Breathwork for Beginners: What it is, and how to get started!
Breathing is one of the most natural things we do, but did you know that you can use your breath to relax, reduce stress, and improve your mental and physical well-being? Breathwork is a powerful technique that has been used for centuries in different cultures around the world to enhance overall health, mental clarity, and spiritual awareness.
Breathwork is an ancient practice that uses breath to heal the mind, body, and spirit. It’s easy for beginners to learn, and with committed practice, one can reap its many benefits. In this guide, we’ll cover what breathwork is, how to get started, and the incredible impact a consistent practice can have on your life.
In this blog post, we'll introduce you to the basics of breathwork and share some simple techniques you can practice at home to start feeling the benefits.
What is breathwork?
Breathwork is a therapeutic practice that involves intentionally changing the way you breathe to achieve specific physical, mental, and emotional outcomes. It can be done in different ways, such as slow, deep breathing, rapid breathing, or breath retention.
Breathwork is simply a yoga-inspired technique that uses specific breathing patterns to bring awareness to your body and mind. Focused, mindful breathing helps to increase focus, clarity, and emotional balance, and can even have physiological effects such as relief from stress and anxiety or improved circulation.
The practice of breathwork is rooted in ancient traditions, including yoga, meditation, and mindfulness, and it has been scientifically proven to promote relaxation, reduce anxiety and depression, enhance focus, and improve overall physical health.
Breathwork has been shown to have many benefits for both physical and mental health. Some of the benefits include:
Stress reduction
Breathwork techniques have been shown to reduce stress and anxiety by calming the nervous system and promoting relaxation.
Improved mental clarity
By focusing on your breath, you can quiet your mind and improve your ability to concentrate and make decisions.
Increased energy and vitality
Breathwork can help to increase oxygen flow to your body, which can lead to improved energy and vitality.
Better sleep
Practicing breathwork before bed can help to promote relaxation and improve the quality of your sleep.
Improved physical health
Certain breathwork techniques can help to improve lung capacity, reduce blood pressure, and support overall cardiovascular health.
Emotional healing
Breathwork can help to release emotional blocks and promote healing of past traumas.
How to get started with breathwork
Getting started with breathwork is simple (because you can breathe anywhere, anytime!), but the most important thing is to pick a place where you feel comfortable, relaxed, and at peace. You can sit or lie down – whatever feels best for you!
If you’d like to practice regularly, set up a dedicated space that will help you feel relaxed and comfortable. Clear any clutter, light some candles or diffuse essential oils, and add something comforting like a pillow or blanket. Ensure the temperature is comfortable and that your space has good airflow. Wear loose-fitting clothes and make sure to remove any tight items such as watches or bracelets. Now you’re ready to get started – happy breathing!
Pick a breathwork practice that feels right for you
With dozens of variations and techniques to choose from, it can be hard to know where to start when it comes to breathwork. Take the time to research different types of breathwork, such as circular breathing, pranayama, and holotropic breathwork before deciding on one that’s right for you.
Once you're comfortable, try one of these simple breathwork techniques:
Deep breathing
Deep breathing involves taking slow, deep breaths through the nose and exhaling slowly through the mouth. This technique can help to reduce stress, lower blood pressure, and increase relaxation.
Belly breathing
This technique involves breathing deeply into your belly, expanding it as you inhale, and contracting it as you exhale. Place one hand on your belly and the other on your chest, and breathe in through your nose, feeling your belly expand. Hold for a few seconds, and then exhale slowly through your mouth, feeling your belly contract. Repeat for a few minutes, or until you feel more relaxed.
Box breathing
Box breathing is a technique that involves inhaling for a count of four, holding for a count of four, exhaling for a count of four, and holding for a count of four before repeating. This technique can help to calm your nervous system and reduce stress.
Alternate nostril breathing
This technique involves inhaling through one nostril, holding for a few seconds, and then exhaling through the other nostril. Repeat for a few minutes, alternating nostrils with each breath. This technique is believed to help balance the energy flow in the body and promote relaxation.
4-7-8 breathing
4-7-8 breathing involves inhaling through the nose for a count of four, holding the breath for a count of seven, and exhaling through the mouth for a count of eight. This technique can help to reduce anxiety and promote relaxation.
Breath retention
Breath retention involves holding your breath for a period of time after inhaling or exhaling. This technique can help to improve lung capacity, reduce stress, and increase mental clarity.
Notice your awareness and connection
As you progress through your breathwork, take time to notice your state of awareness and connection. You may experience moments of peace and clarity as well as new thoughts or emotions. Pay attention to the sensations in your body and which emotions that arise.
Commit to a regular breathwork practice
While some forms of breathwork offer instantaneous benefits, many require a more sustained practice to grow and refine your skills. Start by setting aside no more than 10–15 minutes each day for focused breathing – add it to your morning routine if you find it helps you welcome the day.
Over time, you can increase the frequency and length of your sessions as your practice deepens. Each session should begin with intention setting – choose something that supports you in the current moment, such as releasing stress or focusing on inner calm – and end with reflection on what you experienced and felt.
Overall, practicing breathwork can help you to feel more centered, grounded, and connected to your body and mind. It's a simple yet powerful practice that can be incorporated into your daily routine for maximum benefits.