Start with Stillness: The 3-Minute Grounding Breath
You don’t need a yoga mat, candles, or fancy music to begin. You just need you—right here, right now. This first breathwork session is called The Grounding Breath, and it’s one of the simplest and most soothing ways to start your holistic wellness journey.
Here’s how you do it:
- Sit comfortably—on a chair, your couch, or the floor. Let your hands rest on your lap.
- Close your eyes gently or soften your gaze if that feels better.
- Breathe in slowly through your nose to the count of 4.
- Hold that breath gently for 2 counts.
- Exhale slowly through your mouth to the count of 6.
- Repeat for 3 minutes.
While you breathe, imagine your body getting heavier with each exhale, like you’re gently sinking into the earth beneath you. You can even say a quiet mantra like “I am here. I am calm.” to anchor your mind.
This exercise helps signal safety to your nervous system. It’s perfect before a big meeting, when you wake up, or anytime you feel frazzled. Over time, these few minutes a day create a ripple effect across your entire body—aka holistic wellness at work.
Get Energized: The Spark Plug Breath
Feeling foggy? Sluggish? Like your brain’s trying to move through oatmeal? This next technique is your new best friend. It’s called Spark Plug Breath (also known as Breath of Fire in yoga traditions), and it’s all about building energy and waking up your system naturally—no caffeine required!
Here’s how to try it:
- Sit tall with a straight spine, either cross-legged or on a chair.
- Place your hands on your belly.
- Inhale and exhale through your nose quickly, using your belly like a pump.
- As you exhale, your belly should snap in; as you inhale, it naturally expands.
- Keep your chest relaxed and still—let the belly do the work.
- Start with 30 seconds, rest, and repeat if you like.
This breath may feel weird at first, but once you get the hang of it, it becomes a secret weapon. It clears mental fog, warms up the body, and builds internal fire—perfect for mornings, creative blocks, or whenever you need a burst of inner energy. And since it activates your core, it can even support digestion. Holistic wellness win!
Note: If you’re pregnant or prone to dizziness, skip this one or do it gently with extra awareness.
Wind Down with the 4-7-8 Relaxing Breath
Let’s be real—some days feel like a marathon of emotions, screens, and to-do lists. So how do you switch off without scrolling endlessly or tossing and turning at night? Try The 4-7-8 Breath, a beautiful nighttime ritual that acts like a lullaby for your nervous system.
Here’s your bedtime breath:
- Sit or lie down in a comfy spot—pajamas highly encouraged.
- Inhale through your nose for 4 counts.
- Hold your breath gently for 7 counts.
- Exhale softly through your mouth for 8 counts, making a whooshing sound if you like.
- Repeat this for 4 full cycles to start.
This pattern slows your heart rate, clears mental chatter, and gently nudges your body toward sleep. After a few rounds, you’ll feel your muscles relax, your thoughts soften, and your whole system let go. It’s like a cozy blanket for your insides. And best of all? You don’t have to do anything else—just breathe.
Make It Your Own: Breathwork on Your Terms
The beauty of these simple sessions is that you can mix, match, or repeat them whenever you like. There’s no right way to explore breathwork—only your way. Try one in the morning, another before bed, or keep a favorite one in your back pocket for stressful moments.
Even just one practice a day helps you feel more grounded, more energized, and more connected to yourself. And that’s the heart of holistic wellness—feeling whole, inside and out, by tuning into what your body and soul need most.
You don’t have to commit to an hour-long session or know the perfect technique. You just have to begin. A few conscious breaths can shift your energy, help you process emotions, and open the door to deeper healing.
Ready to go deeper with your breath? Find a breathwork guide in our holistic wellness directory and explore how breath can become your personal path to clarity, healing, and ease.
You Don’t Have to Breathe Alone
Sure, you can practice breathwork on your own—and that’s a beautiful start. But just like learning to dance, paint, or meditate, sometimes it helps to have a guide. That’s where breathwork facilitators come in. They’re like breathing buddies with extra tools, experience, and presence to support your journey.
A good breathwork session can feel like a deep exhale for your entire life. Whether you’re new to all this or already doing breathwork on your own, working with a facilitator can take things deeper, faster, and often with more emotional clarity. You might move through stuck energy, cry unexpectedly, laugh out loud, or feel light as air by the end.
And no—you don’t need to wait until you feel “ready.” You are already ready because you are breathing, alive, and curious.
What Breathwork Facilitators Actually Do
If you’re wondering, “Okay… but what exactly does a breathwork facilitator do?”—great question! Think of them as calm, grounded guides who help you use your breath with more intention and purpose.
Depending on the style they work with, a facilitator might:
- Lead you through breathing patterns that release stress, anxiety, or emotional tension.
- Help you connect with your body and clear out mental clutter.
- Use sound healing, touch, or visualization alongside breath for deeper support.
- Create a safe, nurturing space to explore inner healing without needing to talk much.
Some facilitators work one-on-one, others hold group sessions, and many even offer virtual breathwork circles you can join from your own home (yes, pajamas welcome).
Each person brings their own unique magic to the experience, which is why finding someone who resonates with you matters. Holistic wellness isn’t about copying what works for someone else—it’s about discovering what works for you.
How to Find the Right Breathwork Guide for You
Now that you know how helpful a facilitator can be, how do you actually find one? That’s where the BeHealable Holistic Wellness Directory comes in.
BeHealable isn’t just a list of names—it’s a growing community of kind-hearted practitioners who genuinely want to help you breathe easier, live lighter, and connect deeper. You can explore profiles of breathwork guides who specialize in different techniques, backgrounds, and experiences.
Some may blend breath with somatic healing or trauma support. Others focus on nervous system regulation or spiritual expansion. You’ll find people who have walked their own healing paths and now offer tools they’ve tested, lived, and loved.
Here are a few tips for choosing a guide who’s right for you:
- Read their story: See if their journey resonates with where you are now.
- Feel into their vibe: It’s okay to choose someone just because you like their energy.
- Book a discovery call: Many facilitators offer short calls to see if it’s a good match.
- Trust your gut: If you feel calm, safe, or seen after talking with them—that’s a great sign.
Remember, this is your healing journey. There’s no pressure to “get it right.” You can explore, try different styles, and learn from each experience. It’s all part of the process.
Your Breath is a Portal—You Just Need to Walk Through
Breathwork is more than a wellness trend. It’s an ancient, soulful, and wildly accessible tool that lives inside you—always. And while solo practice is wonderful, working with a guide can open new doorways you didn’t even know existed.
So if you’ve been curious about breathwork and feel called to take the next step, follow that feeling. Explore the beautiful variety of breathwork facilitators waiting to meet you inside the BeHealable directory. They’re ready to hold space, breathe with you, and help you move toward clarity, release, and healing.
In the end, this isn’t about doing breathwork “right.” It’s about showing up for yourself—one breath at a time.
And the best part? You don’t have to do it alone. Find your breathwork guide today and see where your breath leads you.