Breathwork for Beginners!
May 21, 2025
by Morayma MaKay
Writer / Blogger & Content Creator
Adulthood Rewired
Biography: Morayma Makay is a fashion model, mother, and writer. She has
dedicated the last 20 years to working in the fashion and health fields as
both a researcher and content creator.
“Support your wellness with your breath.”
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We all have those days…deadlines loom, emails pile up, your calendar is packed to the brim, and the stress starts bubbling just under the surface. Maybe your shoulders inch toward your ears, your jaw tightens, or your mind races from one task to the next in a total frenzy. In the middle of a hectic day like this, finding peace can feel impossible, but there’s one tool that’s always with you – your breath.
Enter: breathwork to save the day! No fancy equipment, no special training, just a few moments to reset. Breathwork is exactly what it sounds like…intentional breathing techniques that help calm the nervous system, refocus the mind, and bring you back to the present moment, and the best part? You can do it right at your desk!
Here’s a quick guide to get you started with stress melting breathing exercises:
Why Breathwork Works
When we’re stressed, our bodies shift into “fight or flight” mode, and our heart races, breathing becomes shallow, and it becomes harder to think clearly. Deep, conscious breathing signals to your body that it’s safe, flipping the switch to “rest and digest” mode. This simple shift can reduce stress, improve focus, and even boost your mood.
Easy Breathwork Exercises to Try
These techniques take just a few minutes and can be done without anyone even noticing (even at work!). Try one the next time you feel overwhelmed or need to reset between meetings.
Box Breathing (Also Called 4-4-4-4 Breathing)
This method is used by athletes, military personnel, and even corporate execs to calm the mind.
How to do it:
-Inhale through your nose for 4 counts,hold your breath for 4 counts, exhale through your mouth for 4 counts, hold again for 4 counts, repeat for 4-5 cycles.
This is the perfect breathing exercise for moments when your anxiety spikes or before a big presentation.
The 4-7-8 Breath
This one helps slow down a racing mind and is especially helpful if you’re feeling anxious or overstimulated.
How to do it:
-Inhale through your nose for 4 counts, hold your breath for 7 counts, exhale slowly through your mouth for 8 counts, and repeat for 3-4 rounds.
This works really well for late afternoon slumps or winding down after a busy morning.
Simple Deep Belly Breathing
Sometimes the best thing to do is get back to basics and breathe like we did when we were babies!
How to do it:
-Sit comfortably and place one hand on your belly, inhale deeply through your nose, allowing your belly to rise, exhale slowly through your mouth, letting your belly fall, and continue for 1-2 minutes, focusing on the rise and fall.
This is great for anytime you need a quiet moment to ground yourself.
Making Breathwork a Habit
You really don’t need to block off 30 minutes on your calendar to benefit from breathwork. In fact, just 2-5 minutes sprinkled throughout the day can make a noticeable difference. Some ways to help make this a habit is to set a reminder on your phone or computer, or pair your breathwork with something you already do like your lunch break or quick trip to the bathroom. At work, you can also use this as a transition tool between emails or meetings.
Stress at work, and in adulthood in general, is inevitable…but feeling overwhelmed all the time doesn’t have to be your “normal”. Breathwork is a simple, effective way to hit the pause button, refocus your energy, and take care of your mental well-being right in the middle of your workday. Next time stress starts to creep in, take a few deep breaths. Your mind (and body) will thank you!
