Breathwork is the practice of using specific breathing patterns to change how you feel, whether to build energy, to release tension or to settle the mind. I practise breathwork every morning, I have trained in several modalities, and I facilitate a style called conscious connected breathing. This guide explains the basics, walks you through breath of fire (kapalabhati) step by step, and covers safety and how to book a session with me.
In this guide
- What is breathwork?
- My breathwork practice
- Conscious connected breathing
- How to do breath of fire
- Benefits of breathwork
- Who should avoid breathwork
- Book a breathwork session
- FAQ
What is breathwork?
Breathwork is an umbrella term for deliberate breathing practices. Some are slow and calming, some are fast and energising, and some link the in-breath and out-breath in a continuous circular rhythm. Traditions from yoga to modern therapeutic approaches use breath in different ways.
Breathwork differs from meditation techniques such as anapana, where you watch the natural breath without changing it. In breathwork you shape the breath on purpose. I practise both, and they complement each other well.
My breathwork practice
Daily breathwork is an essential part of my core mindfulness practice. I use conscious connected breathing every morning to start the day with energy, focus and presence. I began my breathwork journey some years ago and have since trained in a variety of modalities.
My first session was so deep that I was amazed. Just one hour of conscious connected breathing showed me a whole new way of operating.
It was a seriously cathartic experience. I felt immediately lighter in my being, like years had been lifted off my shoulders.
Conscious connected breathing
Conscious connected breathing is a style where you breathe in and out without a pause between the two, so the breath becomes one continuous circle. It is usually done lying down in a guided session, often to music, and it can bring strong physical sensations and emotions. That intensity is why I recommend learning it with a facilitator rather than alone.
I facilitate this technique in a group or one-to-one setting. It is suitable for beginners and is a good first step into this kind of work.
How to do breath of fire (kapalabhati)
Breath of fire is a simple practice you can do at home in five minutes. It is a rapid, rhythmic breath driven by the belly. Its Sanskrit name is kapalabhati, which loosely translates as ‘skull shining’ or ‘skull luminosity’: kapala means skull and bhati means shining.
Step by step
- Sit tall. Sit cross-legged, or on the edge of a bed or chair, with your back straight and your chin slightly forward and down to lengthen the neck. Roll your shoulders back and relax, with your hands on your knees.
- Exhale through the nose. Pump your belly in, as if your belly button is reaching towards your spine.
- Let the inhale happen on its own. As the belly relaxes back out, the breath comes in naturally. This back-and-forth belly movement creates the rhythm.
- Continue for one minute. Keep the breath through the nose and the movement in the belly.
- Rest for a minute, breathing normally through the nose.
- Repeat for three rounds.
Optional: at the end of each round, take a final deep inhale and hold the breath for as long as feels comfortable. Draw the navel in (mula bandha) and let the energy rise up the spine. Then release and breathe normally. Never strain the hold.
Here is a video demonstration from the online yoga teacher Adrienne:
Practise in the morning on an empty stomach if you can. If you feel dizzy, stop and breathe normally. After your rounds, a few minutes of anapana meditation is a good way to settle.
Benefits of breathwork
In my experience, a regular breathwork practice gives me energy, mental clarity and a calmer baseline through the day. Many people report feeling lighter and less stressed after sessions.
On the science side, research on slow, controlled breathing is the most consistent, with studies linking it to lower stress and a calmer nervous system. Evidence for faster techniques such as breath of fire is thinner, so treat the benefits you read online, including improved focus or digestion, as possibilities and not guarantees. Pay attention to how your body responds.
Who should avoid breathwork
Fast and intense breathing practices are not suitable for everyone. Avoid breath of fire and conscious connected breathing, or speak to a doctor first, if you:
- are pregnant
- have high blood pressure or a heart condition
- have epilepsy or a history of seizures
- have asthma or another breathing condition
- have a history of panic attacks, trauma or serious mental health conditions
Never practise while driving, in water or standing at height. Stop at any sign of faintness or distress. Breathwork is a wellbeing practice, not a medical treatment.
Book a breathwork session with me
I run conscious connected breathing sessions for beginners, in a group or one-to-one. To ask about availability and pricing, email me at james@mindfulblogger.com and tell me a little about what you are looking for.
Breathwork FAQ
What is breathwork for beginners?
It is any simple, guided breathing practice you can learn in a few minutes. Breath of fire for five minutes a day is a good starting point, and conscious connected breathing is best learned in a guided session.
How long should a breathwork session last?
A home practice of breath of fire takes about five minutes. A guided conscious connected breathing session usually runs for about an hour.
What is the difference between breathwork and meditation?
In breathwork you change your breathing on purpose. In meditation such as anapana you observe the natural breath without changing it.
Is breathwork safe?
For most healthy adults, gentle practice is fine, but intense techniques are not suitable for everyone. See the safety section above, and check with a doctor if you are unsure.
Where can I learn more?
Read my guide to mindfulness practices or subscribe to the newsletter and get my free mindfulness guide.