Breathwork Rituals for Daily Well-Being
Our breath is one of the most powerful tools we have for self-regulation, healing and grounding. It is an innate superpower, something we carry with us every single day, yet often take for granted. By creating simple breathwork rituals, we can make lifelong positive changes to our mind, body and nervous system.
Morning Breathwork: Waking Up with Intention
Before you reach for your phone or jump out of bed, take a moment to connect with your breath. Allow yourself to feel the rhythm of your inhales and exhales, noticing the gentle movement of air in and out of your body.
· Breathe in long and slow through the nose.
· Breathe out long and slow through the nose or mouth.
· Let this natural rhythm gently awaken your body, releasing any stiffness or tension from sleep.
· This simple practice helps transition you from rest into wakefulness, setting the tone for a more mindful, grounded day.
Midday Reset: Releasing Stress & Mental Overload
As the day unfolds and stress starts creeping in, pause for just 5-10 minutes to reconnect with your breath. Whether you’re at work, running errands, or feeling mentally overloaded, coming back to your breath can instantly shift your energy.
Find a quiet space – your car, a bathroom break, or even just sitting at your work desk.
Close your eyes if possible and take slow, intentional breaths.
Focus on the sensation of your breath moving in and out of your body.
This simple reset will naturally ease tension, clear mental fog, and help you return to the present moment with clarity and ease.
Energy Boost: Activating Your Breath
Feeling sluggish or stuck? Try an activation breath to charge up your energy.
Inhale through the mouth (relaxed face and jaw, no force).
Exhale through the mouth, allowing the breath to flow naturally.
Repeat for 5-10 minutes max.
Important: Activation breathwork stimulates the nervous system and can have contraindications for some people. If you’re unsure whether this practice is right for you, work with a certified breathwork facilitator. Always practice in a safe, seated, or lying-down position.
Evening Wind-Down: Preparing for Rest
As the day comes to an end, we can use breathwork to shift into rest-and-digest mode, preparing our nervous system for deep relaxation.
Breathe in through the nose, exhale through the mouth.
Make your exhale slightly longer than your inhale to promote calmness.
Place your hands on your chest or belly to feel the movement of your breath.
This gentle practice can help release the energy of the day, reduce anxiety and prepare you for restful sleep.
Breath for Anxiety Relief: The Physiological Sigh
If you ever feel highly anxious or tight in the chest, try a physiological sigh—a natural breath pattern the body uses to self-regulate.
Take a quick double inhale through the nose (like the breath you take when crying).
Follow with a long, slow exhale.
Repeat a few times to slow your heart rate and calm the nervous system.
For extra grounding, open your chest wide and place your arms behind you as you breathe. This will help your body naturally settle into a state of ease.
Make Breathwork a Daily Habit
Breathwork is most effective when practised consistently. To make it part of your daily routine:
Set reminders on your phone to pause and breathe.
Keep a journal to track how different techniques impact your mood and energy.
Incorporate breathwork into existing habits—try mindful breathing while making tea, stretching, or before bed.
Want to Dive Deeper into Breathwork?
If you’re curious about deepening your breathwork practice, I’d love to guide you on this journey. As a trauma-informed breathwork facilitator, I offer 1:1 breathwork sessions for profound emotional release and self-discovery.
Check out my breathwork services and reach out if you’d like to explore a personalised journey—whether for stress relief, emotional healing or energy activation.
Here’s to honouring our breath, our bodies and our well-being!