How to Practice breath work or pranayama
How to Practice breath work: a guide, including a short playlist
Hello and thanks for being here. I’m Laura, a counsellor, therapist and nature therapist, working with somatics and meditation based practices. I work 121 with clients in Birmingham and online, as well as offering group nature embodiment sessions.
Today I’m going to share some simple breath work practices. As a counsellor, therapist and meditation teacher who works with trauma and the nervous system, one of the key things I often return to is the breath. If you’ve practiced any kind of meditation before, chances are you’ve spent time focusing on your breathing. For many people, the breath is a powerful anchor. It’s always there, always moving, and can help bring us back to the present moment. When we inhale, we invite nourishment and energy into the body; when we exhale, we release and let go.
Many of the breathing based practices we know today, particularly in the West, have roots in ancient yogic traditions. In yoga and Hindu philosophy, the practice of Pranayama, which translates to "control of the life force", recognises the breath as much more than just a biological function. Prana is seen as the vital energy that sustains all life, and through working consciously with the breath, we can influence not just the body, but also the mind, spirit, and emotional state.
This understanding of the role of the breath also appears in psychology and neuroscience. Polyvagal Theory, developed by Dr. Stephen Porges, helps us understand how our nervous system responds to stress, safety, and connection. It highlights how the vagus nerve plays a key role in regulating our physiological state, shifting us between states of fight, flight, freeze, and calm. One of the most accessible tools we have for supporting this regulation is the breath. Slow, intentional breathing, especially longer exhales, can activate the parasympathetic nervous system, helping the body move out of stress responses and into a state of rest, safety, and connection. If you’d like to find out more about the nervous system and tools to work with its different states, check out my post Understanding the polyvagal ladder to befriend your nervous system
Working with Pranayama isn’t for everyone
Having said all of the above, it’s important to acknowledge that breath isn’t always a neutral or easy point of focus for everyone. If you’ve experienced trauma, anxiety, or if, like me, you live with asthma or other respiratory conditions, focusing on the breath can sometimes feel uncomfortable or even triggering. That’s why I encourage a gentle, compassionate approach, one that allows you to explore the breath in a way that feels safe and supportive for your body.
Exploring your breath can take many forms. Some techniques are slow and steady, such as simply counting the length of your inhale and exhale, or gently extending the out-breath to calm the nervous system. Others, like Breath of Fire or box breathing, are more dynamic and energising. No matter which style you choose, the benefits can be profound: from improved focus and emotional regulation to increased energy and a deeper sense of calm. On a physiological level, practices like diaphragmatic breathing activate the body’s "rest and digest" mode, counteracting the stress-driven "fight or flight" response.
Breathing related practices don’t need to be intense or complicated to be effective. It’s about developing a deeper relationship with your own body and energy. Keep scrolling to learn more about the techniques I personally use in my practice and explore a curated playlist you can use to support your journey into conscious breathing.
Keep scrolling to read about the approach to breath work that I use when I practice, along with a playlist for you to listen to while you practice.
Disclaimer: you should always seek the guidance of your doctor or another qualified health professional before trying any new techniques or practices, especially if you have pre-existing medical conditions. These practices may not be suitable for those with cardiovascular conditions or those on anti-psychotic medication.
Starting your session
Start by finding yourself a comfortable space, where you won’t be disturbed. You’ll ideally want to start the session lying down, but as the session progresses listen to your body. I often find myself getting up at various points, to move my body in any way that feels good.
You might want to put cushions under your knees to support them and you’ll probably want a pillow for your head. A blanket is also useful in case you get cold. I like to be in a fairly dimly lit room, as it feels cosy and supportive.
You can start playing the playlist below, if that feels right for you.
Breathing
Try to be mindfully aware of your breath.
I’m going to give a couple of options for breathing here. You might try one or both and you might move between the two.
For the first, the focus is allowing your exhale to be longer than your inhale, while breathing in through your nose and out through your mouth. Really sigh out your out breath. Any noises that come with this are very welcome.
For the second technique, try breathing in strongly through the nose, then exhale forcefully through the mouth and then keep repeating this pattern. This should be done at a steady pace. There should be no pause in between breaths. This technique can feel a little strange if you’re not used to it. I try to synch the rhythm of my breath with whatever track is playing.
Moving
At the end of each track, or at any other point that feels right for you, take around 30 seconds to shake off any built-up tension. You can do this by shaking your whole body and letting out a groan or a loud sigh.
You might also feel drawn to move your body in other ways, for example moving your arms around, kicking your legs or rocking from side to side. Listen to your body and do ever what feels good.
Sometimes, for me, this involves standing up and moving my body around. Remember to maintain your breathing pattern while you’re moving.
What you might experience while practising breath work
You might experience any of the following:
Lightheadedness
Tingling in your body, especially your hands and feet
Feeling hot or cold
Strong emotion
If at any point you feel overwhelmed by what you’re experiencing, try slowing your breathing down. Breath at about 1/2 the speed you were breathing at before.
Holding your hands over your heart while you breathe can also feel comforting. If you. Remember, only do what feels good for you and your body.
This breath work playlist will give you a chance to try a 20-minute breath work session. I hope you enjoy it! For other grounding practices, check out somatic movement and listening to our body’s wisdom
