Breathwork Basics: A Beginner's Guide

The Basics of Breathwork

Breathwork might seem straightforward, as breathing is something we do every day. However, in the rush of daily life, we often take our breath for granted. There’s much more to it than just inhaling and exhaling.

 

The best breathwork involves breathing through the nose - gently inhaling and exhaling, while embracing the breath with love and mindfulness (MINDFULNESS FOR MENTAL HEALTH).

Breathwork is simple, and you can practice it on your own. However, for deeper breathwork techniques, it is important to seek the guidance of a trained professional, ideally a qualified and experienced yoga instructor, as breathwork is a core practice in yoga.

 

How to Practice Breathwork on Your Own

Find a Comfortable Position
Sit in a comfortable position, or lie down, ensuring your posture does not obstruct your breath. You can also sit on a chair.

Close Your Eyes

Gently close your eyes to help calm your mind and focus on your breath.

Inhale Slowly through Your Nose
Take a deep breath in through your nose, keeping it soft and gentle. Avoid breathing loudly or forcefully, as it may strain your body, especially your heart and lungs.

Exhale Slowly through Your Nose
After inhaling, slowly exhale through your nose, paying attention to the sensation of the breath inside your body.

Start with One Minute
Practice for one minute to begin with. Gradually increase the duration as you become more comfortable.

Practice Anytime
You can practice breathwork anytime throughout the day when you need to calm your mind and center yourself.

Try It Yourself: Additional Resources
For a deeper experience, I’ve included a Zen Yoga sequence video that you can safely practice at home. It’s designed to help you unwind after a long day and improve your sleep over time.

 

(Click here to watch the Zen Yoga video)

Additionally, I’ve shared a video on the benefits of yoga, highlighting how it helps my clients improve sleep and manage stress.

(Click here to watch the benefits video)

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Benefits of Breathwork

Calming Your Mind

Breathwork helps to release stress, nervousness, anxiety, agitation, and even anger. When you inhale, you feel the breath moving through your body, and when you exhale, it feels like you’re letting go of a burden.

 

Mind Therapy

Breathwork is a soothing mental therapy. It softens your thoughts, like a sponge absorbing unwarranted ideas and releasing them, clearing your mind (UNDERSTANDING MENTAL WELL-BEING).

 

Body Comfort

Breathwork brings a sense of comfort, almost like a gentle massage. When you finish, your body feels light and at ease.

 

Soul Food

Breathwork nourishes the soul, bringing positivity. It helps regulate the flow of blood, ensuring it moves gently, rather than rushing.

Breathwork: Rejuvenating To Your Breath, Body, Mind, and Soul
After each breathwork session, it feels like you’ve returned from a mini holiday. You’ll feel refreshed and ready to approach challenges with clarity, logic, and patience. Just like your breath moves step by step through your body, you will learn to approach life in a measured, rhythmic way, exhaling and progressing one step at a time.

(Ms. Nava is a Zen entrepreneur who founded Nava's Zen at 58 and is now in her 60s. She is a certified yoga instructor, coach, and counselor. With over 22 years of lecturing experience, including 13 years in the Curtin University Australia Degree Twinning Program, she shares her passion for Zenfulness through the small steps we take towards aging gracefully and fostering personal growth).