Breathwork - what's all the fuss?

The Power of Your Breath: Simple Ways to Calm or Energise Yourself

Breathwork has gained a lot of attention in the last few years. For good reason - our breath is one of the simplest yet most powerful tools we have for managing how we feel — it’s always with us, and it can quickly shift our physiology and our state of mind.

I have used various breathwork practices regularly oner the last 5 years or so. Becoming aware of the power it has to affect my physiology and emotional state was game changing for me. I always check in on breathwork awareness and practice with my coaching clients.

Whilst there can be profound benefits from going really deep with breathwork, there are some incredibly simple principles and practices that can have a big impact. With just a little awareness, we can use it to find calm or spark new energy whenever we need it.

Two Ways to Use Your Breath to Calm Yourself

1. The 4–6 Breath

When you feel tense or anxious, simply make sure you exhale is longer than your inhale, even for just a few rounds. For example, breathe in through your nose for a count of four, then breathe out gently for a count of six. The longer exhale tells your body it’s safe, helping to slow your heart rate and quiet your thoughts. I find it easiest to purse my lips and breath out through my mouth for the exhale.

2. The Physiological Sigh

This is an absolute go to for me when i need to regulate myself following a stress response or unwanted adrenaline spike. As popularised by neuroscientist Andrew Huberman, this is a simple but really effective breathing technique. All you do it take:

1. Two quick, sharp inhales through the nose — first one is the biggest, then the second tops off the first one.

2. One long, slow exhale through the mouth - again, i find it nice and relaxing to purse my lips, making a small aperture so you get a natural slow and gradual release.

Doing three or even just a couple of physiological sighs rapidly calms the nervous system and lowers heart rate. I notice a reduction in physiological arousal after 30 seconds or so. So, really quick and really effective.

Two Ways to Use Your Breath to Energise Yourself

1. The Morning Wake-Up Breath

First thing in the morning, sit or stand tall and take three deep breaths — in through your nose and out through your mouth. On each inhale, imagine drawing in fresh, bright energy. On each exhale, release any heaviness or sleepiness. You’ll feel lighter and more focused in just moments. Simple as that! I always prefer being outdoors for this.

2. Kapalabhati breathing, also known as "Skull Shining Breath".

This technique uses short, sharp exhales to increase oxygen and circulation, giving you a boost of inner heat and energy. 

1. Sit comfortably with your back straight and shoulders relaxed. You can place a hand on your stomach to feel the movement.

2. Inhale through your nose with a long, slow breath.

3. Exhale forcefully and quickly through your nose by drawing your lower belly inward. The inhalation will be a natural, passive reaction as your belly relaxes.

4. Repeat this for about 30 cycles at a steady pace. If you are new to the practice, start slowly and gradually increase your speed.

5. Relax and return to your normal breathing for 30 seconds after completing a cycle.

6. You can repeat one or more time if you feel to. 

Important considerations

• Kapalabhati breathing is most effective when practiced on an empty stomach.

• Avoid this technique if you have cardiac problems, spinal disorders, or respiratory infections.

• It is not recommended for pregnant wome