Let me guess: You’ve tried everything.
You’ve downloaded the meditation apps. You’ve signed up for yoga classes. You’ve even invested in self-help books that now collect dust on your bookshelf. And yet, here you are — still feeling that gut-wrenching anxiety, the never-ending to-do list swirling in your mind, and a sense of overwhelm that seems impossible to shake.
I know that feeling all too well. I’ve been where you are — in a career that demands everything, feeling stretched thin, struggling to find the "off" button for my brain. I was desperate for some relief, something that could help me feel even a little more grounded.
That’s when I stumbled upon breathwork. It was a game changer. With just a few minutes of intentional breathing, I discovered a tool that helped me manage my anxiety and regain control over my chaotic thoughts.
What is Breathwork?
At its essence, breathwork involves techniques that focus on your breath to promote relaxation and reduce stress. You might think, “I know how to breathe!” But the truth is, many of us don’t breathe effectively, especially when stress hits. Breathwork teaches you to harness the power of your breath, transforming it into a calming and centering force.
Why Breathwork Works
When we’re overwhelmed, our bodies react by flooding us with stress hormones. This is a natural response, but it can leave us feeling jittery and anxious. Breathwork helps shift your body from that hyper-alert state to a calmer one, enabling you to regain focus and clarity.
Picture this: You’re in a meeting that’s spiraling out of control, voices overlapping, and tension in the air. Instead of getting swept away in the chaos, you take a moment to breathe deeply. That small pause can make all the difference.
My Go-To Breathwork Technique
One of my favourite techniques is the 4-7-8 method. It’s straightforward and can be done virtually anywhere—yes, even at your desk!
1. Find a comfortable position. You can sit or stand, whatever feels best.
2. Inhale through your nose for a count of 4.
3. Hold your breath for a count of 7.
4. Exhale slowly through your mouth for a count of 8.
Repeat this cycle three to four times. Trust me, you’ll be amazed at how quickly you start to feel a sense of calm wash over you.
Real-Life Transformation
The 4-7-8 technique is a breathing tool you can use anywhere, it takes minutes to do and can quickly shift your experience of something that is happening to you in that moment.
But Breathwork can also provide real-life transformation. I was first introduced to concious circular breathing, most comparable to holotropic breathwork that involves following a 3-part breathing pattern through the open mouth for 15-30 minutes while listening to music and being guided by a facilitator. After my first 30 minute session, I felt years of grief leave my body. Something I had been longing for but had never felt to that extent through talk therapy, journalling and mindset work. That's because Breathwork allows us to tap into the body, emotion is just energy that we can store or transform and release. It can have profound effects when we bring those stored emotions to the surface, process and release them.
We create room in our nervous systems, room in our bodies to have capacity for the daily challenges we face in life - from jobs, relationships to parenthood. Healing is never having a life absent of challenges but rather creating space so we can hold all of that.
Incorporating Breathwork into Your Routine
The beauty of breathwork is its flexibility. You can use it as a quick reset during the workday or as part of your morning routine. Here are a few tips to help you seamlessly incorporate it into your life:
Set reminders:
Use your phone to prompt you to take a few minutes to breathe during the day.
Pair it with another habit:
If you have a morning coffee ritual, take a moment to breathe before you sip.
Create a calming space:
Find a quiet corner where you can practice, even if it’s just for a few minutes.
Conclusion
If you’re feeling overwhelmed and burnt out, know that you’re not alone. Life can be a lot, but with breathwork, you have a simple and powerful tool at your fingertips. It’s time to reclaim your calm and crush that anxiety. So, take a deep breath, give it a try, and watch as your world begins to shift.
Remember, it’s all about progress, not perfection. Breathe deeply, and know that you deserve the relief you seek!
Tess Rouse Breathwork offers 1-1 virtual sessions, which are customized to help you through whatever your current experience is.
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