How to Practice breath work: a guide, including a short playlist

When I teach meditation practices I talk about the breath a lot. If you’ve practiced any kind of meditation you’ve probably spent some time focussing on the breath. For many of us, it’s a powerful point of focus. It’s a constant in the body. When we breathe in we replenish and when we breathe out we release.

I say for many of us because the breath can also be a complicated point of focus for some people. If you’ve experienced trauma, for example or if you’re asthmatic like me. There are always ways to work around this and if you’d like to you can book a 121 meditation coaching session with me and we can explore your experiences.

Many of the breath work techniques we know in the West are rooted in yoga and Hindu traditions. Pranayama recognises the breath as a profound source of vitality and spiritual connection. In Hindu philosophy, prana is considered the life force that sustains all existence.

Working with the breath can take various forms. From gentle techniques where you count the length of the in-breath and out-breath, to more dynamic practices like Breath of Fire.

Whichever breath work method you choose, the benefits can include a sense of calm, improved wellness and increased energy. In fact, diaphragmatic breathing activates your body’s rest and relaxation response, which is a counter to the body’s fight or flight response.

Keep scrolling to read about the approach to breath work that I use when I practice, along with a playlist for you to listen to while you practice.

Disclaimer: you should always seek the guidance of your doctor or another qualified health professional before trying any new techniques or practices, especially if you have pre-existing medical conditions. Breath work may not be suitable for those with cardiovascular conditions or those on anti-psychotic medication.

Starting your breath work session

Start by finding yourself a comfortable space, where you won’t be disturbed. You’ll ideally want to start the session lying down, but as the session progresses listen to your body. I often find myself getting up at various points, to move my body in any way that feels good.

You might want to put cushions under your knees to support them and you’ll probably want a pillow for your head. A blanket is also useful in case you get cold. I like to be in a fairly dimly lit room, as it feels cosy and supportive.

Breathing

Try to be mindfully aware of your breath. Breathe in strongly through the nose, then exhale forcefully through the mouth and then keep repeating this pattern. There should be no pause in between breaths.

This technique can feel a little strange if you’re not used to it. I try to synch the rhythm of my breath with whatever track is playing.

Moving

At the end of each track, or at any other point that feels right for you, take around 30 seconds to shake off any built-up tension. You can do this by shaking your whole body and letting out a groan or a loud sigh.

You might also feel drawn to move your body in other ways, for example moving your arms around, kicking your legs or rocking from side to side. Listen to your body and do ever what feels good.

Sometimes, for me, this involves standing up and moving my body around. Remember to maintain your breathing pattern while you’re moving.

What you might experience while practising breathwork

You might experience any of the following:

Lightheadedness
Tingling in your body, especially your hands and feet
Feeling hot or cold
Strong emotion

If at any point you feel overwhelmed by what you’re experiencing, try slowing your breathing down. Breath at about 1/2 the speed you were breathing at before.

Holding your hands over your heart while you breathe can also feel comforting. If you. Remember, only do what feels good for you and your body.

This breath work playlist will give you a chance to try a 20-minute breathwork session. I hope you enjoy it!