Have you been curious about breathwork but don’t quite know where to start?
I understand. It can feel a bit vague. We can all breathe, right?
If only it were that simple.
You probably recognize the feeling of a shallow breath. One that never really goes all the way down into the belly. And suddenly you realize you haven’t really breathed properly for several minutes. Maybe even hours.
The body is running at full speed and the thoughts keep going, and no matter how much you try to wind down, it’s like the system doesn’t quite listen.
This is where breathing really starts to matter.
That’s why breathing can calm the body faster than you think
Because when you change how you breathe, the body’s response changes too. The pulse can drop, thoughts can become a bit calmer, and the body releases some of that constant activation.
Breathwork may sound advanced, but at its core it’s about something very concrete. How you breathe affects how you feel.
Most of us go around breathing quite shallowly without thinking about it, a bit faster and a bit higher up in the chest, especially when we are stressed or have too much going on.
And it’s no wonder. Breathing constantly reflects how the nervous system is doing.
The great thing is that it also works the other way around.
When you consciously slow down your breathing, and especially let the exhale become a bit longer, the body starts to respond. The parasympathetic nervous system, the body’s calm and recovery system, is activated. It’s the same system that helps you wind down, digest food, and recover.
So you don’t just have to try to imagine being calm. You can help the body get there through the breath.
What happens in the body when you breathe slower?
The body constantly switches between two modes.
One where you are on, alert, and ready to act. And one where you are at rest, calm, and recovering.
When you are stressed, the sympathetic nervous system is more active. The pulse rises, breathing becomes faster, and the body prepares to handle something.
It is a natural reaction. The problem is just that many of us get stuck there a little too long.
And this is where breathing becomes so useful.
Unlike many other things in the body, it is both automatic and possible to influence consciously. This means you can actually use it to help the body switch modes.
Studies show that mindful breathing exercises can reduce perceived stress, affect mood, and help the body shift from stress to recovery faster. In a study from Stanford, for example, a technique called physiological sigh was especially effective at reducing stress and improving how the body feels, often already after a few minutes.
More about physiological sigh further down, so you can easily feel calmer in just a few minutes when you need to.
Three simple breathing exercises to start with
You have to start somewhere.
And the nice thing is that it doesn’t have to be complicated.
Here are three simple techniques you can try depending on how your body feels.
Stressed or wired? Try the physiological sigh
This is based on something the body already does automatically.
You know when you sigh. A slightly deeper breath that just comes.
Here you do the same thing, but consciously.
Inhale through your nose
Take a small extra breath at the top
Then breathe out slowly through your mouth
Let the exhale take a little more time.
Repeat for a couple of minutes.
Many find that this calms the body quite quickly.
Hard to wind down in the evening? 4–7–8 breathing helps
This exercise is perfect when you want to help your body calm down.
An easy way to start is to swap a few minutes of unnecessary scrolling for this.
Inhale through your nose for 4 seconds
Hold your breath for 7 seconds
Exhale through your mouth for 8 seconds
Repeat a few times.
It doesn’t have to be exact. The important thing is that the exhale is longer than the inhale and that the pace slows down.
Need to pause in the middle of the day? Try calm coherent breathing
Or calm nasal breathing, as it’s also called.
It’s not always about stress, but your mind can feel scattered and dand often something simpler is enough.
Inhale through your nose for about 4 seconds
Exhale through your nose for about 6 seconds
Continue for a few minutes.
It creates a steady rhythm that makes it easier to gather focus again.
If this is new to you
I know myself how hard it can be. I was one of those who needed to start with guided breathwork just to get it right.
Maybe you recognize the feeling of wanting to do everything “right.” That the seconds have to be exact, the technique perfect, and that otherwise it doesn’t count.
But the most important thing is not that it’s perfect.
The most important thing is that you actually do it.
Let your belly expand as you breathe in. Feel your ribs move outward and your chest open up a little more. And let everything fall back as you breathe out. Feel your shoulders drop down again.
You will notice a difference from your usual breath.
And you don’t need to do long sessions. A few minutes is often enough. In the morning, after lunch, before you open your emails, or when you need to reset for the rest of the day.
It can also help to link it to something you already do. After brushing your teeth, before you fall asleep, or in the middle of the day when you’re taking a break anyway.
And one more important thing.
You should not force your breathing.
If you feel dizzy or tense, return to your normal breathing. The same goes if it feels uncomfortable or too intense.
The most important thing is that it feels calm, safe, and sustainable.
And of course, that it actually happens.
