Breathwork isn’t just trendy wellness fluff—it’s ancient wisdom in action. For centuries (we’re talking way back—like 2700 B.C.E. in China and 3000 B.C.E. in India), people have been practicing breathwork to heal, center, and connect to something deeper.
Rooted in practices like yoga, Tai Chi, and Buddhism, practicing breathwork was never just about relaxation—it was about transformation. And now, modern science is finally catching up to what these ancient cultures knew all along: your breath is one of the most powerful tools you have.
When you consciously shift your breathing, you’re not just calming your mind—you’re regulating your nervous system, boosting clarity, and tapping into a sense of grounded strength that’s been with you all along.
So, if you’re ready to get out of your head and into your body, breathwork is the gateway. No incense required (unless you’re into that).
The Benefits of Breathwork
1. Reduce Stress and Anxiety
When stress hits, our bodies go full survival mode—hello, fight or flight. Heart races, breath shortens, and suddenly we’re shallow breathing like we’re sprinting from a sabre-toothed tiger (even if we’re just stuck in traffic or answering emails).
But here’s the magic: your breath is your built-in reset button.
Practicing breathwork helps flip the switch from stress to calm—guiding you into deeper, slower breathing that activates your parasympathetic nervous system, a.k.a. your rest and digest mode.
The result is instant grounding. Anxiety turned down. A wave of calm that reminds your whole body: you’re safe now.
It’s like having a superpower on tap—always with you, totally free, and available the moment you remember to use it.
2. Boost Immunity
Practicing breathwork regularly isn’t just good for your mind—it’s a powerful gift to your body, too. When you breathe deeply and intentionally, you flood your system with fresh oxygen, helping your body clear out toxins and function at its best.
It’s like giving your cells a spa day.
Over time, this simple practice helps strengthen your immune system, boost vitality, and build resilience from the inside out. No supplements, no side effects—just you, your breath, and the natural brilliance of your body doing what it was designed to do.
3. Enhance Emotional Wellbeing
Breathwork isn’t just about calming the chaos—it’s a portal into something deeper. When practiced intentionally, it can help release the emotional tension and trauma we’ve been holding in our bodies—sometimes for years without even realising it. Talk about releasing the poopa valve!
It invites us into a different state of awareness, where the noise quiets, the masks drop, and we meet ourselves more honestly.
Through this practice, we open the door to emotional healing, self-discovery, and a powerful reconnection to our inner truth. It’s like clearing the static so we can finally hear what our soul’s been trying to say all along.
The breath becomes a bridge—between head and heart, body and spirit.
And on the other side is a deeper sense of wholeness, softness, and self-trust.
4. Improve Sleep
When sleep feels like a distant dream and your mind won’t stop doing backflips at 2 a.m., practicing breathwork might just be your new bedtime bestie.
By gently calming your nervous system and quieting the mental noise, breathwork helps signal to your body that it’s safe to let go. It shifts you out of overthinking and into deep rest mode—making it easier to drift off, stay asleep, and actually feel refreshed in the morning (imagine that!).
It’s like a lullaby for your nervous system—no side effects, no screens, just you and your breath doing what it does best: bringing you home to peace.
5. Create Mental Clarity
Breathwork isn’t just good for your body—it’s pure gold for your mind. When you tune into your breath, you quiet the noise, clear out the mental clutter, and make space for clarity to rise.
Think of it as a brain reboot—helping you sharpen your focus, strengthen your intuition, and create that calm, clear headspace where inspired ideas actually land.
It’s a simple practice with powerful ripple effects: better concentration, deeper self-trust, and that delicious sense of inner stillness we’re all craving in a noisy world.
Your breath knows the way—sometimes you just need to follow it inwards.
How to Start Practicing Breathwork
- Find a Comfortable Space: Choose a quiet, comfortable place where you won’t be disturbed. Choose to sit on a chair with your feet flat on the ground, or sit cross-legged on a cushion, or lie down.
- Set Your Intention: Before you begin, set an intention for your practice. It could be to relax, to energise, or simply to be present.
- Start with Deep Breaths: Close your eyes and take a few deep breaths. Begin by inhaling slowly through your nose, filling your lungs completely, and then exhale slowly through your mouth. Repeat this 3-5 times to center yourself.
Breathwork Techniques
Begin the Breathwork Technique: Choose a breathwork technique that suits your goal. Here are a few options:
- Box Breathing: Breathe through your nose for a count of 4, then hold your breath for a count of 4, and exhale through your mouth for a count of 4. Hold again for a count of 4 and repeat this cycle for 5-10 minutes.
- 4-7-8 Breathing: Inhale through your nose for a count of 4, then hold your breath for a count of 7, and exhale slowly through your mouth for a count of 8. Repeat for 5-10 minutes.
- Alternate Nostril Breathing: Using your right thumb, close your right nostril and inhale through your left nostril. Close your left nostril with your right ring finger and exhale through your right nostril. Inhale through your right nostril, close it with your right thumb, and exhale through your left nostril. Continue this pattern for 5-10 minutes.
If you are just starting out and would like to know more about breathwork for beginners, jump across to 3 Beginner Breathwork Techniques & When To Do Them | mindbodygreen
Tips for Practicing Breathwork
- Maintain a Steady Rhythm: Focus on maintaining a steady and relaxed rhythm in your breathing. Try to avoid straining or forcing your breath. Focus on it being natural but deep breathing.
- Stay Present: Keep your attention on your breath. If your mind starts to wander then gently bring it back to the sensation of breathing. Notice the rise and fall of your chest or the feeling of air entering and leaving your nostrils.
- End Gently: After completing your breathwork session then take a moment to sit quietly and notice any changes in your body or mind. Slowly open your eyes and take a few deep breaths before returning to your day.
- Practice Regularly: To experience the full benefits of breathwork try to practice regularly. Even a few minutes each day can make a significant difference in your overall well-being. Start small and build up over time.
Why Practicing Breathwork is Accessible and Effective
One of the most beautiful things about breathwork? It’s always within reach.
No fancy tools, no pricey memberships and no cost! (Like one of those delicious free samples they give out at Costco). Just you, your body, and a willingness to breathe on purpose.
That’s where the magic lives—in the simplicity.
Breathwork is a powerful, transformative tool that doesn’t ask for perfection, just presence. It invites you to come home to yourself, to reclaim your calm, and to tap into the healing potential you already carry.
With every intentional breath, you soothe your nervous system, nurture your body, and clear space for your spirit to rise. It’s a quiet revolution—a way to take back your well-being, one inhale at a time.
Because sometimes, the most profound shifts don’t come from doing more… they come from simply breathing better.
Read more about breathwork and how it can assist with coping with stress https://nextchaptertransformations.com/stress-management/
One last tip
Personalise Your Practice: Your breathwork journey it is yours and yours alone.
There’s no one-size-fits-all here—just a beautiful invitation to explore, experiment, and listen deeply to what your body needs.
Try different techniques, play with timing, and don’t be afraid to mix it up. Some days you might need a quick reset. Other days? A deep dive. Trust that inner wisdom—it always knows.
Let it be flexible and fun. So it feels like a gift, not a chore.
Because the goal isn’t perfection—it’s connection.
To your breath, your body and the moment.
So go ahead. Breathe like the superhero you are.
You’ve got a superpower—and it lives in your lungs.
