Breathwork for Beginners: A Simple Way To Pause & Reset
Most of us breathe all day without giving it any thought.
But when life gets busy, stressful or overwhelming, our breathing can become quicker, shallower or less comfortable. We might hold our breath while concentrating, rush from one thing to the next or carry tension through our shoulders and chest without even noticing.
Breathwork is simply the practice of bringing some attention and intention to your breathing.
It does not have to be complicated, intense or spiritual. You do not need special equipment and you certainly do not need to be good at it.
Sometimes it is simply permission to stop for a moment.
Why pay attention to your breathing?
Many of us are very good at keeping going.
We work, look after other people, exercise, manage the endless mental list and then wonder why we find it difficult to switch off.
Breathwork will not remove the things causing stress, but it can give us a practical way to pause and notice how we are feeling before moving straight on to the next task.
It can also help us become more aware of tension in the body. You may notice that your shoulders have crept upwards, your jaw feels tight or you have been taking very small breaths.
The aim is not to breathe perfectly. It is to become curious about what is happening in your body.
Try this at home....
Sit somewhere comfortable with your feet supported. You can also lie down if that feels better.
Let your shoulders soften.
Breathe in gently through your nose. Do not force an enormous breath. Simply allow the breath to travel as deeply as feels comfortable.
Breathe out slowly and easily through your mouth.
If counting helps, try breathing in for a comfortable count of three or four and breathing out for a count of four or five.
Continue for two minutes.
Notice how you feel before and afterwards.
You may feel calmer. You may become aware of tension you had not noticed. You might also find slowing down surprisingly difficult at first.
All of those responses are completely normal.
If you feel dizzy, uncomfortable or short of breath, stop and return to your usual breathing.
Breathwork does not have to be dramatic!
Breathwork is sometimes presented online as an intense experience involving fast breathing, long breath holds or a huge emotional release.
That is only one end of a very broad spectrum.
For many people, the most useful place to start is much gentler.
It might be three slow breaths before walking into work. Two quiet minutes after the school run. A pause at the end of a movement session. Or simply noticing that you have been holding your breath while concentrating.
Small practices are often the ones we are most likely to use in real life.
Why breathwork belongs alongside movement
At Move Reset Norfolk, we believe wellbeing is about more than always pushing harder.
Strength, walking, running and everyday movement are all important. But so are recovery, confidence and giving ourselves space to pause.
This is exactly why breathwork is included within Reset with Theresa, our six week gentle movement and wellbeing course at The Nest.
Theresa combines accessible movement with guided breathing and time to slow down. You do not need to be fit, flexible or experienced. There is no pressure to perform or keep up.
You can simply come as you are.
Sometimes we need to move.
Sometimes we need to pause.
Often, we need a little of both.
Just take two minutes
Before moving on to the next thing, put your phone down, relax your shoulders and let your breathing slow naturally.
Notice how you feel.
It may not change your entire day, but it could change the way you meet the next few minutes.
The next Reset with Theresa course begins soon and currently has just two spaces remaining. If gentle movement, guided breathwork and a supportive space to slow down sound like something you need, you can find the details and book below through Move Reset Norfolk.
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