What is Breathwork? (And why it works)

Breathwork is the intentional practice of changing how you breathe to shift how you feel—physically, emotionally, and mentally. It can be as gentle as five minutes of slow diaphragmatic breathing or as structured as a guided session designed to help the body release stored tension and stress. In Kris Kelly’s work, breath is paired with music to create a safe, resonant space where the body settles, emotions move, and a steadier self steps forward.

At its heart, breathwork is not about achieving perfection; it’s about returning—again and again—to a simple rhythm that reminds the nervous system, “You’re safe enough to soften.”

The Physiology: Breath, Brain, and the Nervous System

Your breath is the quickest, most accessible lever on the autonomic nervous system—the engine that regulates stress (sympathetic) and rest (parasympathetic).

• Diaphragm mechanics: Slow, low (“belly”) breathing engages the diaphragm, which signals safety to the brainstem and reduces over-activation.

• Vagus nerve tone: Long, unforced exhales stimulate the vagus nerve, supporting parasympathetic “rest-and-digest.”

• CO₂ tolerance: Gentle breathwork increases your comfortable tolerance to carbon dioxide, which improves calm, focus, and perceived air hunger during stress.

• Heart-breath coupling: Smooth, rhythmic breathing (about 5–6 breaths per minute) can promote heart–brain coherence—often felt as clarity and emotional steadiness.

  
  

You don’t have to remember any of that to benefit. Slower, softer, lower—done consistently—changes how you feel.

Evidence-Aligned Benefits (what people commonly report)

Breathwork is not a cure-all, but when practiced regularly many people notice:

• Calmer baseline: Less reactivity, more bandwidth when life gets noisy.

• Better sleep: Easier wind-down, reduced nighttime rumination.

• Emotional processing: Safer access to tears, release, and relief without overwhelm.

• Focus & creativity: Clearer attention with fewer stress “micro-spikes.”

• Body awareness: A returned sense of presence, grounding, and inner connection.

  
  

Note: Breathwork supports wellbeing and can complement therapy or medical care; it isn’t a substitute for professional treatment.

Safety First: A Trauma-Informed Approach

Your system’s safety matters more than intensity. Practice with consent, pacing, and choice.

• Go gentle: Start with short, slow sessions (5–10 minutes).

• Stay resourced: Keep a hand on your heart or belly; open your eyes; pause anytime.

• Contraindications: If you’re pregnant, have cardiovascular/respiratory issues, epilepsy, severe psychiatric conditions, or a history of fainting, choose only gentle practices and consult a qualified professional.

• Titrate, don’t flood: We work in small, manageable waves of sensation (titration), not all at once.

  
  

Core Techniques (clear steps you can trust)

1) Diaphragmatic Breathing (Foundational)

Best for: Anxiety, grounding, daily baseline.

How:

• Sit or lie down, one hand on chest, one on belly.

• Inhale through the nose 4–5 seconds, feeling the belly rise.

• Exhale through the nose 6–7 seconds, belly softens.

• Continue for 5–10 minutes. Keep the breath quiet, smooth, and unforced.

  
  

2) Coherent Breathing (~5–6 breaths/min)

Best for: Calm focus, steady mood, heart–brain balance.

How:

• Inhale nose 5 seconds, exhale nose 5 seconds.

• Keep shoulders soft; imagine the breath filling a wide, low bowl.

• Practice 10 minutes daily.

3) Box Breathing (4–4–4–4)

Best for: Centering under pressure, pre-meeting reset.

How:

• Inhale 4, hold 4, exhale 4, hold 4.

• Repeat 2–5 minutes.

• Adjust counts (3–3–3–3) if lightheaded; smoothness beats length.

4) 4-7-8 Breathing (Wind-down)

Best for: Evening relaxation, shifting out of rumination.

How:

• Inhale nose 4, hold 7 (light touch), exhale mouth 8 with a soft “haa.”

• 4 rounds to start; never force the holds—shorten if needed.

5) Alternate-Nostril (Nadi Shodhana, gentle)

Best for: Balancing energy, easing restlessness.

How:

• Right thumb closes right nostril → inhale left.

• Ring finger closes left → exhale right, then inhale right.

• Thumb closes right → exhale left. That’s one cycle.

• Move slowly for 3–5 minutes.

6) Somatic Release Breathing (with care)

Best for: Allowing emotion to move safely.

How:

• Begin with diaphragmatic or coherent breathing.

• As emotion arises, keep exhales long and unforced; let the body tremble, yawn, sigh, or tear up without pushing.

• Pause often; orient to the room; drink water; journal. Consider guided sessions for deeper work.

Choose the Right Practice for Your Moment

• Anxious or wired? Coherent or diaphragmatic breathing (longer exhales).

• Foggy or flat? Coherent breathing or a short round of box breathing.

• Bedtime spiral? 4-7-8 or a very soft coherent cadence (inhale 4, exhale 6).

• Emotional tide rising? Gentle diaphragmatic + titrated pauses; add music for support.

A 7-Day Starter Plan (10–15 minutes/day)

Day 1 – Arrive: Diaphragmatic, 10 minutes. Journal one sentence: “Right now I feel…”.

Day 2 – Soften: Coherent, 10 minutes. 2-minute body scan afterward.

Day 3 – Center: Box, 5 minutes + Coherent, 5 minutes.

Day 4 – Release: Diaphragmatic, 8 minutes + 2 minutes of unstructured sighs/yawns.

Day 5 – Balance: Alternate-nostril, 6 minutes + slow walk outside.

Day 6 – Prepare for Sleep: 4-7-8, 4 rounds early evening; no screens afterward.

Day 7 – Integrate: Your favorite technique, 12 minutes + write three words that name your state.

Repeat the week, adjusting times up or down. Consistency beats intensity.

Why I Pair Breath with Music

Music gives breath an emotional arc. A spacious drone, a tender piano, a string swell—these textures help the body trust the moment, name what it feels, and move through it. In guided sessions, Kris composes or curates soundscapes that support pacing (activation → release → integration) so the nervous system learns safety, not strain.

Practice with Care (and curiosity)

• Keep the breath quiet, slow, and low—no forcing.

• If you feel dizzy, shorten counts and return to normal breathing.

• If strong memories or emotions arise, open your eyes, look around the room, feel your feet, and pause. Support is a strength.

Frequently Asked (Deeper) Questions

Is breathwork safe if I have trauma?

Gentle, trauma-informed practices can be supportive because they emphasize consent, pacing, and choice. Start slowly, avoid long holds, and consider guided sessions. If you’re in active crisis or treatment, consult your clinician and keep practices simple.

Why do long exhales help so much?

They stimulate the vagal pathways linked to “rest-and-digest,” lowering physiological arousal. You’re teaching your system that a slower rhythm is safe.

What if I can’t “feel” anything?

Numbness is a protective intelligence. Stay gentle and consistent; often sensation returns gradually as the body trusts it won’t be flooded. Pairing breath with music and movement can help thaw the freeze.

How long until I notice benefits?

Many people feel a shift in 3–10 minutes. Lasting change comes from practice—think weeks and months of small, steady sessions rather than one dramatic journey.

Are intense cathartic styles necessary?

No. Release can be big or subtle. Kris prioritizes nervous-system respect: titration over overwhelm, integration over spectacle.

Can I overdo breathwork?

Yes. Too much intensity can mimic anxiety (tingling, dizziness). Keep it kind. If in doubt, shorten, slow, or stop.

What do I do after a session?

Sit quietly for a minute. Sip water. Jot a line or two. A brief walk outside helps integrate the shift.

If you take one thing from this guide, let it be this: your breath is a bridge you can cross anytime. Start where you are, go gently, and let consistency, not force, do the work.