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I don’t know about you but I have sometimes lost my equilibrium as I stressed over issues I cannot control in my life, or imagined negative future events. On those days I need conscious connected breathwork more than ever. It’s also on those days that I resist this work more than ever.

Before discovering breathwork, I would sit in my familiar discomfort and gradually lose more and more stability. The consequences of not dealing with my emotions would make me edgy and unsatisfied with life, and then I would wonder ‘how did I get here’?

Now I know better. I find a comfortable place to sit or lie down and I start breathing. No pauses at the top, no pauses at the bottom. The first few minutes are really uncomfortable. As I move through the layers of my mental defenses, I feel as if I am ripping through myself. My mind does not want to give up control and I want to quit. I want my familiar dark. But I push and I embrace the uncertainty of letting go of my mind. It feels risky, but I am brave. Eventually, I surrender to my body and there is no more fragmentation. I become an ocean of waves rising and collapsing into myself.

My mind and body are one, sweet consciousness experiencing itself. What the breath brings I never know until it happens. Sometimes I desire a release but it doesn’t come. Sometimes I set an intention to bring clarity or resolution to a problem, but the breath delivers clarity on something else, unrelated to what I was fussing about. When I finish, the session I am strangely whole and relieved even though my wish for a specific outcome didn’t come to be. The darkness has dissolved. The confusion is gone.

I have come to understand that sometimes in order to resolve one thing, you first have to grasp another truth, which in turn resolves the one you were concerned with. Truth unveils in layers and in a kind of order sometimes. It’s not linear and it’s not black or white. I have learned to let go of outcomes and just focus and trust the breath to illuminate what needs to be revealed. The breath knows better. There is safety in this trust.

The breath is the light, not just on your truth, but on truth itself.

Jasmina

To find out more about Jasmina take a look at her profile in Practitioners Corner

Feeling overwhelmed, anxious, or struggling to fall asleep? The 4-7-8 breathing technique is a simple, accessible tool you can use anytime to regain calm and balance. This practice involves a focused pattern of breathing that soothes the nervous system, making it particularly helpful for managing anxiety, improving sleep, and easing nausea or dizziness.  

What is 4-7-8 Breathing?

4-7-8 breathing is a rhythmic technique where you:  

1. Inhale through your nose for **4 seconds**.  
2. Hold your breath for **7 seconds**. 
3. Exhale slowly and fully through your mouth for **8 seconds**.  

Developed by Dr. Andrew Weil and inspired by ancient pranayama practices, this method gently encourages your body to switch from a state of stress (fight-or-flight) to relaxation (rest-and-digest).  

Why It Works

This technique engages the parasympathetic nervous system, which is responsible for helping the body relax. By slowing down your breathing, you send calming signals to your brain, counteracting the physical and mental symptoms of stress.  

Regular practice of 4-7-8 breathing can help to:  

– Reduce anxiety and promote emotional balance.  
– Support better sleep by calming racing thoughts.  
– Ease nausea and dizziness, particularly helpful for those experiencing hormonal shifts.  
– Improve focus and clarity during stressful situations.  

How to Practice 

Here’s a quick guide to practicing 4-7-8 breathing:  

1. Sit or lie down in a comfortable position.  
2. Place one hand on your chest and the other on your belly (optional) to connect with your breath.  
3. Inhale deeply through your nose for 4 counts  
4. Hold your breath for 7 counts 
5. Exhale slowly through your mouth for 8 counts (breathing through pursed lips helps) 
6. Repeat for 2-4 cycles, or as long as feels good.  

Pro Tip: If you’re new to this practice, you may feel lightheaded at first so consider doing this practice sat down initially.  

Start with fewer cycles and gradually build up as your body adjusts (but you might not need to do many)

Who Can Benefit and When to Use

This technique is a versatile tool for anyone looking to manage stress and improve their well-being. 

It’s particularly helpful:  

– During moments of anxiety or overwhelm.  
– As a night time ritual to support sleep.  
– In response to physical symptoms like nausea or dizziness.  

However, individuals who are pregnant, have unmanaged high or low blood pressure, or certain respiratory or cardiovascular conditions should consult a healthcare provider before practicing.  

Why It’s Helpful During Menopause

For those navigating menopause, 4-7-8 breathing can be a powerful ally. Many experience anxiety, sleep disturbances, and physical discomfort such as dizziness or nausea during this transition.

Incorporating this practice into daily life provides a simple, natural way to find relief and regain a sense of control.  

On a Personal Note

Learning this technique as an apprentice facilitator, it was my least favourite to guide (I’m not the best at counting). However, during a particularly sleepless night, I surrendered and found it highly effective as it had me drifting off within a couple of breaths.

I’ve also been surprised to see how effective this has been for a good few of my menopause clients struggling with vertigo, nausea and the 3am wake ups so I now guide this regularly (I’m still working on the counting).

Final Thoughts

The beauty of 4-7-8 breathing lies in its simplicity and effectiveness. It requires no special equipment, can be done discreetly in almost any situation, and brings rapid results when practiced consistently.  

Whether you’re seeking calm during a hectic workday or trying to unwind before bed, this technique is a reliable way to create space for relaxation and balance.  

If you’re ready to experience the benefits of 4-7-8 breathing, check out the accompanying video guide, where I walk you through the technique step by step!

Carly Killen – Discover yourself – one breath at a time

To find out more about Carly, take a look at her profile in Practitioners Corner

5-Minute Stress Buster

In our fast-paced world, stress has become an unwelcome companion in our daily lives. However, a powerful tool for managing stress is right under our noses – or rather, in our lungs. Breathwork, the practice of consciously controlling our breathing, can be a game-changer in how we handle stress. Today, we’ll explore a simple yet effective 5-minute breathwork exercise that you can easily incorporate into your daily routine.

The Power of Breath

Before we dive into the exercise, let’s briefly touch on why breathwork is so effective:

  1. Physiological Impact: Controlled breathing activates the parasympathetic nervous system, which helps calm the body’s stress response.
  2. Mental Clarity: Focusing on your breath can help clear your mind and improve concentration.
  3. Accessibility: Breathwork can be practiced anywhere, at any time, without any special equipment.

The 5-Minute Stress Buster Exercise

This exercise, known as “Box Breathing” or “Square Breathing,” is used by everyone from athletes to Navy SEALs to manage stress and improve focus.

Here’s how to do it:

  1. Inhale slowly through your nose for a count of 4.
  2. Hold your breath for a count of 4.
  3. Exhale slowly through your mouth for a count of 4.
  4. Hold your breath again for a count of 4.
  5. Repeat this cycle for 5 minutes.

Incorporating the 5-Minute Stress Buster into Your Day

To make this practice a habit, try integrating it into your daily routine:

  • Morning Ritual: Start your day with this exercise to set a calm tone.
  • Pre-Meeting Preparation: Use it before important meetings or presentations to center yourself.
  • Lunch Break: Take a breathing break instead of a coffee break.
  • Commute Companion: Practice while on public transport or waiting in traffic.
  • Bedtime Routine: Wind down before sleep with this calming exercise.

Remember, consistency is key. Even if you can’t do the full 5 minutes, any amount of conscious breathing can be beneficial.

The Science Behind the Stress Buster

Research has shown that controlled breathing exercises like this one can:

  • Lower blood pressure and heart rate
  • Reduce levels of stress hormones in the blood
  • Improve immune function
  • Increase feelings of calmness and well-being

By practicing regularly, you’re not just managing stress in the moment – you’re building resilience for future stressors.

Conclusion

Breathwork doesn’t require hours of your time or any special equipment. With just 5 minutes a day, you can significantly impact your stress levels and overall well-being. Give the 5-Minute Stress Buster a try and experience the power of breath in your daily life.

About the Author – Sharyn-With-A-Why

To find out more about Sharyn, take a look at her profile in Practitioners Corner

Incorporating breathwork into your daily routine can be simple and effective, when our students begin their facilitator training with Breathing Space, we encourage a short daily practice and a longer breathwork at least once a week:

  1. Morning practice: Start with 5-10 minutes of rhythmic breathing upon waking.
  2. Commute breaths: Practice a gentle lung stretch during your commute (if not driving, for example at traffic lights).
  3. Work breaks: Take short breathing breaks between tasks. Perhaps try 4-7-8 breath whilst the kettle is boiling.
  4. Mealtime mindfulness: Practice breath awareness before meals, just noticing how you are feeling and how you are breathing.
  5. Stress response: Use quick techniques like box breathing during stressful moments.
  6. Exercise warm-up/cool-down: Incorporate breathwork before and after workouts.
  7. Bedtime ritual: Practice calming techniques before sleep, again rhythmic breathing is great.
  8. App reminders: Use smartphone apps to remind you to practice throughout the day.
  9. Pair with habits: Attach breathwork to existing habits like brushing your teeth.
  10. Mindful moments: Use daily activities (e.g., waiting in line) as cues for brief practice.

Start small and gradually increase. Consistency is key – even short, regular sessions can be highly beneficial. Experiment to find what works best for your lifestyle and needs. For me, I simply started with Breath Awareness at various points during the day, and developed my practice from there. I have to confess, this deteriorated during a particularly difficult time for me, and my regular longer breathworks actually kept me on track, so be aware and be kind to yourself.

While breathwork isn’t a direct weight loss method, it can support weight management efforts:

  1. Stress reduction: Lower stress levels can reduce stress-eating and cortisol-related weight gain. I can attest to this one directly!
  2. Improved sleep: Better sleep quality, often resulting from breathwork, is linked to healthier weight. And this one too!
  3. Mindful eating: Breathwork promotes mindfulness, which can extend to eating habits and the management of food cravings
  4. Emotional regulation: Better emotional control may reduce emotional eating.
  5. Increased body awareness: This can lead to more conscious food choices.
  6. Exercise enhancement and Metabolism support: Breathwork can improve exercise performance, indirectly supporting weight loss, and some breathwork practices including diaphragmatic breathing work directly with the core muscles.
  7. Digestive function: Some techniques may support better digestion such as Kapalbhati Pranayama.
  8. Hormone balance: Stress reduction through breathwork may help balance hormones related to weight.

I can personally attest to impact of stress reduction and better sleep. Combined with fasting and the removal of Ultra Processed Foods, my weight reduction programme continues. The usual caution applies thought, make sure you are fully supported and listening to your body whenever you introduce changes to your lifestyle. If necessary from an informed professional.

The optimal time for breathwork practice can vary depending on individual needs and schedules, as well as the type of breathwork under consideration. I am usually alert and activated after a Conscious Connected Breathwork, and so prefer to practice during the day, where a Yoga Nidra or Heart Coherence Breathwork might help with relaxation at night time. Be mindful of your body and rhythms.

Morning practice benefits:

  • Energizing start to the day
  • Sets a calm tone for daily activities
  • May improve focus and productivity
  • Can help manage morning anxiety

Evening practice benefits:

  • Helps unwind and destress after a long day
  • Can improve sleep quality
  • Aids in transitioning from work to relaxation mode
  • May help process the day’s emotions

Factors to consider:

  • Personal energy levels at different times
  • Work and family schedules
  • Type of breathwork technique (energizing vs. calming)
  • Individual health conditions

Some people benefit from both morning and evening sessions, using energizing techniques in the morning and calming ones at night. Ultimately, the best time is when you can practice consistently. Experiment with different times to find what works best for you and your lifestyle.

While more research is needed, there is growing scientific evidence supporting the effectiveness of various breathwork techniques:

  1. Stress reduction: Multiple studies show breathwork can lower cortisol levels and reduce perceived stress.
  2. Anxiety management: Research indicates certain breathing techniques can significantly reduce anxiety symptoms.
  3. Blood pressure regulation: Some studies demonstrate breathwork’s ability to lower blood pressure in hypertensive individuals.
  4. Pain management: Evidence suggests breathwork can be effective in managing both acute and chronic pain.
  5. Cognitive function: Research shows certain breathing exercises can improve attention and working memory.
  6. Emotional regulation: Studies indicate breathwork can help in managing emotions and mood disorders.
  7. Sleep improvement: Some research supports the use of breathwork for better sleep quality.
  8. PTSD treatment: Certain breathing techniques show promise as complementary treatments for PTSD.

While many studies show positive results, it’s important to note that the quality and quantity of research varies depending on the specific technique and application. Some practices have more robust scientific backing than others. Additionally, individual responses can vary. Overall, while breathwork shows promise in many areas, more large-scale, controlled studies are needed to fully understand its effects and optimal applications.

Most breathwork techniques require no special equipment, making them accessible to almost anyone. While equipment can enhance the experience, the essence of breathwork lies in the conscious control of your breath, which requires nothing more than your awareness and intention.

Basic equipment-free techniques:

  • Diaphragmatic breathing
  • Box breathing
  • 4-7-8 technique
  • Harmonic Breathwork

These can be practiced anywhere, anytime, with no tools needed.

Optional items that some find helpful:

  • Yoga mat or comfortable cushion for seated practices
  • Timer or smartphone app for timed breathing exercises
  • Guided audio recordings for instruction and pacing, preferably with headphones
  • Essential oils, candles, cushions and blankets, reduced lighting – anything that creates a soothing and comfortable atmosphere for you

For specific practices:

  • Neti pot for nasal cleansing (often used before certain pranayama techniques)

The duration of a breathwork session can vary widely depending on the technique and purpose:

  • Quick stress-relief techniques: 1-5 minutes Examples: Harmonic Breathing, Box breathing, 4-7-8 technique.
    Useful for immediate calming in stressful situations
  • Daily practice sessions: 10-20 minutes: Suitable for techniques like diaphragmatic breathing or alternate nostril breathing
    Often integrated into meditation or yoga routines
  • Intermediate sessions: 20-40 minutes: May include a combination of techniques or more focused practices
    Common in group classes or guided sessions
  • Extended sessions: 60-90 minutes: Often used for more intensive techniques like holotropic breathwork
    May include preparation and need a period of integration.
  • Workshops or retreats: Several hours to multiple days
    Deep dive into various techniques, often combined with other practices

The key is to start with shorter durations and gradually increase as you become more comfortable. Even brief sessions can be beneficial, especially when practiced consistently. For beginners, 5-10 minute daily sessions are often recommended to build a sustainable practice.

Yes, breathwork can be highly effective in managing anxiety and stress. Its effectiveness stems from its direct impact on the autonomic nervous system:

  1. Activates relaxation response: Deep, slow breathing triggers the parasympathetic nervous system, countering the “fight or flight” stress response.
  2. Reduces cortisol levels: Regular practice can lower the stress hormone cortisol.
  3. Improves heart rate variability: This indicates better stress resilience.
  4. Provides a focus point: Concentrating on breath can break cycles of anxious thoughts.
  5. Increases oxygenation: Better oxygen flow can reduce physical symptoms of anxiety.
  6. Promotes mindfulness: Breathwork encourages present-moment awareness, reducing worry about future or past.
  7. Offers a sense of control: Having a tool to manage symptoms can itself reduce anxiety.
  8. Releases muscle tension: Certain techniques help relax tense muscles associated with stress.

Techniques like 4-7-8 breathing or box breathing are particularly useful for immediate anxiety relief. For long-term stress management, consistent practice of various techniques can build resilience and coping skills.