For most of my life, I never really thought about my breath. It was just something that happened automatically—inhale, exhale, repeat. But during one particularly stressful season of my life, a friend introduced me to breathwork. I was skeptical at first. How could something as simple as breathing help with anxiety, overwhelm, or emotional heaviness?
And then I tried it.
That first session—just ten minutes of conscious breathing—left me feeling clearer, lighter, and more present than I had in weeks. I didn’t just feel “relaxed.” I felt like I had come home to myself.
Since then, breathwork has become one of my go-to practices for calming my mind and regulating my emotions. It’s free, always available, and incredibly powerful.
Let me walk you through how breathwork works, why it helps so much with mood and stress, and how you can start using it in your daily life—even if you’ve never tried it before.
What Is Breathwork?
At its core, breathwork is the practice of intentionally changing the way you breathe to support your mental, emotional, and physical state. There are many techniques, from slow diaphragmatic breathing to more intense methods like holotropic breathwork or Wim Hof-style breathing.
The key is awareness. When we breathe with intention, we activate parts of our nervous system that shift us out of “fight or flight” and into a state of calm and balance.
How Breathwork Helped Me During Stressful Times
I started using breathwork when I noticed how easily I got stuck in my head—racing thoughts, overthinking, and chronic stress. When I began incorporating just a few minutes of deep breathing into my day, things started to change.
Here’s what I noticed:
- I felt more grounded and centered during chaotic days.
- My sleep improved—I wasn’t lying awake, stuck in mental loops.
- I became more emotionally aware and less reactive.
- I had a tool I could use anywhere, anytime—no app or equipment needed.
Breathwork became a lifeline in moments of anxiety or emotional overwhelm. It reminded me that I could create calm from within.
Easy Breathwork Techniques to Try
You don’t need an hour or a teacher to get started. Here are a few simple techniques I’ve used that you can try right now:
1. Box Breathing (4-4-4-4)
- Inhale for 4 seconds
- Hold for 4 seconds
- Exhale for 4 seconds
- Hold for 4 seconds
Repeat for 3–5 minutes. This is great for calming nerves and focusing your mind.
2. 4-7-8 Breathing
- Inhale for 4 seconds
- Hold for 7 seconds
- Exhale for 8 seconds
This helps activate your parasympathetic nervous system and is especially helpful before bed.
3. Alternate Nostril Breathing (Nadi Shodhana)
- Gently close your right nostril with your thumb, inhale through the left
- Close the left nostril with your ring finger, exhale through the right
- Inhale through the right, then switch and exhale through the left
Repeat for 2–5 minutes. This one helps balance energy and calm your mind.
Final Thoughts
Breathwork has taught me that healing doesn’t have to be complicated. It doesn’t require a fancy studio or a long commitment. Sometimes, all it takes is a few conscious breaths to shift your mood, calm your mind, and reconnect with your body.
If you’ve been feeling scattered or stressed lately, give breathwork a try. Start small. Just a few minutes in the morning, before a meeting, or when you’re lying in bed. Your breath is always with you—use it as a tool to come back to yourself.