Breathwork

What people are struggling with

Feeling anxious, wired, or unable to calm down

Breathing that feels shallow, tight, or restricted

Using breath unconsciously during stress

Trying breathwork that feels overwhelming or too intense

Not knowing which breathing styles are actually helpful

What’s actually happening

Breathing patterns directly influence nervous system state.

Stress shifts breathing toward short, shallow, upper-chest patterns.

The body uses breath as a signal for safety or threat.

Changing breath rhythm can shift state faster than thinking.

Not all breathwork is calming; intensity matters.

Quick self-check

You often hold your breath without realizing it.

Your breathing speeds up during stress.

Deep breathing sometimes makes you dizzy or uneasy.

You sigh frequently or feel air-hungry.

Slowing your breath changes how you feel almost immediately.

If several of these apply, breathwork may be a useful entry point.

Breath tools that help

Long exhale breathing

Inhale through the nose for 4 seconds.

Exhale slowly for 6–8 seconds.

Continue for 2–5 minutes.
Supports downshift and calm.

Nasal breathing

Breathe only through the nose at rest.

Keep breath quiet and gentle.
Helps regulate pace and reduce stress signaling.

Coherent breathing

Inhale 5 seconds.

Exhale 5 seconds.

Continue for 3–5 minutes.
Supports balance and steady regulation.

Common mistakes

Using fast or intense breathing without regulation skills.

Pushing through dizziness or discomfort.

Treating breathwork as a performance or challenge.

Doing long sessions instead of short, consistent ones.

Ignoring posture, tension, or environment while breathing.

When not to use breathwork

When breathing techniques increase anxiety or dizziness.

When you feel dissociated or unreal.

When exhaustion would be better addressed with rest.

When gentle grounding would feel safer.

Breathwork should feel stabilizing, not forcing.

Simple daily rhythm

Morning: 2 minutes of nasal or long-exhale breathing.

Midday: Brief pause to slow and soften the breath.

Evening: Gentle breathing only, no intensity.

Night: Natural breathing. No techniques.

Consistency matters more than depth.

Related topics

Nervous system regulation

Somatic release

Grounding and stabilization

Signs of overload and imbalance

Continue exploring

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