Just Breathe: A Beginner’s Guide to Breathwork

Have you ever found yourself overwhelmed and someone told you, “Just breathe”? While it might sound like a cliché, there’s powerful truth in those two words. Breathwork, the practice of intentionally controlling your breathing, is one of the simplest and most effective tools for improving both your mental and physical well-being. Unlike the unconscious breathing we do all day long, breathwork involves deliberate patterns of inhaling and exhaling that help calm the nervous system, lower stress, and even boost your energy.

Breathwork has been used for centuries in practices like yoga and meditation, and today, it’s backed by science. When we’re stressed, we often take shallow, rapid breaths—keeping us stuck in “fight or flight” mode. This type of breathing signals danger to the brain, even when none exists. However, when we slow down and deepen our breath, we activate the body’s parasympathetic nervous system—the part responsible for rest, digestion, and repair. Over time, regular breathwork can help reduce anxiety, lower blood pressure, improve focus and sleep, and increase emotional resilience. It’s a free, accessible form of self-care that requires no special equipment—just a few minutes and your attention.

Getting started with breathwork doesn’t have to be complicated. One of the simplest techniques is called box breathing, where you inhale for four counts, hold for four, exhale for four, and hold again for four. This pattern calms the mind and is especially helpful before high-stress situations like public speaking or navigating conflict. Another beginner-friendly option is deep belly breathing, also known as diaphragmatic breathing. By placing one hand on your chest and the other on your belly, you can begin to train your body to breathe from the diaphragm instead of the chest. This deeper breathing pattern sends a signal to the brain that it’s safe to relax, which is why it’s a great practice before bedtime or during moments of anxiety. For those struggling with sleep or racing thoughts, the 4-7-8 method—inhaling for four counts, holding for seven, and exhaling for eight—can be incredibly soothing and is often used to help with insomnia.

To build a breathwork routine, start small. Commit to just two to five minutes a day. Mornings are a great time to energize and center yourself, while evenings are ideal for winding down. Pick one technique and stick with it for a week before switching or experimenting with new ones. Consider using a timer or a meditation app like Insight Timer, Breethe, or Calm for guidance. You can also pair breathwork with daily habits—like doing it right after brushing your teeth or before making your morning tea. The key is consistency, not perfection. If your mind wanders, that’s completely normal. Just bring your focus back to your breath and continue.

In our fast-paced world, breathwork is a quiet rebellion—a way to slow down and reconnect with yourself. You don’t need to be a yogi or spend hours meditating. Just five mindful minutes a day can bring more clarity, calm, and balance into your life. It starts with a single breath. So take one now, deeply and fully. You’re already on your way.

Teresa