Breathe easy: A beginner's guide to breathwork

What if there was a wellbeing practice that was free of charge, not difficult to maintain and, in fact, something that we’re already doing every single day... correction, every few seconds. Sound good? We thought so too.

Breathwork as a wellbeing practice is everywhere, and it could be the antidote to a myriad of other wellness trends that you may have already given up on.

“Breathwork is actually one of the easiest practices to incorporate into daily life because you’re already breathing all day long”, Stuart Sandeman, founder of Breathpod and author of the best-selling book Breathe In, Breathe Out tells Vitality Magazine.

“You don’t need any special equipment or long stretches of time. Just a few minutes of focused breathing in the morning, during a stressful moment, or before bed can make a big difference.”

Former England rugby player and Vitality Ambassador, Jonny Wilkinson, is another firm believer in the power of the breath.

“It allows me to become more responsible for how I am and how I turn up in every moment of my life”

Jonny Wilkinson, Vitality Ambassador

Wilkinson says that practising breathwork has allowed him to “explore deeper sensations of peace, wellness and connection, as well as expressing myself more fully and authentically”.

What exactly is breathwork and who can do it?

Breathpod’s Sandeman says that while breathing is something we do automatically, breathwork invites us to take control of it. “It involves specific patterns and techniques designed to shift how we feel, from calming the nervous system to stimulating the body,” he explains.

“It’s like having an in-built tool to manage stress, help with sleep, focus, and even tap into deeper emotional states – all by harnessing the power of your breath.”

Pretty much anyone is able to develop a breathwork practice. If we’re “looking to manage stress, improve athletic performance, or simply find a moment of calm in a busy day, breathwork has something to offer,” Sandeman adds.

“It is also an incredible tool for those navigating life’s challenges, such as grief or loss. It’s accessible and can be tailored to your needs.”

Why not follow Millie Harrison, a yoga and meditation expert, in a new breathwork exercise for Vitality below:

Breathe easy...

Accessing this wellness technique is easy.

Vitality’s Mental Health and Wellbeing Coach Silvia Cordoba points out that we can access breathwork sessions in person or online, as well as via apps such as Vitality partner Headspace.

As with any form of exercise, doing it safely is key. Breathwork exercises are generally safe for most people, but Sandeman explains that people with certain medical conditions, such as severe asthma, heart issues, or recent surgeries should consult a doctor before starting.

Pregnant women or those with epilepsy should also avoid more intense breathwork practices.

“It’s always better to err on the side of caution and seek advice from a medical professional if you’re unsure,” he notes.

If using the power of our breath is such a simple and effective tool, then why do we find it so hard to prioritise our mental wellbeing?

“We live in a ‘go, go, go’ society that often prioritises productivity and ‘doing’ over taking time for self-care”

Stuart Sandeman, founder of Breathpod

He goes on to explain that many of us have been conditioned to think that “taking time for mental wellbeing is a luxury, or that it’s less important than physical health”.

Wilkinson agrees: “For me it isn’t a question of time… we are always breathing. It is at the base of every experience and, therefore, we can tune into it in every or any moment or activity.”

The former fly-half adds that “our minds will keep telling us that ‘it’ll never work’, ‘it’s a load of nonsense’, or that ‘we’ll start tomorrow’, which makes us look for entertainment on the outside instead.”

The long and short of it

So, when is the best time to practise? “Just a few minutes of focused breathing in the morning, during a stressful moment, or before bed can make a big difference,” Sandeman tells us.

“I often do breathwork on the go, like box breathing, as I walk from A to B. In our busy world, it’s one of the most accessible tools for wellbeing that can fit seamlessly into your routine.”

Now we know when to do it, is it actually good for us? Cordoba tells us that doing breathwork sessions can benefit us in many ways – both mentally and physically.

We can experience reduced stress, a stronger immune system, improved focus and memory and better sleep. “Research has shown that it can help with cardiovascular conditions, asthma and hypertension,” she says.

“Our mental wellbeing is foundational,” concludes Sandeman. “When we take care of it, everything else – our relationships, productivity, physical health – can improve as well.”

Related: How to make habits stick with Dr Rupy Aujla