Breathwork for Beginners: A Simple Guide to Getting Started
Introduction
Before we dive in, take a moment with me.
Place your hands on your belly.
Inhale softly through your nose…
Let your belly rise…
And exhale gently out through your mouth.
Even a few slow breaths can shift something inside us such as a little softening in the shoulders, a loosening in the chest, a small return to the present moment.
That’s where breathwork begins.
Breathwork is about learning how to work with the breath you already have, instead of striving for a perfect breathing pattern. It’s your most accessible tool for calming your nervous system, supporting your body, and meeting yourself exactly where you are.
This beginner-friendly guide will walk you through what breathwork is, the most common styles, and how to weave conscious breathing into your everyday life. You’ll also find simple exercises you can use right away.
What is Breathwork?
Breathwork is the intentional practice of controlling your breathing to influence your physical, emotional, and mental well-being. While breathing is something we do automatically, breathwork invites us to slow down, pay attention, and use our breath as a tool for transformation.
The Power of the Breath
Your breath is one of the only systems in your body that works both automatically through the autonomic nervous system and under conscious control. This gives you an immediate pathway into your nervous system.
Breathwork can help you:
Reduce stress by activating the parasympathetic nervous system and calming the sympathetic nervous system.
Increase focus and attention
Support emotional processing and release
Improve heart rate variability (HRV)
Build resilience over time
You can explore more of the science here:
Ancient Wisdom Meets Modern Science
Breathwork has roots in yoga (pranayama), meditation traditions, and indigenous practices. Today, research shows that breathwork can influence everything from cortisol levels to brainwave activity, supporting relaxation, clarity, and emotional balance.
Today, modern science supports what these traditions have known for centuries. Research shows that breathwork can reduce stress hormones, improve heart rate variability, and even influence brain wave activity, fostering a state of relaxation and clarity.
Different Styles of Breathwork
Breathwork is a broad practice with many styles, each offering unique benefits. Whether you’re looking to relax, energise, or process emotions, there’s a technique that can meet your needs. Let’s explore a few of the most common styles to help you find one that resonates with you. If you click on any of the titles, it will take you to a guided video explainer page where you can practice the techniques.
1. Conscious Connected Breathwork (CCB)
What It Is:
A rhythmic, continuous breathing pattern with no pauses between the inhale and exhale.
Often used for emotional release and deeper introspection.
Benefits:
Accesses the subconscious, helping to release suppressed emotions.
Can feel intense but profoundly transformative.
Who It’s For:
Ideal for those ready to explore deeper emotional and spiritual layers.
Learn more: Conscious Connected Breathwork
2. Box Breathing
What It Is:
A structured breathing technique where you inhale, hold, exhale, and hold again for equal counts (e.g., 4-4-4-4).
Benefits:
Calms the nervous system, reduces stress, and improves focus.
A favourite among athletes, high-performers, and those in stressful environments.
Who It’s For:
Perfect for beginners seeking a simple and calming technique.
Try it: Box Breathing Tutorial
3. Alternate Nostril Breathing (Nadi Shodhana)
What It Is:
A balancing practice where you alternate breathing through one nostril at a time.
Benefits:
Promotes relaxation, mental clarity, and balance between the left and right hemispheres of the brain.
Who It’s For:
Great for those looking to centre themselves or prepare for meditation.
Learn it here: Alternate Nostril Breathing
4. Resonant Breathing (Coherent Breathing)
What It Is:
A slow, rhythmic breathing technique, often at a rate of about 5 breaths per minute.
Benefits:
Enhances heart rate variability, reduces anxiety, and fosters a sense of calm.
Who It’s For:
Suitable for anyone, especially those managing stress or seeking relaxation.
Learn more: Coherent Breathing
5. Energising Breathwork (Kapalabhati)
What It Is:
A fast, rhythmic breathing technique involving short, sharp exhales and passive inhales.
Benefits:
Boosts energy, clears the mind, and awakens the body.
Who It’s For:
Ideal for mornings or when you need a quick pick-me-up.
See the technique: Breath of Fire / Kapalabhati
How to Choose the Right Style for You
If you’re new to breathwork, start with a simple technique like box breathing or resonant breathing. These styles are easy to learn, gentle on the body, and effective for stress relief. Once you feel comfortable, you can explore more advanced techniques like Conscious Connected Breathwork to dive deeper into emotional and spiritual growth.
If you’re just starting:
Begin with Box Breathing, Diaphragmatic Breathing, or Resonant Breathing
Keep it simple
Notice how your body responds
Let comfort guide your next step
You can explore more tutorials here:
👉 Targeted Breathwork Techniques
How to Start: Taking Conscious Breaths
If you’re new to breathwork, the best place to begin is with conscious breathing. But what exactly is a conscious breath? It’s the act of bringing your full awareness to your inhale and exhale—something we often take for granted in our busy lives. Conscious breathing slows you down, anchors you in the present, and allows you to connect deeply with yourself.
What is a Conscious Breath?
A conscious breath is:
Intentional: You’re fully aware of your inhale and exhale, rather than breathing automatically.
Unhurried: There’s no need to rush—conscious breathing is about slowing down.
Grounding: It brings your focus to the here and now, helping to calm the mind and body.
Think of a conscious breath as a mini-meditation. It’s a simple yet powerful way to pause and reset, no matter where you are or what you’re doing.
Step-by-Step Guide to Taking Conscious Breaths
Here’s an easy practice to get you started:
Find a Comfortable Position:
Sit in a chair with your feet flat on the floor, or lie down if that feels better. Keep your spine straight but relaxed.
Place Your Hands on Your Belly:
This helps you feel your breath as it moves in and out of your body.
Inhale Deeply Through Your Nose:
Breathe in slowly, allowing your belly to rise as you fill your lungs. Avoid shallow chest breathing.
Exhale Slowly Through Your Mouth:
Let the air flow out gently, feeling your belly soften as you empty your lungs.
Repeat for 5–10 Breaths:
Focus on the sensation of your breath and notice any shifts in your body or mind.
Tips for Conscious Breathing
Start Small: Practice for just 1–2 minutes at first, then gradually extend your sessions as you feel comfortable.
No Judgement: If your mind wanders, that’s okay. Simply bring your attention back to your breath.
Practice Anytime, Anywhere: You don’t need a special setting to take a conscious breath. Whether you’re at your desk, in bed, or waiting in line, your breath is always with you.
Taking conscious breaths is the foundation of breathwork. It’s a simple yet transformative practice that lays the groundwork for exploring other techniques.
Using Breathwork Throughout Your Day
Breathwork doesn’t require hours of practice or a dedicated space—it’s a versatile tool that can fit seamlessly into your daily routine. Whether you need to energise, calm down, or reset, there’s a breathing technique for every moment. Here are some simple ways to use breathwork throughout your day.
1. Morning Energy Boost
Start your day with a sense of clarity and focus by using energising breathwork.
Technique: Kapalabhati (Skull-Shining Breath)
Sit comfortably and take a deep breath in.
Exhale sharply through your nose, engaging your abdominal muscles with each exhale. Allow the inhale to happen passively.
Repeat for 30 seconds, then rest and breathe naturally.
Benefits: Wakes up your body, clears mental fog, and sets a positive tone for the day.
2. Midday Stress Reset
When the afternoon slump hits, or stress starts to build, take a moment to recenter yourself.
Technique: Box Breathing
Inhale through your nose for 4 seconds.
Hold your breath for 4 seconds.
Exhale through your mouth for 4 seconds.
Hold your breath for another 4 seconds.
Repeat for 1–2 minutes.
Benefits: Reduces stress, calms the nervous system, and helps you regain focus.
3. Pre-Sleep Wind-Down
End your day with a calming breath practice to prepare for restful sleep.
Technique: 4-7-8 Breathing
Inhale through your nose for 4 seconds.
Hold your breath for 7 seconds.
Exhale slowly through your mouth for 8 seconds.
Repeat for 4–6 cycles.
Benefits: Slows your heart rate, quiets your mind, and signals to your body that it’s time to relax.
4. In Moments of Stress or Overwhelm
When life feels overwhelming, a quick breathing reset can help ground you.
Technique: Deep Belly Breathing
Place your hands on your belly and take a slow, deep inhale through your nose, feeling your belly rise.
Exhale gently through your mouth, feeling your belly fall.
Repeat for 3–5 breaths.
Benefits: Grounds you in the present moment and reduces feelings of anxiety or tension.
5. During Transitions
Use breathwork to mark transitions throughout your day, such as moving from work to home or preparing for a meeting.
Technique: Resonant Breathing
Breathe in and out through your nose at a steady pace, aiming for 5 breaths per minute (inhale for 6 seconds, exhale for 6 seconds).
Repeat for 2–3 minutes.
Benefits: Creates a sense of balance and flow as you shift between activities.
Making Breathwork a Habit
Start Small: Even one minute of focused breathing can make a difference.
Use Reminders: Set phone alerts or tie breathwork to daily activities like brushing your teeth or brewing coffee.
Be Flexible: Remember that breathwork is adaptable—use it whenever and however it feels right for you.
By integrating breathwork into your day, you can cultivate a greater sense of calm, energy, and presence without adding extra stress to your schedule.
Common Questions About Breathwork
Breathwork is a simple yet powerful tool, but if you’re just starting out, you might have some questions. Here are answers to the most common ones, along with tips to help you build a sustainable practice.
“Do I Need Special Training?”
Answer: No special training is required to begin breathwork. Simple techniques like deep belly breathing or box breathing are safe and easy to practice on your own. For deeper practices like Conscious Connected Breathwork, working with a trained facilitator can provide valuable guidance.
“What if I Feel Dizzy or Overwhelmed?”
Answer: It’s normal to feel new sensations when starting breathwork. If you feel dizzy, slow down your breath or switch to nasal breathing. Always listen to your body and pause if needed.
“How Long Before I See Results?”
Answer: Many people feel immediate benefits, such as relaxation or increased focus, after just a few minutes of practice. Consistency is key for long-term transformation, so start small and make breathwork a daily habit.
Start Your Breathwork Journey with Breathing Space
Ready to explore breathwork further? Breathing Space offers a variety of resources to support your journey:
Breathwork Starter Kit Course: Perfect for beginners, this course guides you through the foundations of breathwork with step-by-step instructions and practices to build your confidence.
Free Weekly Breathwork Sessions: Join our free online sessions to experience guided breathwork in a supportive and inclusive community.
Breathing Techniques Page: Explore video guides to different breathwork techniques, helping you find the style that works best for you.
Tips to Build a Sustainable Breathwork Practice
Create a Routine: Tie your breathwork practice to an existing habit, like morning coffee or bedtime.
Find Your Style: Experiment with different techniques to discover what resonates with you.
Join a Community: Practicing with others can enhance your experience and provide support.
Breathwork is more than just a wellness practice. It’s a way to reconnect with yourself, find balance in the chaos of daily life, and unlock your inner strength. Whether you’re using simple techniques like box breathing or diving into the depths of Conscious Connected Breathwork, the power of your breath is always within reach.
As a beginner, remember that breathwork doesn’t have to be perfect or time-consuming. Start small, listen to your body, and explore what feels right for you. Over time, you’ll discover how even a few conscious breaths can shift your mindset, relieve stress, and bring you back to the present moment.
