Today we’re talking about something we all do—every single day—but probably don’t think much about: breathing. 

But this isn’t just about taking a deep breath when you're stressed. We’re diving into breathwork—what it is, the different styles, and how building a regular practice can improve your physical, mental, and emotional health. 

Take a deep breath in… and out. Let’s get started. 

What is Breathwork? 

 So what exactly is breathwork? Simply put, breathwork refers to conscious control of your breath to influence your mental, emotional, or physical state. 

It’s a powerful tool that has roots in ancient traditions—from yogic pranayama to Buddhist meditation—and today, it’s used in modern wellness, therapy, and even performance coaching. 

Think of it as meditation in motion, using your breath to guide your mind and body into a place of balance, focus, or release. 

 There are many forms of breathwork, and each one serves a slightly different purpose. Let’s explore a few popular styles: 

Box Breathing (aka Square Breathing) 

How it works: Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. 

Best for: Stress relief, anxiety, and improving focus. 

Used by: Navy SEALs, athletes, professionals under pressure. 

Pranayama (from Yoga) 

Examples: Nadi Shodhana (alternate nostril), Kapalabhati (skull-shining breath), and Ujjayi (ocean breath). 

. Nadi Shodhana (Alternate Nostril Breathing): 

Nadi = energy channel 

Shodhana = purification 

 Together: “Cleansing of the energy channels” How to Do It: 

1. Sit comfortably with a straight spine. 
2. Use your right hand in Vishnu Mudra (fold middle and index fingers, use thumb and ring finger). 
3. Close the right nostril with your thumb. 
4. Inhale slowly through the left nostril. 
5. Close the left nostril with your ring finger, release the right. 
6. Exhale through the right nostril. 
7. Inhale through the right nostril. 
8. Close the right, open the left, and exhale. 
9. That’s one round—repeat for 5-10 rounds. 

Benefits: 

• Calms the nervous system 
• Balances left and right brain hemispheres 
• Enhances mental clarity and focus 
• Great before meditation or sleep 

Kapalabhati (Skull-Shining Breath) Meaning: 

Kapala = skull 

Bhati = light or shine 

 Together: “Skull-shining breath” (suggesting clarity or enlightenment) 

 How to Do It: 

1. Sit with a straight spine and relaxed shoulders. 
2. Take a deep inhale through the nose. 
3. Begin short, sharp exhales through the nose by forcefully contracting your abdominal muscles. 
4. Inhalation happens passively between each exhale. 
5. Start with 30 quick exhales, rest, then repeat up to 3 rounds. 

 Avoid if pregnant, have high blood pressure, or recent surgery. 

 Benefits: 

• Energizes and detoxifies the body 
• Strengthens core and diaphragm 
• Clears sinuses and respiratory passages 
• Boosts focus and inner fire (agni) 

Ujjayi (Ocean Breath) Meaning: 

Ujjayi = victorious 

 Also known as "ocean breath" for its wave-like sound 

 How to Do It: 

1. Inhale deeply through the nose. 
2. Slightly constrict the back of your throat (like you’re fogging up a mirror with your mouth closed). 
3. Exhale slowly through the nose, maintaining the gentle throat constriction. 
4. The breath sounds like a gentle ocean wave. 

You can use this breath during meditation. 

Benefits: 

• Promotes calm and steady focus 
• Enhances presence during yoga practice 
• Gently warms and oxygenates the body 
• Soothes the nervous system 

Holotropic Breathwork 

How it works: Rapid, deep breathing in a guided setting—usually accompanied by music. 

Best for: Emotional release, self-exploration, trauma healing.  Typically done in a workshop or therapeutic setting. 

 Wim Hof Method 

How it works: Cycles of deep breathing followed by breath holds, paired with cold exposure and mindset work. 

Best for: Boosting immune system, building resilience, increasing energy. Invented by: Wim Hof, aka “The Iceman.” 

5. Coherent Breathing 

How it works: Breathing at about 5-6 breaths per minute to balance the nervous system. 

Best for: Heart rate variability, relaxation, long-term wellness. 

Supported by: Science! Used in biofeedback and trauma therapy. 

Now let’s talk about the benefits. Why add breathwork to your daily or weekly routine?  

• Reduces stress and anxiety – Breath slows down the nervous system, pulling you out of "fight or flight." 
•  Improves focus and clarity – Oxygen-rich breathing boosts mental performance. 
•   Enhances emotional resilience – Helps process and release trapped emotions.   Boosts physical health – Supports immunity, lowers blood pressure, and improves sleep. 
•   Deepens mindfulness – Helps you tune in to the present moment and connect with your body. 

And here’s the best part—it’s free. No fancy equipment…. No expense Just your breath. 

Creating a Breathwork Routine 

 If you’re new to breathwork, start small. Here’s a sample mini-routine: 

• Morning: 3 rounds of breathing to energize. 
• Midday: 5 minutes of box breathing before a meeting or during a break. 
• Evening: 5-10 minutes of alternate nostril breathing to wind down. 

You can also explore guided breathwork on apps like Insight Timer, Breathwork, or even YouTube. 

The key? Consistency. Just like with any mindfulness practice, the benefits grow over time. 

So the next time life feels chaotic, or you just need a reset—pause. Inhale deeply. Exhale fully. 

 You have everything you need, right here, in your breath. Keep breathing. Call in Breathwork! Call IT in With Dar!