Breathwork

What is breathwork?

Breathwork means changing how you breathe, on purpose, to change how you feel. Breathing is the one part of your nervous system you can steer directly. Quicken it and your body wakes up. Slow it down, especially the exhale, and your body gets the message that it’s safe to rest.

Why it helps

Most of us breathe more than we need to. Stress, screens, and habit push us into fast, shallow, mouth-and-chest breathing that blows off too much carbon dioxide. That sounds harmless, but CO₂ is what tells your blood to hand oxygen to your cells. So overbreathing can leave your brain and body with less oxygen, not more, and keeps you in a low hum of stress.

Breathwork helps reset that pattern. With practice, many people notice:

• A calmer nervous system. Slow, longer exhales switch on your body’s “rest and digest” mode.

• Less stress and anxiety, and quicker recovery when they show up.

• Clearer focus and steadier energy.

• Better sleep.

• More connection to your body and your emotions.

What to expect

• Live on Google Meet. Cameras are optional.

• A short intro, then a guided breathwork session, seated or lying down, followed by time to rest and notice how you feel.

• You set the pace. Pausing, softening your breath, or breathing normally is always okay.

• Sharing is optional, out loud or in the chat. You never have to talk about your feelings.

• Group classes are quiet by default. If you’d like music, you’re welcome to listen along on your own headphones.

• You might feel tingling, lightheadedness, warmth, or heaviness. These are common and pass.

Want breath plus writing or reflection? Those sessions happen at Retreat Days and select workshops.

Getting ready for your session

• Book for first thing in the morning or late afternoon/evening. Calming classes are lovely before bed.

• Come on an empty stomach, ideally 3–4 hours after a meal.

• If you’re exercising or doing yoga that day, do it before breathwork.

• Find a quiet room with fresh air that isn’t drafty, and avoid sitting right under a fan or air conditioning.

• Wear loose, comfortable clothes and keep a blanket nearby.

• Blow your nose before class. We breathe mostly through the nose.

• Test Google Meet ahead of time, and have headphones ready if you want music.

• Afterward, give yourself a few quiet minutes before jumping back into your day.

Before you book

Breathwork is gentle for most people, but not every practice suits every body. I’ll always offer a softer option, and you can slow down or stop at any time.

Please check with your doctor (or therapist) before joining if you have:

• A heart condition, irregular heartbeat, or high blood pressure that isn’t well managed

• A history of heart attack, stroke, mini-strokes (TIAs), or aneurysm

• Epilepsy or a history of seizures

• Glaucoma or a detached retina

• Severe asthma, COPD, or another serious lung condition

• Pregnancy

• Recent surgery or injury, especially to the head, neck, back, abdomen, or jaw

• Severe osteoporosis

• A history of psychosis, bipolar disorder, or schizophrenia; severe anxiety or panic attacks; or PTSD that isn’t currently being treated

• Active addiction or substance use

• Medications that may change how your body responds, especially psychiatric medications

Breathwork isn’t the right choice during a medical emergency or a mental health crisis. If you’re in crisis, please call emergency services or 988 (US).

Feeling sick? If you’re unwell or having any breathing discomfort (a cold, a cough, congestion), please book for when you’re feeling better. Not sure? Reach out and we’ll figure it out together.

If you smoke or vape: You’re welcome to practice. Just know that smoking or vaping anything (tobacco, nicotine, or cannabis) changes how a breathwork session feels. If you can, take a break for a few days beforehand; even about three days can make a real difference in how your session feels.

Good to know: Breathwork is a wellness practice, not a substitute for medical or mental health care. I’m a certified breathwork teacher, not a doctor or therapist.

Led by Kristina Bautista, who completed Loka Yoga School’s 50-hour breathwork teacher training.

Breathwork & Meditation

If you already meditate, breathwork isn’t a replacement. It’s a doorway in.

The difference

Meditation trains your attention. You notice the breath and let it be. Breathwork changes the breath on purpose to shift how your body feels. Meditation works from the mind toward the body. Breathwork works from the body toward the mind.

Why meditators love it

• It’s easier to settle. A few minutes of guided breathing quiets the body first, so sitting still comes more easily, especially on restless or anxious days.

• It improves the breath you’re watching. Many meditators observe a breath that’s quietly overbreathing. Breathwork retrains it to be slower, lower, and through the nose, so your everyday breath supports your practice.

• It goes deeper. Every session ends in rest, and many people find that stillness deeper than a usual sit.

• It moves what’s stuck. More active techniques can stir up emotions or energy that sitting alone tends to circle around.

Try it: Do a short breathwork session right before your usual meditation. If you meditate daily, you may love the quiet classes, where the rest at the end feels a lot like meditation. Try music sometimes too. Sound has its own benefits.

Want to learn meditation?

Some of my breathwork sessions include short moments of meditation, but I’m not a certified meditation teacher. I’ve learned, and keep learning, from Clint at Deep Mental Rest, and I recommend him for your meditation journey.

FAQ

Isn’t more oxygen a good thing?

Your blood is already about 95–99% saturated with oxygen. Breathing harder doesn’t add much more. It mostly lowers CO₂, which makes oxygen harder for your cells to use. Calm, efficient breathing works better than big breathing.

How is this different from just taking a deep breath?

A deep breath is one tool. Breathwork uses specific rhythms, counts, and holds for specific goals, like calm, energy, or focus, along with guidance and rest so the shift actually lasts.

Do I need to meditate to do breathwork?

No. Many people find breathwork easier to start with than meditation, because it gives the mind something to do.

How often should I practice?

A few minutes a day does more than an occasional long session. The free Breathwork Timer below can help you build the habit.