Breathwork Basics
Breath is the most portable practice you have. You carry it into arguments, waiting rooms, and sleepless nights. These basics are gentle. They are not a medical treatment — if you feel dizzy, pause and breathe normally. Favour comfort over intensity.
Find a place to sit with your feet on the floor, or lie down if sitting is difficult. Soften the belly. You are allowed to yawn, sigh, and adjust.
Steps
- Arrive. Notice the room, the temperature, and the contact points of your body with the chair or floor. Take three ordinary breaths without changing them — just observe.
- Lengthen the exhale. Inhale gently through the nose for a count of four. Exhale through the nose or mouth for a count of six. Repeat for two minutes. Longer exhales often signal safety to the nervous system.
- Box breath (optional). If you feel steady, try inhale 4 · hold 4 · exhale 4 · hold 4. Keep the holds soft — never strain. Two to four rounds are enough.
- Hand on heart. Place one hand on your chest. Feel the rise and fall. Silently offer: I am here. Stay for one minute.
- Close. Return to natural breathing. Notice one thing that feels slightly different — warmer hands, softer jaw, clearer sight. End without judging the session’s quality.
Gentle tip
Practise at the same modest time daily — after waking or before sleep — so the body learns the cue. Consistency favours calm more than dramatic sessions.
When stress rises during the day, you only need step two: a few longer exhales. That is enough to interrupt the spiral and return toward centre.