Let’s be real—how often do we actually pay attention to our breath? I mean really notice it? Most of us are out here shallow breathing our way through deadlines, dishes, and daily chaos, completely disconnected from one of the most powerful tools we have for peace and presence: our breath.
But here’s the good news: mindful breathwork isn’t just for yogis on mountain tops or folks with hours to meditate. It’s for all of us—especially the busy, the overwhelmed, and the burnt-out.
At our retreats, mindful breathwork is one of the very first things we introduce, and for good reason. It grounds us, centers us, and brings us right back into our bodies. You don’t need anything fancy—just your breath and a willingness to slow down.
Let’s dive into what breathwork is, why it works, and how you can start practicing it today.
What is Breathwork?
Simply put, breathwork is the intentional practice of controlling your breath to shift your state of being—mentally, emotionally, and physically.
Sounds simple, right? That’s because it is. But don’t let its simplicity fool you. Breathwork has been used for thousands of years across different cultures to support everything from healing trauma to increasing focus and energy.
And the best part? You’re already carrying the tool with you 24/7.
Why Breathwork Works (and Why We Love It on Retreat)
At our retreats—whether it’s in the ranch yoga dome or barefoot on the beach—we use mindful breathwork for so many things:
- To ground before journaling
- To reset between sessions
- To calm nerves
- To reconnect to the body and release stuck energy
- To start the day with clarity
And yes… to just breathe in peace and presence
Breathwork helps activate your parasympathetic nervous system—that’s the “rest and digest” zone—which means less stress, less anxiety, and more calm. It also improves circulation, boosts oxygen flow (hello, natural energy!), and helps move emotional energy through the body.
Translation: it’s like a mini internal massage for your soul.
Beginner-Friendly Breathwork Techniques to Try
If you’ve never done breathwork before, don’t stress. I’ve got you. Here are a few simple techniques I often use on retreat that you can try at home:
Box Breathing (aka 4-4-4-4)
Great for: calming the nervous system, easing anxiety, and refocusing.
Inhale for 4 seconds
Hold for 4 seconds
Exhale for 4 seconds
Hold for 4 seconds
Repeat for 4–6 rounds.
Pro tip: Picture drawing a box with each breath—it helps you stay focused and steady.
3-Part Breath (Dirga Pranayama)
Great for: grounding, slowing down racing thoughts, and connecting to your body.
Inhale first into your belly, then your ribs, then your chest
Exhale from the chest, then ribs, then belly
Do it slowly and intentionally for 5–10 rounds
This one’s incredible for those moments when your mind is spiraling or you’re feeling scattered. It brings you right back to your center.
3. Energizing Breath of Fire (for when you need a boost)
Great for: waking up, boosting energy, and clearing mental fog.
Sit comfortably
Inhale and exhale rapidly through the nose (short, equal bursts), keeping the breath rhythmic
Start with 15–30 seconds and work your way up
Note: This one is more advanced and not recommended if you’re pregnant or have certain medical conditions—so always listen to your body.
Breathwork Tips for Everyday Life
You don’t need to carve out an hour or light a bunch of candles (though if that helps, go for it!). Here’s how you can sneak mindful breathwork into your day:
- Before your morning coffee—try 3 rounds of box breathing
- In traffic or before a stressful meeting—use 3-part breath
- Midday slump? Try a short burst of breath of fire
- Feeling overwhelmed? Pause and breathe deep into your belly
Trust me—your nervous system will thank you.
Final Thoughts
We spend so much time trying to “fix” things externally—when often the most powerful shift comes from simply turning inward and tuning into our breath.
At retreats, I’ve watched women go from frazzled to centered in just a few rounds of mindful breathwork. It’s honestly one of the fastest, most accessible ways to reset and reconnect.
So if you’re feeling disconnected, anxious, exhausted—or you just need a moment to come back to you—start with your breath. And hey, come join us on retreat if you want to go deeper with this work in a supported, soul-nourishing environment.
Let’s breathe, release, and begin again. You’re worth that pause.
With love (and a big exhale),
Shannon
