The Healing Power of Breathwork – Techniques to Restore Calm
- Paul Anthony
- Sep 30
- 2 min read
Updated: Nov 1
Breathwork is one of the simplest yet most powerful tools for improving mental and emotional well-being. By consciously regulating your breath, you can reduce stress, calm your nervous system, and create a sense of inner balance. In this blog, we’ll explore the science of breath work and share easy techniques you can start using today to restore calm and clarity.
1. Why Breathwork Works
Your breath has a direct influence on your nervous system. Slow, deep breathing activates the parasympathetic response, signalling your body to relax. It also increases oxygen flow to the brain, helping you think more clearly.
👉 Data Nugget: Studies show that just 5 minutes of slow, deep breathing can reduce cortisol (stress hormone) by up to 30%.
🔹 Breath is the bridge between the mind and the body.
2. Box Breathing Technique
Also known as four-square breathing, this method is excellent for stress relief and focus.
👉 Try This:
• Inhale through your nose for four counts.
• Hold your breath for four counts.
• Exhale through your mouth for four counts.
• Hold for four counts and repeat for 3–5 minutes.
🔹 Freebie Zone Resource: Download our Calm in 5 Minutes Breathwork Guide from the Freebie Zone.
3. Diaphragmatic Breathing
Also known as belly breathing, this technique promotes full oxygen exchange and relaxation.
👉 Try This:
• Place one hand on your chest and one on your belly.
• Inhale deeply through your nose, letting your belly rise.
• Exhale slowly through your mouth, feeling your belly fall.
• Repeat for 5–10 breaths.
🔹 This is an excellent practice before bed or during moments of anxiety.
4. Alternate Nostril Breathing
A traditional yoga practice, this technique balances energy and creates mental clarity.
👉 Try This:
• Use your thumb to close your right nostril and inhale through your left nostril.
• Close your left nostril with your ring finger and exhale through your right nostril.
• Inhale through your right nostril, then switch and exhale through your left.
• Repeat for 5–7 cycles.
🔹 Freebie Zone Tip: Try this while listening to our Inner Balance Breathwork Audio available in the Freebie Zone.
5. Breath Awareness Meditation
Simply focusing on your breath can calm mental chatter and improve mindfulness.
👉 Mini Challenge: Spend 2 minutes each morning paying attention to the natural rhythm of your breath. When your mind wanders, gently bring your focus back.
Closing Thoughts:
Breath work offers a quick reset for both the mind and body. Just a few minutes of intentional breathing can help you feel calmer, clearer, and more centred. By incorporating these techniques into your daily routine, you’ll build resilience and create a deeper connection with yourself.
🔹 Want guided breath work sessions? Sign up for our newsletter to access free audio exercises and mindfulness resources.
This really spoke to me, Paul. I started using the box breathing technique during a stressful period at work, and it’s made such a difference — especially when I catch myself holding my breath without realising. It’s amazing how something so simple can bring you back to calm and clarity so quickly. Patricia
Wonderful post, Paul — I’ve found that pairing breathwork with gentle movement, like mindful stretching or slow yoga flow, can amplify its calming effects. It helps release physical tension while the breath steadies the mind — a great alternative for those who struggle with stillness
Really insightful post, Paul — I love how clearly you’ve explained each technique. I do wonder, though, how breath work fits for those who find slow breathing actually increases anxiety at first? Some people report feeling lightheaded or more aware of discomfort when they begin. It might be helpful to include ways to ease into the practice safely for beginners. Thanks. Jonah.
Hi, this is such a beautifully structured piece, Paul — I really appreciate how clearly you’ve outlined each technique and connected it back to the nervous system. The practical “Try This” sections make it so accessible for beginners.
I’m curious — have you noticed whether certain breathwork styles resonate more strongly with people experiencing anxiety versus those dealing with fatigue or low motivation? I’ve found that some individuals respond better to energising patterns like breath of fire, while others need the slow grounding of diaphragmatic breathing.
It might also be interesting to touch on how breath awareness can complement other mindfulness practices, like body scanning or visualisation, especially for those seeking to integrate breathwork into a broader daily routine.
Really…