Breathwork to Promote Calm & Clarity

Breathwork has been used for thousands of years as a way to harmonise the body-mind, reset the nervous system, integrate emotions and amplify physical, mental and emotional wellbeing. Many modern techniques (Like Wim Hof or Holotropic Breathwork) have their roots in ancient yogic practices, but the ancient Greeks, Egyptians, Sufis and Native Americans all understood and utilised the power of breath for health, vitality and emotional resilience.

What is breathwork? Breathwork refers to a range of practices that use intentional breathing techniques that may influence mental, emotional, and physical states. By consciously controlling breathing patterns, breathwork has been shown to help reduce stress, improve focus, release pent-up emotions, and create a greater sense of connection with oneself. The effects of breathing in specific patterns and using different techniques is now being deeply studied and researched, and the positive effects of breathwork are well documented. However, each body is different, and we suggest you spend time experimenting and trying different techniques to see what works for ‘you’.

Below are two simple techniques you can try for yourself anywhere, anytime.

Activating Breath Patterns (Clarity, Focus)
Activating patterns tend to focus on the inhale, perhaps making it longer or more pronounced. Breathing through the mouth tends to activate the nervous system, and/or breathing at a touch faster pace. Or techniques with short, sharp exhales. We perform activating breath patterns when we want support with focus, to become alert, yet grounded. Sometimes when we use an active breath it helps disrupt memorised nervous system responses and mental loops that are not helpful.

Kapalabhati (Skull Shining Breath)
A pranayama technique from yoga known for energising the mind and boosting mental clarity. Here’s how to do it:

1. Sit comfortably: Find a seated position with a straight spine, shoulders relaxed, and hands on your knees.
2. Inhale deeply: Take a slow, deep inhale to prepare, then release it without effort.
3. Exhale actively: Begin short, forceful exhales by quickly contracting your lower belly (around your navel), pushing air out through your nose. Your inhale will happen naturally between each exhale, so there’s no need to focus on it.
4. Repeat: Aim for a steady rhythm, completing around 20-30 exhalations, then pause for a few deep breaths. You can increase the speed slightly as you get comfortable, but start slow if you’re new to the technique.
5. Rest and observe: After one round, sit still and notice any changes in your mental state. You may feel more alert, clear-headed, and focused.

This technique is powerful for both mental clarity and an energy boost. It also clears out stale air from the lungs, bringing in fresh oxygen to the brain and body. However, if you feel dizzy, pause and breathe normally.

Deactivating Breath Patterns (Calm)
Breath patterns where the emphasis is on a longer exhale may have a calming effect on the mind-body. These breath patterns can stimulate the parasympathetic branch of the nervous system (rest and digest). Humming and the use of sound has also been shown to have a strong regulatory and calming influence on the nervous system also. Humming can be added into any closed mouth exhale breath pattern.

4-8 Breath
This is a beautiful base breath to practice with that you can literally take with you anywhere. This is a simple practice that may engage/activate rest and digest and really begins to slow the heart rate and send signals to your body-mind that “everything is ok”.

1. Sit/Stand/Driving/Lying Down: you can practice this technique anywhere/anytime you feel you need it
2. Inhale: Slowly through the nose for a count of 4, filling your belly.
3. Exhale: Slowly for the count of 8, making sure you completely expel all the air. Relax your shoulders, neck, jaw as you breathe out.
4. Focus: On your count and the sound of the breath as it leaves your body and continue for 5 – 10 minutes.

This is a beautiful breath to use lying down in bed scanning your body top to bottom and consciously relaxing. You could also “hum” the out breath. As well as relaxing the body-mind this breath technique may help to balance oxygen and CO2, which supports a calm state and clearer thinking.

The 4-8 breath is especially useful in situations where you need a quick, grounding technique to stay calm and focused.

At The School of Modern meditation we offer daily classes of breathwork and meditation that are facilitated live with an experienced teacher so that you can easily incorporate these into daily life. We also have curated a selection of classes for you over at the Brandwell x SOMM Library.