The Role of Breathwork in Mental Health
Breathing is something we do automatically—without thinking. Yet, the simple act of conscious breathing can be one of the most powerful tools for calming the nervous system, managing stress, and enhancing mental clarity.
Breathwork refers to intentional breathing techniques that help regulate emotions, reduce anxiety, and improve focus. It’s accessible, portable, and free—and can be practiced anytime, anywhere.
Why Breath Matters for Mental Health
Our breath is closely tied to our nervous system. When we’re stressed or anxious, our breathing often becomes shallow, rapid, or irregular. This can send the body into “fight or flight” mode, making it harder to calm down or think clearly.
By consciously changing how we breathe, we can signal to the brain that it’s safe to relax. This shifts the nervous system into a calmer state, helping reduce stress hormones, lower heart rate, and bring mental clarity.
Simple Breathwork Techniques to Try
1. Box Breathing (Four-Square Breathing)
Inhale slowly for a count of 4
Hold your breath for a count of 4
Exhale slowly for a count of 4
Hold your breath again for a count of 4
Repeat this cycle 4–5 times.
Box breathing is great for grounding and focus, often used by athletes and first responders.
2. 4-7-8 Breathing
Inhale quietly through your nose for 4 seconds
Hold your breath for 7 seconds
Exhale fully through your mouth for 8 seconds
Repeat 3–4 times.
This technique promotes deep relaxation and can help with falling asleep.
3. Diaphragmatic (Belly) Breathing
Place one hand on your chest and one on your belly
Breathe deeply through your nose, aiming to expand your belly (not chest)
Exhale slowly through pursed lips
Practice for 5 minutes to reduce tension and anxiety.
4. Alternate Nostril Breathing (Nadi Shodhana)
Using your right thumb, close your right nostril
Inhale deeply through your left nostril
Close your left nostril with your ring finger and release your right nostril
Exhale through your right nostril
Inhale through your right nostril
Close your right nostril and exhale through your left nostril
Repeat for 5 cycles.
This practice balances the nervous system and improves mental clarity.
Tips for Integrating Breathwork Into Your Day
Start small—just a few minutes daily can make a difference
Pair breathwork with moments of pause, like before meetings or after stressful calls
Use apps or reminders to prompt practice if you’re new to it
Notice how your body and mind feel before and after breathing exercises
