Breathwork Basics to Reset Your Mind and Find Calm

Life can often feel like a juggling act, can’t it? Whether you’re managing a business, working remotely, or simply trying to find time for self-care, stress has a way of creeping in. The good news? You already have a powerful tool to combat it - it’s your breath.

Breathwork isn’t new; it’s been practised in various forms for centuries. But in our modern, busy lives, it’s an essential practice to reset your mind, restore calm and recharge - no wellness retreat required.

This blog explores the basics of breathwork, its benefits and some simple techniques you can incorporate into your day. You don’t need any fancy equipment or hours of spare time. Just you, a little curiosity and a few minutes.

What Is Breathwork?

Breathwork refers to conscious breathing exercises and techniques designed to improve mental, emotional and physical well-being. It’s about more than just deep breathing - it’s about connecting with your breath intentionally and mindfully.

By doing so, you can regulate your nervous system, quiet your busy thoughts and build resilience to stress. From ancient yogic practices like Pranayama to modern therapeutic approaches, breathwork is as diverse as its benefits.

Why Should You Practise Breathwork?

Think of your breath as your built-in reset button. Here’s why prioritising breathwork could be the self-care habit you’ve been searching for:

1. Reduces Stress and Anxiety

Breathwork activates the parasympathetic nervous system, signalling to your body that it’s safe to relax. Studies have shown that intentional breathing can reduce cortisol levels - the hormone associated with stress.

2. Improves Focus and Productivity

Struggling to focus during back-to-back Zoom meetings? Breathwork delivers more oxygen to your brain, which can help improve clarity and concentration.

3. Boosts Your Mood

By regulating your breathing, you can release endorphins - your body's natural mood lifters. Breathwork is a simple, drug-free way to feel more at ease.

4. Better Sleep

Trouble falling asleep? Slow, rhythmic breathing can reduce insomnia and prepare your body for a restful night.

5. Encourages Mindfulness

Breathwork brings you into the present moment. This can be particularly grounding during your busiest days, helping you approach challenges with a clearer and calmer mindset.

• 6 Simple Breathwork Techniques to Reset Your Mind

Think you don’t have time for breathwork? Think again. None of these techniques takes more than a few minutes, making them perfect for even the busiest professionals.

1. Box Breathing

This technique is a favourite among athletes and executives alike for its simplicity and effectiveness.

• Sit comfortably.

• Breathe in through your nose for a count of 4.

• Hold your breath for a count of 4.

• Exhale through your mouth for a count of 4.

• Hold your breath for a count of 4 again.

Repeat for 4-5 cycles. Box breathing is excellent for calming your nerves during moments of high stress or overwhelm.

2. 4-7-8 Breathing

Popularised by Dr Andrew Weil, this technique is brilliant for relaxation and sleep.

• Breathe in through your nose for a count of 4.

• Hold your breath for a count of 7.

• Exhale slowly through your mouth for a count of 8.

Try this pattern for 4 cycles, especially when you're lying in bed and struggling to unwind.

3. Alternate Nostril Breathing (Nadi Shodhana)

This ancient yogic practice balances your mind and body, making it ideal during chaotic workdays.

• Sit in a comfortable position.

• Gently press your right thumb against your right nostril and inhale through the left nostril.

• Close off your left nostril with your fingers, release your right nostril, and exhale.

• Now inhale through the right nostril, close it, and exhale through the left.

Continue alternating for 5 rounds. It’s deeply refreshing and balancing.

4. The 2-to-1 Ratio Breath

For moments when stress feels overwhelming, this technique helps anchor your mind and body.

• Breathe in through your nose for a count of 4.

• Exhale slowly for a count of 8.

The longer exhalation signals your nervous system to relax, helping you feel more grounded in moments of chaos.

5. Breath of Fire

Feeling sluggish mid-afternoon? This energising breathwork method can wake you up better than an espresso.

• Sit tall.

• Start with a steady inhale through your nose, followed by a rapid and forceful exhale.

• Continue this cycle at a steady pace, aiming for 30 exhales.

Note: Breath of Fire is more advanced and not recommended for beginners or those with certain health conditions.

6. 5-Minute Mindful Breathing

Sometimes, the simplest practice can be the most effective.

• Find a quiet space.

• Close your eyes and focus on your breath.

• Notice its rhythm, how it feels as it enters and leaves your body and any sensations that arise.

This exercise is excellent for grounding yourself during busy days or transitioning between work tasks.

Integrating Breathwork into Your Day

Even if your schedule feels packed, there’s always room for breathwork. Here’s how you can fit it into your routine:

• Morning Reset: Begin the day with 3 rounds of 4-7-8 breathing to set a calm tone.

• Midday Recharge: Use Breath of Fire before lunch to revitalise your energy.

• Evening Wind-Down: Try Alternate Nostril Breathing or the 2-to-1 Ratio method before bed to de-stress.

Consider setting daily reminders or using wellness apps to stay consistent. The more you practise, the easier it becomes to tap into your breath during stressful moments.

Your Breath is Always With You

Breathwork is one of the most accessible tools for achieving a calm, centred, and collected mindset. It’s simple, free, and effective - a powerful ally in your wellness routine.

Whether you’re a wellness enthusiast or a busy professional just starting your self-care journey, breathwork has the potential to transform your well-being - one breath at a time.

If these techniques resonate with you, don’t keep them to yourself. Try them out, share them with a friend, or create a breathwork routine for your team at work. Small steps can lead to big changes and it all starts with a single breath.