoms of depression
▸ Aids in healing from trauma
▸ Strengthens lungs and enhances breathings

are you a beginner?

The breath is always with us, it is the most effective calming tool, and it’s free! 

If you're new to breathwork and seeking guidance on where to begin, you might find yourself unsure of how to dive in.

Here are some recommended starting points for beginners looking to explore breathwork practices:

  • Breathwork workshops can allow you to explore, connect with newcomers, and find what suits you best under the guidance of a trained professional

  • The great thing about breathwork is that you can do it anywhere at anytime. Online classes provides guided experiences with greater flexibility, accessibility, and a wider variety of class options

  • A personalised breathwork session provides tailored guidance and concentrated attention, enhancing the effectiveness of the practice to suit your individual requirements and objectives. This therapeutic support effectively complements mental health therapy

  • There are a huge variety of breathwork apps on the market. Head to the “Community” section at the bottom of this page for a list of the most popular breathwork apps and youtube channels.

    I consistently update the self-help library with new guided breathwork practices, so be sure to stay tuned for the latest additions!

  • Retreats offer a wonderful opportunity to prioritise self-care and maintain a consistent practice. Immerse yourself in breathwork while connecting with new individuals and exploring diverse locations worldwide

ready to integrate breathwork into your life, but unsure where to start?

Are you eager to include breathwork as a regular practice in your life, yet uncertain about how to begin?

Take a step towards integrating breathwork exercises into your daily routine with these simple tips

 

  • Dedicate specific times of day for your breathing exercises, ensuring a consistent commitment to your practice

  • Begin with recommended time lengths and gradually extend as you progress. If the suggested duration feels too lengthy, begin at your comfort level and gradually increase

  • Use calendar alerts or visual cues to prompt and remind you of your breathing sessions, ensuring you don't miss a practice

  • If you encounter difficulty during an exercise, take a breather. Return to normal breathing or pause for a few minutes, resuming the session when ready

  • Explore a variety of breathing exercises to maintain engagement and variety in your routine, especially as you cultivate a daily habit

  • If you miss a scheduled session, take moments throughout the day for a few deep breaths to stay connected to your practice. Every breath counts!

 

 

breathwork techniques & practices 

 

Explore the power of breath with these transformative exercises and techniques that synchronise breath and mindfulness to alleviate stress, enhance focus, and promote relaxation

 

diaphragmatic breathing also known as belly breathing, engages the diaphragm and stimulates the vagus nerve, a vital component of the parasympathetic nervous system. This practice encourages deep, rhythmic breaths, promoting relaxation and reducing stress by activating the body's natural relaxation response

benefits.

▹ strengthens lungs
▹ relieves anxiety
▹ slows your breathing rate
▹ lowers blood pressure

how to do it.

▸ find a comfortable spot to either lie down or sit up straight

▸ place one hand on your belly and the other on your upper chest

▸ inhale slowly, allowing the breath to expand your belly, feeling it rise against your hand

▸ exhale slowly, allowing your stomach to fall as you release the air. Keep your chest still throughout the process

▸ repeat these steps for as long as desired. A recommended session is between 5 to 10 minutes, at least once a day

box breathing also termed 4-4-4-4 or square breathing, involves equal duration inhales, exhales, and pauses. This technique is widely endorsed for its effectiveness in addressing various concerns, supported by scientific evidence, and remains an accessible exercise for daily practice.

benefits.

▹ cope with stress and anxiety
▹ improves sleep
▹ helps control hyperventilation
▹ improves focus & concentration

how to do it.

▸ find a comfortable position either sitting, standing, or lying down

▸ release the breathe by exhaling

▸ now, breathe in to the count of 4

▸ hold the breathe for another count of 4

▸ slowly breathe out for a count of 4

▸ hold for another count of 4

▸ continue for as long as desired. A recommended session is between 5 to 15 minutes, at least once a day

4-7-8 breathing technique involves specific breath durations, highly recommended for enhancing sleep quality and overall health. Rooted in rhythmic breathing, this practice is renowned for inducing profound relaxation, reducing stress, and boosting overall well-being

benefits.

▹ decreases fatigue
▹ relieves anxiety
▹ reduces hypertension
▹ helps manage migraine symptoms
▹ reduces asthma symptoms

how to do it.

▸ find yourself a omfortable sitting position

▸ prepare by exhaling all the air out of your lungs

▸ inhale, preferably through the nose, for the count of 4

▸ hold your breath for the count of 7

▸ slowly breath out through the mouth making a “whoosh” sound, for the count of 8

▸ repeat these steps as long for 4 rounds a few times a day

pursed lips breathing is a technique that involves inhaling through the nose and exhaling slowly through pursed lips. This method helps control breathing patterns, particularly beneficial for people with respiratory issues like COPD or asthma. Practice this technique regularly to improve lung function and enhance relaxation

benefits.

▹ slows breathing rate
▹ improves ventilation
▹ removes trapped air
▹ relieves shortness of breath

how to do it.

▸ you can do this sitting, standing or lying down

▸ take a few deeper breaths to relax you neck and shoulders

▸ keeping you mouth closed, inhale through your nose for a count of 2

▸ on the exhale, purse your lips as if blowing out a candle, and slowly breathe out for a count of 4

▸ repeat these steps for as long as desired. To be practiced multiple times during the day when you feel necessary

resonant breathwork focuses on equalising the inhalation and exhalation rhythms. This technique aims to harmonise the breath, reducing stress and anxiety by promoting relaxation and emotional balance. By breathing at a consistent pace, typically around five breaths per minute, individuals can stimulate the vagus nerve, enhancing feelings of calmness and fostering overall well-being

benefits.

▹ lowers blood pressure
▹ slows heart rate
▹ improves mood
▹ reduces stress and anxiety

how to do it.

▸ this technique can be practiced sitting up or lying down

▸ start by inhaling through your nose for 5 seconds

▸ then exhale through your nose for 5 seconds

▸ repeat for 6 rounds

▸ for a longer more effective session, practice for 5 to 15 minutes, once a day

the breath focus technique harnesses the power of imagery and verbal cues to enhance the breathing experience. Employing specific words or mental images, this method aims to stimulate and guide the breath, fostering a more profound and mindful connection to the inhalation and exhalation process. By integrating visualisation and verbal prompts, individuals can deepen their breath awareness, promoting relaxation, reducing stress, and enhancing overall well-being

benefits.

▹ promotes relaxation
▹ reduces stress and anxiety
▹ improves mood
▹ increases happiness
▹ improves lung function

how to do it.

▸ this can be done either sitting up or lying down

▸ start to observe your breath without altering its natural rhythm or pattern

▸ alternate between your regular breathing and deep breathing several times, noticing the contrast between the two

▸ practice deep breathing for a few minutes while placing one hand on your belly. As you exhale, audibly sigh and observe how your stomach moves up and down as you breathe in and out

▸ maintain the deep breathing exercise while concentrating on your chosen image, focal word, or phrase

▸ Imagine inhaling calming waves as you breathe in and mentally affirm peace. With each exhale, envision releasing tension and anxiety, affirming their departure

▸ continue for as long as you desire

humming bee breathwork known as Bhramari Pranayama, is a breathing exercise that involves producing a soft humming sound during exhalation. This technique creates a vibration that helps to calm the mind and soothe the nerves by stimulating the vagus nerve, promoting relaxation, and reducing stress and anxiety

benefits.

▹ reduces stress and anxiety
▹ improves sleep
▹ lowers blood pressure
▹ relieves anger and overwhelming emotions

how to do it.

▸ this practice is done by sitting up straight either on a chair or the floor. Or if more comfortable you may prefer to lay down

▸ close your eyes and keep you lips and teeth slightly apart

▸ block your ears with thumbs or index fingers - optional

▸ when ready, breathe in deeply through the nose and on the exhale release a humming sound. You can choose to continuously press down on your ears and press on and off

▸ repeat the steps for as long as desirable. A recommended practice is from 5 to 10 minutes

nadi shodhana often referred to as alternate nostril breathing, is a pranayama technique that involves breathing through alternate nostrils. This practice aims to balance the flow of energy in the body, calm the mind, and reduce stress. It is believed to cleanse the energy channels and enhance overall well-being by promoting a sense of balance and tranquility

benefits.

▹ promotes calm and relaxation
▹ improves oxygen flow
▹ lowers blood pressure
▹ relieves stress and anxiety

how to do it.

▸ sit comfortably either on the floor with crossed legs or in a chair with your feet flat on the ground

▸ use your right thumb to close the right nostril and inhale deeply through the left nostril

▸ after inhaling completely, use your right ring finger to close the left nostril, simultaneously releasing the right nostril. Exhale slowly and completely through the right nostril

▸ inhale deeply through the right nostril

▸ close the right nostril again using your right thumb, then release the left nostril, and exhale slowly through the left nostril

▸ this completes one cycle. repeat for several rounds or as long as desired

the equal breathing technique entails inhaling and exhaling for the same count,  typically for a count of four. This technique is a simple yet effective method that can be practiced anywhere and at any time. It is regarded as a simpler alternative to box breathing, remains highly effective in soothing the autonomic nervous system and alleviating stress


benefits.

▹ improves sleep
▹ promotes calm and relaxation
▹ improves focus and concentration
▹ relaxes thoughts
▹ improves breathing capacity

how to do it.

▸ find a comfortable position either lying down or sitting up straight

▸ allow yourself to relax, let the shoulders drop away from the ears

▸ for a few minutes just focus on your natural breathing rhythm

▸ when ready, breathe in through your nose for a count of 4

▸ and then breathe out for a count of 4

▸ continue to breathe in and out in this pattern for 5 to 10 minutes, or for as long as desired

▸ you can increase the count from 4 to 5, or between 6 and 8 if comfortable. Avoid forcing or struggling with the inhale or exhale

2 - 1 breathing technique involves exhaling for twice the duration of the inhale. For instance, inhaling for a count of two and exhaling for a count of four. This breathing technique helps regulate the motion of the lungs and quiet both the nervous system and the energy fields that influence the body and mind

benefits.

▹ promotes relaxation
▹ relieves stress and anxiety
▹ reduces the hate rate
▹ improves focus
▹ activates the vagus nerve, calming the “fight/flight”response

how to do it.

▸ sit or lie down comfortably in a quiet space where you can focus without distractions

▸ take a few natural breaths to settle in and relax

▸ inhale slowly and steadily through your nose for a count of 3. Focus on filling your lungs with air but without straining

▸ exhale slowly through your nose for a count of 6. Try to make your exhale twice as long as your inhale.

▸ continue this pattern, maintaining a steady and controlled pace for 2 - 5 minutes each day. Gradually extending the duration as you feel more at ease with the rhythm

▸ if this ratio feels challenging, you can start with a shorter count, such as inhaling for 2 counts and exhaling for 4, and gradually work your way up as you become more comfortable

cyclic sighing also referred to as physiological sighs or “double inhale”, plays a crucial role in eliminating surplus carbon dioxide and boosting oxygen absorption. It is also a rapid technique to calm the parasympathetic nervous system, leading to relaxation, reduced stress, anxiety, and blood pressure

benefits.

▹ improved respiratory function
▹ reduces stress and anxiety
▹ promotes relaxation
▹ lowers blood pressure
▹ regulates breathing patterns
▹ maintains emotional and mental wellbeing

how to do it.

▸ you can do this sitting, standing or lying down

▸ breathe in through your nose

▸ when you feel you have comfortably filled your lungs, take in a further breathe expanding the lungs as much as possible

▸ then very slowly, release the breath through your mouth until the air is gone

▸ repeat these steps for as long as desired or until you feel calmer. Recommended to practice daily for 5 minutes

breathwork apps

▸ Calm - guided breathing practices, sleep stories, meditation sessions, nature sounds, and visuals

▸ Insight Timer - a vast library of mental well-being guided meditations, well-being courses, breathwork, yoga nidra, visualisations, music, and so much more

▸ Headspace - breathing exercises, guided meditations, sleepcasts, focus music, and stress tools

▸ Simple Habit - focuses on short daily breathwork exercises and mindfulness sessions

▸ Othership - guided breathwork sessions and experiences

▸ Liberate - focuses on breathwork, guided meditations and healing sessions for BIPOC communities

▸ Aura - from breathwork to stories to hypnotherapy. This app covers everything you need for your wellbeing

▸ Breathwrk - entirely focused on supporting your mood and goals through breathwork exercises

▸ State - an algorithm powered app to support individual breathwork journeys

 
 

community

For beginners or those aiming to enhance their breathwork practice, the internet offers a wealth of resources. Here are some excellent platforms providing introductions to breathwork, tailored guided sessions, and inspirational content to support a mindful lifestyle

 

youtube

▸ Breath and Think Better - breathwork videos drawn from cultures, teachers, and wisdom from around the world

▸ Somatic Breathwork - This channel provides an in-depth look into Somatic Breathwork for emotional wellness and mental clarity

▸ Take a Deep Breath - breathing exercises, information and podcast

▸ Breathwork Beats - breathwork exercises and sessions focusing on practices from ancient cultures

Curious about the effectiveness and benefits of mental health and wellbeing services offered online?

Discover how these sessions can positively impact your life from the comfort of your own space.

I offer a free 30-minute discovery conversation via phone or video call. Let's openly discuss your needs and aspirations. It's our starting point to explore collaborating on your personal growth journey. Your comfort and clarity matter—I'm here to bring positive change into your life

 
 
 

  • Eliminates the need for travel, allowing you to receive support from the comfort of your own space. This is especially valuable for those with mobility challenges, busy schedules, or limited access to services.

  • Online breaks down geographical barriers, making it accessible to individuals who might otherwise have difficulty finding a suitable provider nearby.

  • Online sessions can provide a higher level of anonymity, allowing you to feel more comfortable discussing sensitive or personal topics without the fear of being recognised in a traditional setting.

  • Online sessions often offer more flexible scheduling options, including evenings and weekends, accommodating various time zones and busy lifestyles.

  • Being in a familiar environment can make some people feel more at ease and open during sessions, potentially leading to more productive discussions.

  • Online sessions can be conducted through video calls, chats, or emails, allowing you to choose the mode of communication that best suits your preferences and comfort level.

  • For those who travel frequently or have a transient lifestyle, online sessions ensures that you can maintain your therapeutic relationship regardless of your location.

  • Some individuals might feel more comfortable seeking help online due to reduced stigma associated with mental health services compared to face-to-face interactions.

  • Provides access to a wider range of counselors, including those who specialise in specific areas or have expertise that might not be available locally.