How the Power of your Breath can heal Stress, Anxiety and Tension

It becomes very easy to get lost in the ups and downs of daily life emotionally. Stress, anxiety and tension are common, yet not many people realise the amazing power of our breath as a tool for emotional regulation and healing. Breathwork is an umbrella term covering various techniques that offer a natural, accessible way to release stored emotions and cultivate more profound inner calm.

This blog will help you understand the principles behind breathwork, its benefits, and how to integrate it into your life.

What is breathwork, and how does it work?

Breathwork is used to refer to a range of practices under conscious control of breath, leading to specific physical, mental and emotional results. That may go from easy, simple exercises, such as diaphragmatic slow breathing, to more structured practices like Holotropic Breathwork or the Wim Hof Method.

When we breathe, our nervous system responds. Shallow, rapid breathing activates the sympathetic nervous system, which triggers the body’s stress response. On the other hand, slow, deep breathing stimulates the parasympathetic nervous system, responsible for relaxation and recovery. Through conscious change in breathing patterns, we may affect physiological states, still the mind, and even access and process deeply held emotions.

How do I start?

You don’t need any special equipment or high-tech training to get started. Here’s how you can begin.

Find a Quiet Space: Identify a comfortable place where you will not be disturbed.

Set an intention: Whether it’s to relieve tension, calm anxiety, or simply to relax, having a purpose can really deepen the practice.

Start Simple: Begin with techniques like box breathing (inhale for four counts, hold for four counts, exhale for four counts, hold for four counts) or diaphragmatic breathing (placing your hand on your abdomen and focusing on deep belly breaths).

Progress Gradually: As you get comfortable, you can progress to more advanced techniques either through classes or guided sessions online or in person.

Be Consistent: With any practice, consistency is what counts. Begin with five minutes a day and work up from there.

Why can I have strong emotions during breathwork?

It can bring up intense feelings, such as crying or deep sadness. This is because controlled breathing may open up parts of the brain and body where trauma or suppressed emotions are contained. So, this process can offer a safe environment that allows the feeling to express and process; most people feel much better after this release. 

Approach it with self-compassion: if you’re very emotional, just let the feelings be without judgment. If it feels too much, take a break or find a qualified facilitator for guidance.

Are there any negatives?

While breathwork is generally safe, it’s not without potential drawbacks. Rapid or intense breathing can sometimes lead to dizziness, tingling, or a temporary sense of disorientation. These effects are usually harmless but can be unsettling if you’re unprepared.

Those who have any medical condition, especially respiratory problems, heart conditions or seizures, should approach advanced techniques only under the supervision of a professional. Rigorous breathwork should also be avoided during pregnancy. Starting slow and listening to your body is always important. 

Does it release trauma?

Breathwork can access deeper states of consciousness and therefore bring up suppressed memories or feelings. For some people, this means a profound sense of relief and healing; for others, this process may take several sessions, or sometimes further support by a therapist to work through what is released.

It should be noted that although it can be a very potent tool, breathwork is no substitute for professional therapy. Consider adding breathwork into an overall healing plan guided by a qualified practitioner in a case where you have diagnosed deep traumas, or suspect that you will confront them.

Does it really work?

Much of the claimed benefit of breathwork has scientific backing. Numerous studies show that controlled breathing can:

• Reduce cortisol levels, the hormone associated with stress.
• Improve heart rate variability, a key marker of resilience to stress.
• Improve focus and mental clarity.
• Relieve symptoms of anxiety and depression.

While people generally anecdotally experience feelings of calmness, groundedness and emotional lightness with regular practice, the evidence to support this is growing: individual experiences notwithstanding, many accounts point towards its effectiveness in emotional wellbeing. 

How often should I practice? 

The frequency depends on your goals and lifestyle. For general stress relief and relaxation, practising five minutes daily can be effective. If you’re using it as part of a deeper emotional or trauma-healing journey, longer or more intensive sessions, guided by a facilitator, may be beneficial. It’s not the duration but consistency that counts. Even a few mindful breaths during a stressful moment can make a huge difference. With regular practice over time, it helps build your emotional resilience and overall well-being. 

Final thoughts 

Breathwork is versatile and accessible. It holds incredible potential for enhancing our emotional resilience. In yoga, an integral part of the practice uses the breath. We aim to utilise it through simple, yet specific, techniques to properly channel energy throughout the body. If you would like to experience this for yourself, book private yoga lessons with Emily at Mount Martha Yoga. An experienced and intuitive teacher, she runs meditation on Mornington Peninsula and at her peaceful studio among the trees.