Breathwork: An Ancient Tool for Modern Wellness

Let’s talk about Breathwork—  the tool everyone seems to be talking about lately. Breathwork may feel like a modern trend, but it actually dates back thousands of years to the Indian practice of Pranayama and the Chinese practice of Qigong.

Modern breathwork saw a rise in the 1960s-70s and has evolved into a blend of these ancient practices and modern therapeutic techniques. But what is it? Simply put, breathwork is the practice of consciously directing the rhythm of your breathing to influence your physical, emotional, and mental states.

The Grandmother Effect

My first memory of using controlled breathwork was when I was 10 years old, staying with my grandmother for the weekend. I couldn’t sleep, so naturally I snuck down to her room and crawled in bed with her.

My grandmother is a licensed psychologist, so, as soon as I told her what was going on, she said lay down, close your eyes and focus on your breathing. She proceeded to teach me a breathing exercise in which you visualize a small pink ball deep down in your stomach, that rises and falls with each inhale and exhale. I fell straight to sleep and now, nineteen years later, I still turn to this exercise whenever sleep is struggling to find me.

The Benefits of Conscious Breathing

Breathwork isn't just a sleep aid; it’s a multi-tool for your health. Regular practice can help:

• Boost mood and regulate emotions
• Sharpen focus and mental clarity
• Improve cardiovascular health and lung efficiency
• Support the immune system

The best part? You don’t need any special equipment—just yourself and a quiet space. Here are three techniques to help you get started.

1. The Pink Breathing Ball

Best for: Sleep & Stress Relief

The breathing ball technique is a mindfulness exercise that calms the nervous system and reduces stress. You can use a physical ball, like a Hoberman sphere, but visualization works just as well.

• Step 1: Lie down, close your eyes, and visualize a small pink ball at the base of your diaphragm.
• Step 2: Inhale slowly for 3–4 seconds, visualizing the ball rising and expanding to its largest size.
• Step 3: Take a short, mindful pause at the top.
• Step 4: Exhale through your mouth for 5–6 seconds, visualizing the ball slowly deflating and dropping back to your diaphragm.
• Step 5: Repeat at least five times to enter a state of sleepy calmness.

 

2. The Physiological Sigh

Best for: Rapid Anxiety Reduction

The Physiological sigh is a breathing technique commonly used to quickly lower anxiety by activating the parasympathetic nervous system. When we are anxious, our breathing becomes shallow, causing carbon dioxide to build up in the blood. This double inhale re-inflates the tiny air sacs in the lungs to balance your system instantly.

• Step 1: Close your eyes and take a long, deep breath in through your nose.
• Step 2: Without exhaling, take a second, shorter "sip" of air through your nose.
• Step 3: Slowly exhale through your mouth, clearing your lungs completely.
• Step 4: Repeat as needed.

               

3. Breath of Fire

Best for: Energy & Focus

Breath of fire is a breathing technique often used in Kundalini yoga. It is a rhythmic series of equal length breaths where a passive inhale is followed by a quick, powerful, diaphragm-driven exhale. The quick breathing and activation of abdominal muscles provide a variety of benefits such as, energy boosts, enhanced concentration, digestive stimulation and core strengthening.

• Step 1: Sit cross-legged with your hands on your knees or one hand on your belly.
• Step 2: Inhale quickly through your nose.
• Step 3: Without pausing, exhale powerfully through your nose, pumping your navel in towards your spine as you exhale.
• Step 4: Keep the inhale and exhale equal in length and power.
• Step 5: Continue for 30 seconds to one minute, then return to normal breathing — repeat as needed.

Whether you’re looking to drift into a deeper sleep, snap out of a moment of anxiety, or spark a burst of morning energy, your breath is the most accessible tool you own. It bridges the gap between the mind and the body, offering a rare bit of control in a fast-paced world. By spending just a few minutes a day with these techniques, you aren't just breathing—you're actively shifting your internal state. Give one a try and see how a few intentional exhales can change your entire outlook.

With love,

Lily Gray

Founder & Creative Director