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Writer's pictureShahil Patel

The Rise of Breathwork: How Controlled Breathing Can Transform Your Mind and Body

Alright, let me get real with you for a minute. Not too long ago, I was a complete mess. Seriously—my anxiety was through the roof, my mind was constantly racing with negative thoughts, and I couldn’t sit still for more than five minutes. I felt like my body was here, but my mind was in a thousand places at once. Looking someone in the eye? Forget about it. My brain was too busy spiraling out of control, always thinking about what could go wrong.

Sound familiar?


If you’ve ever been stuck in that anxious cycle, I totally get it. That’s where I was too. But the thing that helped me break free? Breathwork. Yep, just learning how to breathe properly helped me pull myself out of that anxiety whirlwind and find peace again. I know it sounds super simple, but the power of controlled breathing is next level.

I’m not even exaggerating when I say breathwork helped me connect back to my body and stay grounded. And today, I’m diving deep into why it works, how it’s a game-changer for mental health, and how you can use breathwork to quiet your mind and feel more in control of your life. Let’s get into it!


My Breathwork Journey: From Anxiety to Peace


Let me take you back to my pre-breathwork days. I was constantly stuck in “fight-or-flight” mode. My body was always tense, my thoughts were racing, and no matter how hard I tried, I couldn’t sit still. Meditation? Ha! Sitting down with my own thoughts felt like torture. It didn’t take long before I’d give up and reach for my phone to distract myself.


It was a friend who suggested breathwork to me, and at first, I rolled my eyes. Breathing? Really? But I decided to give it a try, and let me tell you, it was a game-changer. Slowly, I noticed my anxiety starting to ease. I was able to focus more, and the mental chatter began to calm down. I even started to feel confident in social situations—actually being present and making eye contact without my brain screaming at me.


Breathwork helped me be still and gave me a way to control my mind when everything felt like it was spinning out of control. So, if you’ve ever struggled to meditate, sit with your own thoughts, or even catch your breath during anxiety—breathwork might just be what you need. Trust me.


What Exactly Is Breathwork?


So, what is this magical practice that helped me turn my mental health around?

Breathwork is the practice of intentionally controlling your breathing patterns to affect your mental, emotional, and physical well-being. It’s super simple, but incredibly effective. We’re talking about specific techniques that help you slow down, deepen your breathing, and—most importantly—get out of your head and back into your body.


The best part? You can do breathwork anywhere. You don’t need fancy equipment, hours of free time, or a guru guiding you (although that’s cool too). It’s literally just you and your breath. And here’s the thing: your breath is always with you. So no matter where you are or what you’re doing, you can tap into its power to calm your mind and ground yourself.


How Breathwork Works: The Science Behind the Magic


Here’s the deal—when you’re stressed or anxious, your body goes into “fight-or-flight” mode, and your breathing becomes shallow and rapid. This signals to your brain that something’s wrong, which only amps up your stress response even more. It’s a vicious cycle.


But controlled breathing—aka breathwork—does the opposite. It activates your body’s parasympathetic nervous system (the one responsible for rest and relaxation) and tells your brain, “Hey, everything’s cool. We’re safe.” By slowing down your breath, you’re literally telling your nervous system to chill out. And when your nervous system calms down, so does your mind.


Plus, deep breathing increases oxygen flow to your brain, which helps clear out that foggy feeling and gives you mental clarity. When you practice breathwork regularly, you’re essentially training your body to respond to stress in a healthier way. Pretty awesome, right?


Breathwork Techniques You Can Start Today


Ready to give it a try? Here are a few beginner-friendly breathwork techniques that you can incorporate into your daily routine, or whenever you need a little moment of peace.


1. Box Breathing (a.k.a. Square Breathing)



This one is my go-to when I’m feeling anxious or overwhelmed. It’s simple, calming, and perfect for beginners.


How to Do It:

1. Inhale through your nose for a count of 4.

2. Hold your breath for 4 counts.

3. Exhale through your mouth for 4 counts.

4. Hold your breath again for 4 counts.

5. Repeat the cycle for a few minutes, or until you feel more grounded.


Why It Works: The steady rhythm of counting and holding your breath activates the parasympathetic nervous system, helping you feel calm and centered.


2. Alternate Nostril Breathing (Nadi Shodhana)



This is a more traditional Ayurvedic breathwork practice that’s amazing for balancing your energy and calming the mind. It’s perfect for when you need to clear your head and refocus.


How to Do It:

1. Sit comfortably and close your right nostril with your thumb.

2. Inhale slowly through your left nostril.

3. Close your left nostril with your ring finger and release your right nostril.

4. Exhale through the right nostril.

5. Inhale through the right nostril, then close it and exhale through the left.

6. Repeat this cycle for about 5-10 minutes.


Why It Works: This practice balances the left and right hemispheres of your brain, creating harmony and calming the nervous system. Plus, it’s great for clearing mental fog.


3. 4-7-8 Breathing



This technique is super relaxing, and it’s great to do right before bed if your mind won’t shut off.


How to Do It:

1. Inhale through your nose for a count of 4.

2. Hold your breath for a count of 7.

3. Exhale slowly through your mouth for a count of 8.

4. Repeat for 4-5 cycles.


Why It Works: This technique slows down your heart rate and relaxes your body. The longer exhale helps release tension and stress, making it easier to drift off into sleep.


How to Incorporate Breathwork Into Your Daily Routine


Breathwork doesn’t have to be another task on your to-do list—it can fit seamlessly into your everyday life. Here’s how:


Morning Boost: Start your day with 5 minutes of breathwork to set a calm, focused tone for the day ahead.

Midday Reset: When the 3 p.m. slump hits, take a 5-minute break to do some box breathing and clear your head.

Pre-Bed Wind-Down: Do a few rounds of 4-7-8 breathing right before bed to help quiet your mind and relax your body for better sleep.


The beauty of breathwork is that you can do it anywhere—at your desk, in your car, or lying in bed. Anytime you need to reset, your breath is always there for you.


Wrapping It Up: Take a Deep Breath and Feel the Calm



I’m not going to lie—breathwork was a huge game-changer for me. It helped me find peace when I thought it was impossible, and it’s one of the easiest tools you can have in your self-care toolkit. Whether you’re dealing with anxiety, stress, or just need a moment of calm, breathwork can help you take control of your mind and body.


Ready to try it out? Start with just 5 minutes a day, and see how it makes you feel. And if you’re already into breathwork, let me know in the comments which techniques work best for you!


🌟 Want more tips on how to de-stress and live your best life? Follow me on TikTok, Instagram, and YouTube @rejuvism for daily wellness insights, mindfulness practices, and breathwork tutorials! Let’s keep breathing easy together.

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