How to Build a Habit with Breathwork
Starting a regular breathwork practice doesn’t require any special equipment or prior experience. All it takes is a few minutes a day and a commitment to consistency.
Here are our tips to get started:
1. Create a Quiet Space
Find a quiet, comfortable place where you won’t be disturbed. This could be a corner of your living room, your bedroom, or even outdoors in nature.
2. Set Aside Time Daily
Consistency is key when it comes to breathwork. Maybe start with just 3 minutes a day if that is all the time you have to begin with, and then perhaps aim to practice for at least 5-10 minutes a day, as time allows, gradually increasing the time as you become more comfortable with the techniques. If you are able to increase the duration to as much as 20 or 30 minutes every day or alternate days you will get the maximum benefits.
3. Focus on Your Breath
Begin by focusing on the natural rhythm of your breathing as you inhale and exhale through the nose. Relax all face muscles. Take note of how your breath feels as it enters and exits your nostrils. Observe the slow rise and fall of the chest/ribcage/belly. Then, start practising a specific breathwork technique using soft and gentle breaths.
You could try connected breathing (in for 4 counts, out for 4 counts) or box breathing (in 4, hold 4, out 4 hold 4) or gentle belly breathing with a slight pause at the end of the exhale.
4. Use Guided Resources
If you’re new to breathwork, using a guided app or video can help you stay on track. There are many free resources available online that offer step-by-step instructions for various breathing exercises.
5. Keep a Journal
Keeping a breathwork journal can help you track your progress and notice any changes in your anxiety levels. Write down how you felt before and after each session to observe patterns over time.
Remember, your breathing should always be soft and gentle and you should never feel light headed or dizzy from breathing exercises. If you feel light headed or dizzy this is because you are taking in too much breath/ you are breathing too deeply. Try to simply soften the breath and maybe lengthen the breath rather than deepen the breath.
We hope you enjoy your daily breathwork!
