Let’s face it. In the wild world of wellness, it’s easy to get lost in the maze of yoga poses, meditation apps, and diet trends. Every second of every day - it seems like social media unleashes a new fad that's "guaranteed" to help you feel better/lose weight/look young/be healthier/have more energy ... blah blah blah. And usually those fads cost a bunch of money - rely on some weird gadget (have you seen the face wand thing that looks like it's straight out of Star Trek?).
But did you know, you have the ULTIMATE biohack with you RIGHT NOW? Yep. It's your breath.
When I started practicing breathwork more than 5 years ago, I thought it was just something you did in a yoga or meditation class. But, this simple & powerful tool has become my #1 go-to practice for more calm, focus & motivation. I've been constantly going back to it to feel better daily. And so if you haven't heard of breathwork yet, buckle up, because you’re about to find out why everyone from me ... wellness junkies to stressed-out CEOs is raving about it.
Wait, WTF is Breathwork?
First off, let’s clear something up. You might be thinking, “Uh… don’t we all know how to breathe? Isn’t that, like, the most basic life skill?”
Fair point.
We all breathe, but here’s the thing — most of us are doing it wrong.
Shallow, chest-focused breathing (the kind we do when we’re stressed, hunched over a laptop, or trying to finish a never-ending to-do list) is the default for most of us. And that kind of breathing doesn’t just shortchange our lungs — it messes with our entire system, from our brains to our moods.
Breathwork is a series of intentional breathing exercises designed to take us from this unconscious, shallow breathing to deep, purposeful breathing that activates the body’s natural relaxation response. It’s like flipping a switch from fight-or-flight mode (where so many of us spend our days) to rest-and-repair mode. And trust me, your body will thank you for it.
Why You Should Be Doing Breathwork (Like, Yesterday)
You know those super-zen people who look like they float through life with a permanent aura of calm? They’re probably doing breathwork. But if the idea of becoming a meditative monk isn’t your vibe, don’t worry. Breathwork isn’t just for yogis on mountain retreats — it’s for busy, stressed-out, real people (like you and me) who could use a little less anxiety and more clarity.
Here’s why it’s a game-changer:
1. Bye-Bye, Stress
We all know stress is basically public enemy number one. From work deadlines to family drama, life seems like a never-ending loop of pressure. The good news? Breathwork can help you break that cycle. By shifting your breath from shallow to deep, you activate your parasympathetic nervous system (a.k.a. your body’s chill-out mode). This sends a signal to your brain that it’s safe to relax. Ahh, feels better already, right?
2. Hello, Better Sleep
Raise your hand if you’ve ever laid awake at 2 a.m., watching the minutes tick by, with a mind that just won’t shut off. Yep, been there. Breathwork helps calm that racing mind, making it easier to drift off into blissful, uninterrupted sleep. So, if you’ve tried counting sheep and melatonin without much success, maybe it’s time to breathe your way to dreamland.
3. Boosts Creativity (For Real!)
Ever hit a mental wall where no amount of coffee or pacing seems to bring back your creative spark? Breathwork might be your secret weapon. Studies show that deep breathing increases oxygen flow to the brain, which can boost cognitive function and get those creative juices flowing. So, the next time you’re stuck on a big project, step away from your computer and try a few rounds of breathwork. You’ll be surprised how much clarity and inspiration it can bring.
4. Anxiety’s Kryptonite
Anxiety sucks, plain and simple. But breathwork is like its kryptonite. Since anxiety is often triggered by shallow, rapid breathing (hello, panic mode), slowing down your breath can help soothe those anxious feelings fast. It’s like giving your nervous system a big, cozy blanket to wrap itself in.
5. It’s Free, Accessible, and Always Available
Unlike some wellness practices that require fancy equipment or expensive memberships, breathwork is free. No hidden fees, no complicated routines — just you, your lungs, and the air around you. Plus, you can do it anywhere. Stuck in traffic? Breathe. In line at the grocery store? Breathe. About to lose it during a Zoom call? You know what to do.
The Science Behind the Magic (Because Yes, It’s Legit)
Okay, so breathwork sounds great, but does it really work, or is it just another wellness trend destined for the dusty shelf of things that sounded cool but didn’t really do much? Spoiler: It works. And here’s why.
When you practice controlled breathing, you’re tapping into the body’s autonomic nervous system. This system has two main branches: the sympathetic nervous system (fight-or-flight mode) and the parasympathetic nervous system (rest-and-digest mode).
Most of us live in a state of chronic activation of the sympathetic system — always on edge, always stressed. We're basically this kid⬇️
Breathwork activates the parasympathetic system, which reduces your heart rate, lowers blood pressure, and sends feel-good chemicals like dopamine and serotonin flooding your brain. Think of it as hacking your body’s built-in chill pill. So, now we're more like this kid ⬇️
On top of that, breathwork has been shown to:
Reduce cortisol (the stress hormone - which spoiler alert could ALSO be why you're holding onto excess weight)
Boost immune function (yep, you can breathe your way to better health)
Improve focus and concentration (hello, productivity boost!)
Reduce blood pressure, improve digestion & make your PERIODs better (yeah I said it).
Basically, breathwork is like upgrading your mental and physical operating system.
But Isn’t Breathwork Just Meditation?
Good question! While meditation and breathwork often get lumped together in the wellness world, they’re actually quite different. Meditation is all about quieting the mind, which, let’s be honest, can be challenging if your brain feels like it’s got 42 tabs open.
Breathwork, on the other hand, gives you something to do. It’s active, so rather than sitting and trying to will your mind into silence, you’re focusing on your breath, which naturally quiets the chatter. This makes it an excellent gateway for those who’ve struggled with traditional meditation.
How to Get Started with Breathwork (It’s Easier Than You Think)
Ready to give it a try? You don’t need to dive into an hour-long session to start reaping the benefits. In fact, even just a few minutes of focused breathing can have a big impact on your day. I created a simple, 7-minute breathwork practice for you. This quick exercise is meant to bring you instant-calm. I'll guide you through the exercise & help you get into that rest-and-digest state quickly & simply.
You can also check out my free breathwork videos under the FREE RESOURCES tab on my website (so at the top of this page!)
With regular practice, you can start incorporating breathwork into your daily routine — whether it’s to kick off your morning, reset during a stressful afternoon, or wind down before bed.
The Takeaway: Breathe Like You Mean It
Breathwork is not just breathing — it’s breathing with intention, and it has the power to transform your life from the inside out. Whether you’re looking to crush stress, boost creativity, or just find a moment of calm in the chaos, breathwork is your new secret weapon.
Don’t wait. Take a deep breath, and dive in. You’ve got nothing to lose — and a whole lot of inner peace to gain.
Leslie Draffin is an internationally certified somatic psychedelic guide and trauma-informed breath & meditation coach who specializes in helping you heal your mental health, overcome trauma and create the life you deserve. She does not condone the use of illicit substances and does not provide access to any illegal drugs. Her work aims to educate and reduce risk for those who choose to explore psychedelics for personal growth and healing.
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