Begin a Breathwork Practice: Five Essential Exercises

At our Retreat Day in July, we learnt and practiced the power of breathwork with incredible practitioner Sama Trinder.

Breathing is something we usually take for granted, but how we breathe can have a significant effect on our body and mind. 

Breathwork helps us harness the power of our breath to support our physical and emotional wellness.

These five essential exercises are techniques you can use anywhere, anytime you need to focus or calm your mind. On the school run, in a meeting, when your mind just won't switch off at night.

Try them out, and perhaps add the ones that you like best to your mental wellbeing toolkit...

Five Essential Breathwork Techniques

Box breathing can help you feel calm fast, steady your nerves and find focus.

Inhale through your nose for a count of four, hold for four, exhale for four and then hold again for four. That is one 'box'. Repeat 4-6 times, keeping your breaths smooth and steady.

Diaphragmatic breathing helps ease tension.

Sit or lie down comfortably, place one hand on your stomach and the other on your chest.

Inhale deeply through your nose, feeling your stomach rise against your hand, and exhale slowly through your mouth, allowing your stomach to relax.

For help with winding down and nipping late-night overthinking in the bud, 4-7-8 breathing helps you slow down the rythmn of yout mind.

Inhale through the nose for four seconds, gently hold the breath for a count of seven, then exhale through the nose for a further eight.

Start with 3-4 sets.

Altenate Nostril Breathing helps balance your energy and mood, and improves your concentration.

Sit comfortably, close your right nostril with your thumb and inhale through your left, then close your left nostril and exhale through your right.

Repeat, alternating nostrils.

The Breath of Fire technique helps you energise and improve focus, and may even help with respiratory function.

Take a natural breath in, and then exhale with rapid, powerful breaths through the nose. You'll naturally inhale between each one. Start with a 15-30 second set, and repeat if it feels good.

Begin gently

The key to beginning a breathwork practice is to listen to your body.

How do you want to feel? Which techniques and exercises make you feel more centred, energised or calm? 

Start slowly and observe how your body and mind feels. What feels good for you? 

If you are pregnant or have issues with blood pressure, please take extra care. Diaphragmatic Breathing is a gentle place to start, but you should always consult your midwife or medical team if you have any concerns.

Your Safe Space is all about creating a personal toolkit of mental wellness resources, from techniques to people to jewellery. Perhaps pair your breathwork practice with journalling or meditation, or support your exercises with our Breathing Star-Set Pendant (here in silver or gold), designed for this very purpose.

However you incorporate breathwork into your life, you'll soon discover a powerful tool that is always with you. Take it slow, and enjoy the journey!