Gentle Breathwork Practices to Soothe Anxiety
Sarah guiding breath awareness on our Walk, Wine & Wander event.
Honestly - I don’t really like the word ‘breathwork’ (go here to read more on ‘what is breathwork’). Breathwork in the ‘modern wellness industry’ world has been associated with big experience, up-regulating, trauma releasing, ‘cool’ and ‘status’ associated spaces. Which is not my vibe, and if you’re here…probably isn’t your vibe either. Up-regulating and big experience practices are beneficial and healing, yes. But not for everyone, at all times, in all situations. My vibe - the down regulating, gentler, foundational and functional practices - are ones that we can tap into at anytime*, from anywhere, by anyone. That is what Active Rest Retreats are all about - providing tools for daily living that can be tapped into from wherever you’re at.
Do you experience anxiety sometimes?
Me too. Anxiety can feel overwhelming, even when it’s showing up as a silent (but powerful) undertone of daily life. If you’ve ever wished for a simple way to ease tension and find calm, breathwork might* be exactly what you need. Unlike intense styles that focus on high-energy activation, gentle breathwork offers a soothing approach—perfect for sensitive nervous systems and those who find the up-regulating or ‘big experience’ techniques too much or aren’t ready to ‘go there’ just yet.
*Because I’m all about accessible practice - I wouldn’t be doing my job if I didn’t let you know that sometimes breathing and focussing on your breath does NOT help. If you’re in a very high state of activation or if you have associated trauma with the breath - doing these practices could just send you deeper into the stress cycle. It is good to be aware of this, and to also know that there are OTHER practices that you can tap into which do not focus on only the breath, but help you to self-refulate and come back into a state of ease and presence. If you’re curious about this, please reach out to us via email or our socials for more information :)
How Breathwork Supports Your Nervous System
Your breath is directly connected to your autonomic nervous system, which has two primary branches: the sympathetic nervous system (fight-or-flight/activation) and the parasympathetic nervous system (rest-and-digest/engagement). When anxious, your sympathetic nervous system is in overdrive—your heart races, breathing becomes shallow, and your body/mind is on alert and reactionary.
Put simply - breathwork tones (activates) the vagus nerve (parasympathetic system), signalling to your body that it is safe to relax. Slowing and easing your breath shifts you from stress to ease*, helping your body regulate itself naturally.
Curious about the nervous system or need a little more explanation? Watch this fun & informative video. You won’t regret it 😛
Read more on how Breathwork benefits your overall wellbeing.
3 Breathwork Practices to Try at Home
First up - if you find ‘breathing’ uncomfortable - here are 5 tips to breathing comfortably and making your experience a little more easeful.
1. Extended Exhale Breathing (Visama Vritti Pranayam)
A longer exhale tones the Vagus Nerve, stimulates the parasympathetic nervous system, and slows the heart rate - telling your body that it is not in threat, and therefore working to reduce anxiety.
Use when: perfect to use anytime of the day, during any activity!
How:
Inhale through your nose for four counts.
Exhale slowly through your mouth for six or eight counts.
Repeat for 3-5 minutes (or longer if you can!).
Pro tip: once you feel comfortable with this, you can start increasing the counts - inhale for 6, exhale for 8. Inhale for 8, exhale for 10. Just play with it!
2. Box Breathing
This structured technique creates a sense of rhythm and balance. It can help to reign in a racing mind.
Use when: during a ‘cup of tea’ moment or if you’re in a spot of mind-bother ;)
How:
Inhale through your nose for four counts.
Hold for two counts.
Exhale through your nose for four counts.
Hold for two counts. Repeat for 2-5 minutes (or longer!).
Pro tip: once you feel comfortable with the two count hold, start to play with increasing this count and the breaths too - four, six, eight…play with it! In four, hold four, out four, hold four. In four, hold six, out four, hold six.
3. Bee Breath (Bhramari Pranayam)
Humming creates vibrations that stimulate and tone the vagus nerve, promoting relaxation and a shift into parasympathetic.
Use when: before falling asleep! I like to practice this even when I’m around people during the day but the surroundings are noisy - they can’t hear me humming away 😛
How:
Inhale deeply through your nose.
As you exhale, hum gently with lips closed. Make sure you’re not clenching your teeth.
Once your whole exhale is finished, passively inhale again, to begin the next round of humming.
Feel the vibration in your throat and head. Repeat for 3-5 rounds or up to 2 minutes.
Pro tip: singing and ‘humming’ songs also works perfectly fine 😉 - great for when you are around people and feel self-conscious to do the generic ‘long hums’s.
3 Breathwork Practices to Try at Work
When stress arises at work, these discreet techniques can help you regain a sense of grounding and clarity.
1. Physiological Sigh
Use when: in moments of realisation that you’re stressed, holding your breath, or shallow breathing. Just sounds like a sigh - nothing out of the ordinary for a stressed professional 🤔😛
How:
Take a slow inhale through your nose until your lungs feel 90% full.
Take a final shorter stronger inhale (like a last sip of air) to expand your lungs to full capacity/100%.
Exhale slowly and fully through your mouth with a sigh.
Repeat 3-5 times.
Pro tip: follow this with a 2 min round of Extended Exhale and then 2mins of Box Breathing (from the list above) for ultimate reset.
2. Mindfulness of Body & Breath
A grounding, releasing and presencing exercise that shifts attention away from anxious thoughts and works to melt tension in the body.
Use when: perfect for a 20min screen break, mid-board meeting, or even while on the toilet (if that’s the only paused moment you can find in your day!).
How:
Sit upright and take a few moments to slowly look around and take in your environment. Whats here? Doors, walls, pot plants, sunlight coming in throught the windows…
Feel your feet on the ground, sit bones on the seat, connecting to the support beneath you whatever that is. What texture does it have, what does it look like?
Notice any pockets of tension in the body - clenched fists, furrowed brows, clenched jaw, belly tight, hips tight…Now consciously soften each of these places, one at a time.
Ensuring the belly, shoulders and chest are relaxed, take a few slow breaths (using any of the above breath techniques!).
After a few minutes/rounds of breath, do another body scan to look for tension again. Soften again.
Repeat 2-3 more times.
Bring your awareness back to the ground/support beneath you. Then your surroundings. Then back to whatever it was that you were doing…
Pro tip: repeat this as many times as needed throughout the day. This is not a once-and done practice, but something that becomes automatically part of your day and awareness for life!
3. Straw Breath
A soothing, cooling and calming breath practice.
Use when: you’re feeling frustrated/angry, stressed or fast-paced and hasty.
How:
Inhale through your nose.
Purse your lips, creating a little hole (like you have a straw between the lips), and exhale slowly through that hole.
Repeat 5-10x or for 3-5mins.
Pro tip: for extra ‘cooling’ inhale through the ‘straw’ (pursed lips) instead of the nose.
Making Breathwork a Daily Habit
You don’t need hours or strict ‘sitting’ practices to feel the benefits. Just a few breaths, multiple times a day can make a noticeable and beneficial difference.
Breathwork is a gift of presence and pause you can give yourself anytime, anywhere. Each inhale is an invitation to the now, and each exhale is an opportunity to soften and release. You deserve to move through life with ease—one breath at a time.
This blog was written by Sarah - Active Rest Retreats co-director, co-founder and co-facilitator. Sarah specialises in breathwork and brings the ‘rest’ vibes to all of our on-Country retreats and events. Read more about her here.
Join us on retreat to learn more about your breath, how to breathe in a way that brings YOU ultimate ease and presence, and how you can incorporate this practice into your day in a meaningful and effective way…