Breathwork is an underrated superpower
If you’re like most people, breathing isn’t something you pay much attention to unless there’s a problem. As part of your body’s autonomic system, it’s easy to take the everyday exchange of oxygen and carbon dioxide for granted.
Learning to work with your breath, however, can influence how you feel both physically and mentally. Many people find that breathwork supports a greater sense of calm and mental clarity. If you’re ready to try something new, you’re in the right place.
What Is Breathwork?
Breathwork is an ancient practice that involves consciously guiding your breath to support relaxation and balance. Every breath is part of an ongoing exchange between your body and the world around you, and it’s a process that usually happens without much notice.
It’s similar to certain forms of meditation, but instead of focusing on thoughts or a mantra, the focus stays on the breath itself. In that way, breathwork can be a form of meditation in its own right.
By directing your attention to your inhales and exhales, breathwork invites the mind to slow down and the body to settle. Many people find that learning to work with their breath helps them feel calmer and more at ease over time.
Breathwork for Stress Awareness
Stress plays a role in how many of us feel day to day. What’s often overlooked is how closely stress and breathing are connected.
When you feel stressed or overwhelmed, your breath tends to change. It may become quicker or shallower, and your body may feel tense or unsettled.
In those moments, people often notice familiar sensations like tight shoulders, restlessness, or mental fog. These responses are part of the body’s natural stress reaction.
Think back to grade school and that nervous, fluttery feeling before a big moment. The thumping in your chest wasn’t random; it was your body responding to stress.
Today, science continues to explore what many people already sense intuitively: breathwork can support awareness, calm, and a steadier feeling of grounding during stressful moments.
All you need to begin is a willingness to learn, your own lungs, and a few intentional breaths.
Breathwork & Body Awareness
Many people incorporate deep breathing into their daily routines to feel more comfortable and supported in their bodies.
Breathing is one of the few things we can consciously adjust, and doing so may influence how we feel in the moment. When you are feeling stressed, gently slowing your breath can help create a sense of support and ease.
Expanding your abdomen as you inhale and softening it as you exhale is a common practice to encourage a calmer, more relaxed state.
Breathing deeply into the belly can also encourage posture awareness and a more comfortable sense of alignment. As the chest and abdomen relax, the body often settles into a more supported position.
Practicing deep breathing regularly can support body awareness by helping people tune in to posture, tension, and how their body feels in the moment.
4 Simple Exercises to Get Started with Breathwork
Breathing is something we all do every day, but how often do you really pay attention to it? Bringing awareness to your breath is one of the simplest ways to slow down and reconnect when life feels busy or overwhelming.
Below are four gentle breathing techniques you can try during moments of stress or tension.
Belly Breathing
Belly breathing, also known as diaphragmatic breathing, can feel a little awkward at first — a bit like rubbing your belly while scratching your head. If you’ve ever taken a yoga class, though, this may already feel familiar.
To begin, focus on your abdomen as you take slow, steady breaths. As you inhale, allow your belly to rise gently. As you exhale, let it soften and fall. You’ll know you’re on the right track when your breath feels smooth and moves naturally with each inhale and exhale.
After a few rounds, many people notice their muscles begin to relax, and their thoughts feel a little quieter. Belly breathing is often used to help signal the body toward a calmer, more settled state during moments of stress.
Rainbow Breathing
It sounds playful— and that’s part of the point. Rainbow breathing is a simple way to slow down the breath while adding a little imagination to the practice, making it accessible to both kids and adults.
To begin, imagine a colorful rainbow in front of you. Place your finger at one end of the rainbow and slowly trace its arc as you inhale through your nose.
When you reach the top, begin to exhale through your mouth as you trace your finger down the other side of the rainbow. Move through each “color” at an easy, comfortable pace, continuing for a few rounds or until you feel more settled and grounded.
Box Breathing (1-2-3-4)
Box breathing is a simple, structured technique that uses counting to create a steady rhythm.
Inhale through your nose for a slow count of four. Hold your breath for four counts. Exhale through your mouth for four counts, then pause for another four before inhaling again.
If it helps, imagine tracing the sides of a box as you breathe or lightly doodle one on paper to keep your focus. As the rhythm settles in, you may notice your breath feels more even and your thoughts less scattered.
If it feels comfortable, you can gradually add an extra count to each step over time.
Smell a Rose, Blow Out a Candle
This simple imagery-based technique is easy to remember and works well in everyday moments.
Breathe in slowly through your nose as if you’re smelling a fragrant rose. Then exhale gently through pursed lips, as though you’re blowing out a candle.
The focus here isn’t perfection, but awareness. Let the breath move at a natural pace, and repeat the cycle a few times until you feel more settled.
For Breathwork Bonus Points, Kick It Up With Imagination
Once you’ve practiced a few breathwork techniques, you can begin to bring your attention inward gently.
Close your eyes and imagine yourself somewhere peaceful. It might be a beach, a quiet forest, or any place that feels calming and familiar to you. There’s no right image here, just one that feels soothing.
As you settle in, notice the sounds around you and adjust your body until you feel comfortable. When you’re ready, bring your awareness to your breath. Choose one of the breathing techniques above and let your focus rest there for a few moments.
When you breathe mindfully, you’re using one of the simplest tools available to help you slow down and reconnect.
If you’re looking to feel more present in your day-to-day life, working with your breath can be a gentle place to begin. Small moments of intentional breathing can help create space to respond, rather than react, as life unfolds.
At Serenity, we share tools that support everyday balance, so you can not only Feel Better, but feel more at ease in your daily rhythm.
Breathwork is one of many practices people use to feel more grounded, present, and connected to their bodies. At its core, breathwork is about feeling good in simple, accessible ways.
And because breathing is something you already do every day, it’s a practice that’s always available to you.
Remember, Serenity loves you. All of you. Regardless.
Fun Fact:
The average adult breathes about 15 times per minute while sleeping and around 20 times per minute while awake.
