Breathwork Techniques for Stress Relief

The Power of Breathing: Finding Calm in Chaos

Ever have one of those days where you’re convinced the world is conspiring against you? I’ve had more than a few of those, especially during my cancer journey. From the endless appointments to the chaos of treatments, it was overwhelming. But in the midst of it all, I stumbled upon an unexpected lifeline: my breath.

Breathwork might sound too simple, but focusing on my breath kept me grounded during some of my darkest, most challenging moments. Let me take you back to a particularly surreal experience that tested my resolve—and how one breathing technique got me through it.

Where It All Began

Picture this: I’m lying on a gurney at a 45-degree angle, essentially “pouring” my breast into a mammogram machine while a surgeon attempts to insert clips into the tumour. I was tilted, compressed, and effectively trapped, with multiple people trying to place these markers. And to top it off, they missed. More than once.

It was a moment made for panic. I felt like I was upside down, trapped by this machine, with no way out. But at that moment, I remembered the one tool I had—something simple yet powerful: breathing. I began cycling through slow, deep breaths, focusing on each inhale and exhale, drawing my attention inward. The more I concentrated on my breath, the more I detached from the chaos around me.

I didn’t even realise the toll of the experience until a nurse came out to find me after the procedure. Her face was red, her eyes filled with tears, and she hugged me tightly without a word. Her tears were silent, but I felt the weight of the ordeal in her embrace. And in that moment, it was my turn to comfort her, saying, “It’s okay.”

The Turning Point: Discovering New Techniques

After that experience, it became clear that I needed more than one breathing technique in my toolkit. My counsellor pointed out that I might be suffering from anxiety. Gee, thanks for the insight. I decided it was time to go deeper. I began exploring various breathing practices. They help me manage the overwhelming emotions. Panic seemed to hover over my life like a dark cloud.

Over time, I found three techniques that became my mainstays. Each one has its own unique benefits and purpose, depending on what I need in the moment. Let me share them with you.

1. 4-7-8 Breath: Finding Calm in High-Stress Moments

The 4-7-8 breath was the first technique I learned after that clip-insertion ordeal. It’s my go-to when I feel like my anxiety is about to overtake me, providing instant calm and clarity.

How to Do It:

• Inhale through your nose for a count of 4.
• Hold your breath for 7 counts.
• Exhale slowly through your mouth for 8 counts.

How It Helped Me:

During the following hospital visits, I used the 4-7-8 breath to steady myself. I used it, especially when I knew I’d be poked, prodded or placed inside imaging machinery (claustrophobic, anyone?). The elongated exhale calms the nervous system, returning the body to rest. It’s simple but incredibly effective. In hindsight, I am incredibly grateful for the opportunities that allowed me to practice in the real world. Sometimes, you need to be forced into these things. This is especially true if you believe (like I did) that you can plan out everything. My cancer diagnosis allowed me to recognise the reality that only your response is within your control. Everything else is entirely extraneous.

When to Practice:

This technique is perfect for high-stress situations or as a part of a nightly wind-down. Try starting with just 3-4 cycles, especially when feeling anxious or overwhelmed.

Pro Tip:

Make it part of your bedtime routine to help ease into a restful night. It’s a fantastic way to unwind after a challenging day.

2. Nadi Shodhana (Alternate Nostril Breathing): Creating Balance

This one felt slightly strange at first—blocking off one nostril, then the other—but the results were undeniable. Nadi Shodhana is about balancing the mind, which is perfect for those moments when I feel scattered or unable to focus.

How to Do It:

• Close your right nostril with your thumb and inhale through your left.
• Close your left nostril with your ring finger, and exhale through your right.
• Inhale through the right, close it and exhale through the left.
• Repeat this cycle for 5-10 rounds.

How It Helped Me:

I remember trying this one after a particularly intense counselling session. My mind was racing, full of emotions and worries. A few cycles of this technique helped me feel centred again, as if I could think clearly for the first time in hours.

When to Practice:

Nadi Shodhana is perfect when you need to refocus or feel off-balance. I often practice it in the morning to start the day on a balanced note or in the afternoon when I need a mental reset.

Pro Tip:

Try it first thing in the morning. Just five minutes can bring a surprising level of calm and focus to your day.

3. Bhramari (Bee Breath): Quieting the Mental Noise

Bhramari, or Bee Breath, was a bit odd for me initially. You hum like a bee on the exhale, creating a gentle vibration in your head. But let me tell you, this one is like a balm for an overactive mind.

How to Do It:

• Sit comfortably, close your eyes, and take a deep breath in through your nose.
• As you exhale, hum softly, creating a buzzing sound in your throat and head.
• Repeat this 5-7 times.

How It Helped Me:

After a long, sleepless night when my mind just wouldn’t shut off, I tried Bee Breath out of pure desperation. The hum created a soothing vibration that helped quiet my thoughts and grounded me. It became my go-to for nights when I couldn’t get out of my head.

When to Practice:

Use this technique before bed or anytime your mind feels noisy. It’s excellent for relieving tension and calming the mind, especially if you’re prone to overthinking.

Pro Tip:

Find a quiet space where you won’t be interrupted, and focus on the vibrations. It’s incredibly calming and can help ease you into sleep.

How to Build Breathwork Into Your Daily Life

Starting with breathwork doesn’t mean overhauling your entire day. You don’t need to commit hours to these techniques—just a few minutes here and there. Here’s how to make breathwork a natural part of your life:

Set a Goal:

Begin with one technique for five minutes a day. Choose one that fits your current needs and practice it consistently. Once you’re comfortable, experiment with others based on your day’s demands.

What I’ve Learned This Month

After a month of focusing on breathwork, here’s what I’ve discovered:

• Breathwork is grounding: It doesn’t change life’s challenges but gives you a stable foundation to handle them.
• Consistency is key: Even small, daily practices add up over time.
• It’s transformative: These techniques have shifted how I respond to stress, anxiety, and even those small daily annoyances.

Your Turn: Let’s Breathe Together

Have you tried breathwork before? Do you have a favourite technique, or are you just getting started? I’d love to hear your stories! Share your experiences in the comments below or tag me on social media if you’re trying out one of these techniques. Let’s breathe through the chaos together—one intentional inhale at a time.

Final Thought:

Breathwork isn’t just a tool; it’s a gentle reminder that even amid life’s toughest moments, you have the power to find calm within yourself. No matter what you’re going through, remember that your breath is always there to ground you. So, let’s make a pact to breathe more intentionally. Ready to join me?

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• Dharma-Driven Intentions: Aligning Purpose with Life’s Chaos
• Yoga Poses for Focus and Clarity
• The Creative Awakening: Finding Joy After the Empty Nest