Lately I have been faced with a few situations in which I have needed to take a deep dive into my yoga teacher toolbox and use some of the techniques that I have been taught on my journey as a yoga teacher and on my personal healing journey.

If you've ever found yourself feeling stressed, anxious, or just a bit “off”, you’re not alone. In today’s fast paced world, it’s easy to get caught up in the hustle and forget about one of the most powerful tools we already have: our breath. Yes, you heard me right—our breath!

As a yoga teacher and holistic wellness advocate, I can tell you that deep breathing and breath work have truly transformed my life—and the lives of many of my students. But it’s not just about taking a few deep breaths here and there when you’re feeling overwhelmed. Breath work, when practiced intentionally and with focus, can help reduce stress, improve mental clarity, boost energy, and even enhance your overall sense of wellbeing.

So with that said, let’s dive into the world of breath and explore why it’s such a game-changer, along with some different techniques that can help you tap into this transformative practice.

Why Deep Breathing is So Powerful

First off, let’s get real: how often do we breathe consciously? Most of the time, we’re in "auto-pilot" mode—breathing without really thinking about it. But when we consciously breathe, especially in a deep and focused way, we can activate our parasympathetic nervous system (that’s the relaxation response). This can help us lower heart rate, reduce blood pressure, and activate the body’s natural healing mechanisms.

Breathing also connects us to the present moment. It’s a tool we can use to ground ourselves when we’re feeling scattered or anxious, bringing us back to the here and now. And as someone who’s passionate about holistic health, I can tell you that breath work is one of the simplest and most accessible ways to foster balance in both the body and mind.

A Little About the Science Behind It

The science is clear: deep breathing helps reduce stress hormones like cortisol and releases feel-good chemicals, such as endorphins. This can enhance mood, improve sleep, and even boost your immune system. It’s like a reset button for your nervous system! And when you practice it regularly, it can lead to lasting changes in your mental and physical health.

Now that we know why breathing is so important, let’s talk about some popular breath work techniques that you can start exploring today. The world of breath work is vast, so here are just a few options to get you started.

1. Box Breathing (Square Breathing)

Box breathing is one of the simplest and most effective techniques, especially when you need to find calm quickly. It’s perfect for anyone who wants to reduce anxiety or improve focus.

Here’s how to do it:

- Inhale for 4 counts

- Hold your breath for 4 counts

- Exhale for 4 counts

- Hold your breath again for 4 counts

Repeat for several rounds. It’s called "box breathing" because you’re essentially creating a box with your breath. This technique helps bring balance to your autonomic nervous system and calms the mind.

2. 4-7-8 Breathing

This technique is often recommended for those who struggle with insomnia or anxiety. It’s a great way to relax your body and mind before bedtime.

How to do it:

- Inhale for 4 counts

- Hold your breath for 7 counts

- Exhale slowly for 8 counts

The key to this technique is the long, slow exhale. It helps activate the parasympathetic nervous system, signalling to your body that it’s time to rest.

3. Alternate Nostril Breathing (Nadi Shodhana)

This one is a favourite in yoga practice, and for good reason! Alternate nostril breathing is known to balance the right and left hemispheres of the brain and calm the mind. It’s also a great way to clear out energetic blockages and promote mental clarity.

Here’s how you do it:

- Sit comfortably with a tall spine

- Use your right thumb to close your right nostril

- Inhale deeply through the left nostril

- Close the left nostril with your right ring finger and release the right nostril

- Exhale slowly through the right nostril

- Inhale through the right nostril, then switch and exhale through the left nostril

This alternating pattern helps restore harmony and can leave you feeling centred and relaxed.

4. Diaphragmatic Breathing (Belly Breathing)

Diaphragmatic breathing is all about engaging the diaphragm to take fuller breaths, and it’s incredibly grounding. It’s also super beneficial for anyone with stress-related issues or tightness in the chest. By breathing into your belly, you activate your parasympathetic nervous system, which signals your body to relax.

How to practice it:

- Sit or lie down in a comfortable position

- Place one hand on your chest and one on your belly

- Take a slow breath in through your nose, allowing your belly to rise as you fill your lungs with air (try to keep your chest still)

- Slowly exhale through your mouth, feeling your belly fall

- Repeat for several minutes, focusing on slow, deep breaths

This technique can bring immediate relaxation and help you feel more present.

5. Kapalbhati (Skull Shining Breath)

Kapalbhati is a more energizing breath work technique that’s often used in yoga practices to purify the mind and body. It involves short, sharp exhales through the nose, which helps clear out stagnant energy and increase mental focus.

How to do it:

- Sit in a comfortable, upright position

- Take a deep breath in

- Forcefully exhale through your nose, pulling your belly in toward your spine with each exhale

- Inhale passively between each exhale

- Repeat for 20-30 rounds, then take a few slow, deep breaths

This breath work technique can be invigorating, so it’s great to do when you need a mental pick-me-up.

Breathing for Your Soul

As a yoga teacher, I would say that breath is the bridge between the body and the mind. It’s the one thing that’s with us from the moment we’re born to the moment we leave this world, and yet we often take it for granted.

But when we give our breath the attention it deserves, we invite balance, calm, and clarity into our lives. Breath work doesn’t require special tools or equipment just your body and your focus. Whether you’re looking to reduce stress, improve sleep, boost energy, or simply find some peace in the chaos of daily life, the power of deep breathing can be your ally.

So, take a moment today to pause and breathe. It doesn’t have to be complicated—just a few minutes of mindful breath can shift your whole perspective. I promise, it’s worth it.

Let me know what breath work techniques resonate with you, and feel free to share any experiences you’ve had with using your breath to find balance. As always, I’m here to support you on your journey to a more grounded and peaceful life.

Breathe deeply, friends. 🌿

Eme x