Breathwork for beginners: a simple guide to get started at home
- jill7447
- May 20
- 5 min read
Updated: Jun 18
Do you ever feel like your mind never stops? Like you’re always “on”, even when your body’s exhausted? Maybe you wake up tired, feel tension in your chest, or get caught in endless overthinking — hello, monkey mind. I get it — I’ve been there. For a long time, I thought stress was just something I had to live with. That was until I discovered breathwork, a super simple yet powerful tool to calm my nervous system and reset my body and mind.
Breathwork isn't about anything fluffy or “woohoo.” The effects — calm, clarity, and energy — are backed by science. By simply changing how we breathe, we can directly shift our brain and nervous system.
If you’ve heard about breathwork but aren’t sure where to start, this guide is for you. No fancy tools, no hours of free time, and no prior experience required — just your breath and a few quiet minutes.
What is breathwork?
Breathwork refers to controlled breathing techniques that help regulate your body, calm your nervous system, and shift your emotional state. By intentionally changing your breath, you can:
Reduce stress and anxiety
Improve focus and energy
Support emotional processing
Regulate your nervous system naturally
From ancient practices to modern science, breathwork always brings you back to the same place: yourself.
3 simple breathwork techniques to calm your nervous system
Before you begin any of the techniques, try to breathe into your belly rather than your chest. This means using your diaphragm — a deep, relaxed breath where your lower belly gently expands on the inhale and softens on the exhale. Diaphragmatic breathing helps calm the nervous system more effectively than shallow chest breathing, and creates a stronger sense of connection to your body.
1. Heart coherence breathing (for stress relieve and to reconnect with your heart)
Heart coherence is a gentle breathing technique that synchronizes your breath and heartbeat, creating a state of calm alertness. It not only reduces anxiety and improves emotional regulation, but also directly influences your brain. Scientific research reveals that fostering heart coherence increases activity in the prefrontal cortex, the area of the brain located at the front, right behind your forehead. This region plays a key role in higher-level cognitive functions such as decision-making, focus, self-control, and emotional regulation.
When you practice heart coherence, you’re essentially helping your brain shift away from the reactive areas (like the amygdala, which is responsible for the “fight or flight” stress response) and activate the prefrontal cortex. This shift allows for greater clarity, focus, and the ability to make thoughtful decisions, even under pressure. The prefrontal cortex is involved in managing stress, regulating emotions, and maintaining mental flexibility — which is why heart coherence breathing is so effective in promoting calm, balance, and emotional resilience.
How to do it:
Sit or lie down comfortably
Inhale slowly through your nose for 4 seconds
Exhale gently through your nose or mouth for 6–8 seconds
Keep your breath smooth, no pause in between
Visualize breathing in and out through your heart area
Bring to mind a feeling of gratitude or joy
Let that feeling grow as you breathe
Try it for 5 minutes and notice how your body softens, your chest opens, and your thoughts begin to slow.
Tip: Place a hand on your heart to stay connected to the sensation.
Curious to explore breathwork in a gentle, supportive setting?
2. Triangle breathing (for stillness and mental focus)
This breathing technique follows the shape of a triangle — inhale, exhale, and then hold — with all three phases being equal in length. Unlike box breathing, where you also hold after the inhale, triangle breathing focuses on the breath hold after exhaling, which can bring a deep sense of stillness and control. To some people, holding the breath on the inhale can give some tiny stress, so if you’re new to breathwork - start with triangle breathing and build up from there.
Why it helps
Holding your breath after an exhale gently activates your parasympathetic nervous system — the part of your body that controls rest and recovery. This helps slow your heart rate, release tension, and boost your ability to handle stress. Think of it like hitting the brakes on a car — something we often forget to do in our fast-paced, hustle-driven lives. By engaging this "brake" response, you can build resilience, sharpen focus, and soothe anxious thoughts.
How to do it:
Inhale through your nose for 4 seconds
Exhale slowly through your nose or mouth for 4 seconds
Hold your breath at the bottom (after the exhale) for 4 seconds
Then repeat the cycle for 5 – 10 rounds
Make sure you stay relaxed, especially during the hold.
If 4 seconds feels too long or short, feel free to adjust the count. You can also try extending your exhale a little longer than usual — this deepens the activation of your parasympathetic system, helping you relax even further.
3. Sigh It Out (for letting go of stress instantly)
You obviously already know this one, easy peasy. Take a deep inhale through the nose. Then let out a long, audible sigh through the mouth. Repeat 3–5 times. Notice how your shoulders soften and your jaw releases.
While a one-time breathwork session is beneficial, the real benefits show up when you make it a regular part of your daily routine. If you’re curious about how to easily integrate breathwork into your day, learn more here.
Overcoming perfectionism in your breathwork practice
When creating your breathwork space at home, I could suggest the usual: find a quiet spot where you won’t be disturbed, light a candle, dim the lights, play some relaxing music — and yes, that all sounds wonderful. But here’s the more important point: don’t make these things a requirement for your breathwork practice. If you do, you might be letting your mind create excuses, convincing you that everything must be perfect before you can begin. I see you, perfectionist!
The truth is, all you really need is your breath. I often practice heart coherence while driving (eyes open, of course). It’s become an automatic response for me to slow my breath and calm my nervous system, even in the middle of my busy day. It may not be the same as practicing in a peaceful, cozy space, but it still feels amazing. Don’t let the setting stop you from experiencing the benefits of breathwork.
Start feeling calmer in just a few breaths
Starting breathwork isn’t about becoming a new version of you — it’s about reconnecting with what’s already there. A few intentional breaths can shift your entire state.
Whether you're feeling overwhelmed, scattered, or simply curious, breathwork meets you where you are. Stay curious and gentle with yourself.
And if you’re wondering how to start breathwork at home, the truth is: you already have. You just breathed more consciously than before.
Want guidance with your breath?
I offer soft, beginner-friendly breathwork classes in Belgium, where you can explore these techniques in a relaxed, welcoming space. No pressure — just a chance to breathe and reconnect.
If you have any questions or would like more info, feel free to reach out to me on WhatsApp. I’d be happy to chat and help however I can!
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