Breathwork for Beginners: Naturally Reduce Stress, Improve Mood, and Support Your Nervous System

In today’s fast-paced world, we’re constantly on the go how often do you pay attention to your breathing? Rarely do we pause to breathe, to relax, or simply to be present. Breathing is one of the most undervalued tools in our self-care toolkit—and yet it’s one of the most powerful. This is something I often remind patients I work with: breath is always available to us. Think about it, when we're in physical pain, our bodies instinctively take deep breaths to cope. But when we're overwhelmed by difficult emotions or stressed, we forget that the same breath can help us navigate those difficult emotions too.

Breathing doesn't have to be complicated; just 3 to 4 seconds of intentional breathing can help reset our nervous system. Research supports that deep breathing can improve mood, reduce anxiety, and lower heart rate, respiratory rate, and even heart rate variability.

Breathing Techniques:

When it comes to breathing exercises, there’s no one-size-fits-all as each person’s body and preferences are unique. Try different approaches, starting slow and listening to your body to find what feels right for you. Some of the most commonly used techniques include box breathing, belly breathing (also called diaphragmatic breathing), visualization with intentional breath, morning breathing to gently wake up the system, and ocean breathing, which is one of my personal favorites. Other options include pursed-lip breathing, alternate nostril breathing, and the 4-7-8 method—each offering its own unique benefits.

Benefits of Breathing:

The benefits of deep breathing go beyond just relaxation. It helps regulate the nervous system and can strengthen the muscles involved in breathing, similar to any other form of gentle exercise. It increases oxygen flow to the brain and organs, helps lower blood pressure and heart rate, and supports the release of carbon dioxide and other waste gases from the lungs. Emotionally, breathwork can lift your mood and help ease symptoms of anxiety, asthma, COPD, stress, and even sleep difficulties.

Safety Considerations:

Although deep breathing is generally safe, it’s always important to consider your health history and consult a medical professional. If you have a heart condition, respiratory issues, are pregnant, take certain medications, or have vision problems, seizure disorders, a history of aneurysms, or recent surgery or injury, it’s best to check with your healthcare provider before starting a new breathwork practice. If you ever feel pain or notice anything unusual during breathwork, it's a sign to pause and seek support.

When done incorrectly, breathwork can cause side effects like dizziness, tingling in the hands or feet, chest discomfort, a racing heart, muscle spasms, blurred vision, ringing in the ears, or emotional overwhelm. In very rare cases, it can trigger psychosis or seizures. These experiences are uncommon, but if you notice any symptoms that persist or feel unsafe, even when at rest, it’s important to speak to a professional.

Final thoughts:

Your breath is always with you. An anchor that can help to guide you back to calm, clarity, and presence. You don’t have to get it perfect. Just start with one breath—and go from there.

References:

Balban, M. Y., Neri, E., Kogon, M. M., Weed, L., Nouriani, B., Jo, B., Holl, G., Zeitzer, J. M., Spiegel, D., & Huberman, A. D. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895. https://doi.org/10.1016/j.xcrm.2022.100895

Othership. (2022, February 1). Is breathwork safe? 10 common side effects you may experience. https://www.othership.us/resources/breathwork-side-effects#ch4

British Heart Foundation. (n.d.). Breathing exercises. British Heart Foundation. https://www.bhf.org.uk/informationsupport/heart-matters-magazine/wellbeing/breathing-exercises

4 Deep breathing exercises for relaxation. (n.d.). (C)1998-2025 Geonetric. All Rights Reserved. https://www.mercycare.org/bhs/employee-assistance-program/eapforemployers/resources/4-deep-breathing-exercises-for-relaxation/

American heart association. (2025) Breathing Brings Benefits Infographic. https://www.heart.org/en/healthy-living/healthy-lifestyle/stress-management/breathing-brings-benefits-infographic