Breathwork for

Emotional Regulation

Breathwork is a powerful tool for managing emotions and cultivating emotional balance. Your breath acts as a direct link to your nervous system, influencing your emotional state. By consciously controlling your breathing patterns, you can soothe anxiety, release anger, and promote feelings of calm and well-being. It's like having a built-in emotional thermostat.

When you encounter stressful or emotionally charged situations, your breath tends to become shallow and rapid. This pattern triggers the sympathetic nervous system, responsible for your body's "fight-or-flight" response. Breathwork helps to counteract this by activating the parasympathetic nervous system, responsible for the "rest and digest" response, which promotes relaxation and emotional regulation.

How Can
Breathwork Help?

  1. Stress Reduction: Breathwork techniques decrease the production of stress hormones like cortisol, promoting a sense of calm and easing anxiety.

  2. Emotional Processing: Deep, conscious breathing helps you connect with your emotions, allowing you to process and release them in a healthy way.

  3. Mind-Body Connection: Breathwork strengthens the connection between your mind and body, increasing self-awareness and emotional intelligence.

  4. Improved Mood: By regulating your breath, you can influence your neurochemistry, promoting the release of feel-good hormones like serotonin and dopamine.

Breathwork Techniques to Try

Remember, there's no pressure to be perfect. These techniques are about self-compassion, not achievement. Find what feels good for you, and be gentle with yourself.

    • Inhale quietly through your nose for a count of 4.

    • Hold your breath for a count of 7.

    • Exhale completely through your mouth, making a whooshing sound, for a count of 8. 

    • Repeat for several rounds.

    • Find a comfortable seated or lying down position.

    • Inhale slowly and deeply through your nose for a count of 4.

    • Exhale slowly and completely through your mouth for a count of 6-8, ensuring your exhale is longer than your inhale.

    • Pause briefly after exhaling before inhaling again.

    • Repeat for several minutes, gradually increasing the exhale count as you become comfortable.

    • Sit comfortably with a straight spine.

    • Use your right thumb to gently close your right nostril and inhale deeply through your left nostril.

    • Close your left nostril with your ring finger, and exhale through your right nostril.

    • Inhale through your right nostril, then close it and exhale through the left.  

    • Continue this pattern for a few minutes, observing the calming effect on your mind.

    • Find a comfortable seated or lying down position.

    • Inhale slowly and deeply through your nose for a count of 5.

    • Exhale slowly and completely through your mouth for a count of 5.

    • Continue this even inhale-exhale pattern for several minutes, aiming for about 6 breaths per minute.

    • Lie down comfortably in a quiet space.

    • Begin with a few deep, cleansing breaths.

    • Inhale deeply through your nose and into your belly, then continue inhaling into your chest.

    • Exhale in a relaxed, connected manner, allowing the breath to flow out smoothly without pausing between the inhale and exhale.

    • Continue this connected breathing pattern for 10-20 minutes, or longer if guided by a facilitator.

    • Note: It's recommended to try Conscious Connected Breathwork with a trained facilitator or in a group setting initially.

Tips for Incorporating Breathwork into Your Life

  • Daily Practice: Aim for consistent breathwork sessions, even when you're not feeling emotionally overwhelmed, to build resilience.

  • In the Moment: When you experience intense emotions, pause and take a few deep breaths to anchor yourself in the present moment.

  • Mindful Breathing: Throughout the day, bring your attention to your breath, noticing its rhythm and depth.

  • Combine with Other Practices: Pair breathwork with meditation, yoga, or journaling to deepen your emotional connection.

Did You Enjoy These
Breathing Techniques?

Here are some other ways to experience breathwork
with Breathing Space.

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Free Breathwork Resources

  • Not sure if Breathing Space is the right place for you? Come and join our weekly free online breathwork sessions led by our current trainees, and faculty! Five times a week.

    Join us for breathwork here

  • We create high quality breathwork resources every month. You are welcome to check them out! The only string is that we ask for credit if using any of the materials.

    Download Your Copies Here

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Practice Breathwork

  • We offer access to a library of breathwork techniques, guided meditations and conscious connected breathwork journeys. Also monthly live breathwork sessions with Benedict Beaumont, founder of Breathing Space.

    Get Your Access Here

  • We have a collection of low cost breathwork courses including Rewire, our 12 week transformational breathwork course that all Breathwork Facilitator Students go on. If you take the course and then later want to do the Facilitator Training, the price will be discounted from your Breathwork Facilitator training program costs.

    Check out our courses here

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