Most mornings, before the world wakes up and my phone starts buzzing, I sit in stillness. It’s just me, my breath, and a few quiet minutes to connect. Over time, this small practice has become the most important part of my day.
I used to think I needed something dramatic to feel better—green juices, intense workouts, productivity hacks. But it turns out, all I really needed was to return to something I’ve had all along: my breath.
In this post, I want to share how a simple breathwork practice helps me feel grounded every morning. I’ll walk you through what breathwork is, how I use it, and why it’s helped me feel more calm, focused, and alive. I hope it inspires you to give it a try—even if just for a minute or two.
What Is Breathwork, Really?
In short, breathwork is any practice that brings awareness to your breathing. We breathe all day without thinking about it, but when we do pay attention, something shifts. It can be as simple as slowing your inhale and exhale, or as structured as following a pattern like box breathing.
There are lots of different breathwork styles—some energizing, some calming—but they all start with one thing: paying attention.
To me, breathwork is less about technique and more about presence. It’s the act of choosing to be here, in this moment, with myself.
Why I Do Breathwork in the Morning
My mind can be busy when I wake up. Before I even open my eyes, I sometimes feel a low hum of anxiety: deadlines, meetings, unfinished tasks. It’s like my brain sprints ahead of me the moment the day begins.
Starting with breathwork helps me slow everything down. It’s like gently reminding my body: “Hey, we don’t need to rush.”
Here’s what I’ve noticed:
1. It Clears My Head
Morning breathwork gives me space to arrive. It helps me sort through the mental clutter and check in with how I’m actually feeling—not just what I have to do.
2. It Calms My Body
Even a few slow breaths can switch my body out of stress mode. I’ve learned that when I wake up with tight shoulders or a racing heart, breathing deeply for just five minutes helps everything soften.
3. It Energizes Me (More Than Coffee!)
I love my morning tea, don’t get me wrong—but breathwork gives me a different kind of energy. It’s not jittery or rushed. It’s clear, grounded, and steady.
4. It Helps Me Feel More Intentional
Breathwork invites me to ask: What do I want from this day? Not in a productivity way—but in a heart-centered way. How do I want to show up? What kind of energy do I want to bring?
My Morning Breathwork Ritual
I’m not someone who follows super rigid routines. What works for me is simple, flexible, and gentle. Here’s what my morning breathwork looks like most days:
Step 1: Settle In (2 minutes)
I sit up in bed or on a cushion. I close my eyes and just notice my breath as it is. I don’t try to change anything. I just listen.
Sometimes I place a hand over my heart and silently say, “I’m here.”
Step 2: Box Breathing (4 minutes)
This is my favorite technique when I feel scattered. It goes like this:
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Inhale for 4 seconds
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Hold for 4 seconds
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Exhale for 4 seconds
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Hold for 4 seconds
I repeat this for a few rounds. There’s something comforting about the structure. It’s like drawing a square with my breath.
Step 3: Longer Exhales (4 minutes)
To feel more relaxed, I’ll breathe in for 4 counts and out for 6 or 8. It’s subtle but powerful—lengthening the exhale tells my nervous system it’s okay to let go.
I often pair this with a phrase:
Inhale: “I breathe in calm.”
Exhale: “I breathe out tension.”
Step 4: Gratitude + Intention (5 minutes)
After breathing, I stay seated for a few more minutes. I think of three things I’m grateful for—small things like the light coming through the window or the warmth of my blanket.
Then I ask myself: What energy do I want to carry today? I let the answer come naturally. It might be “kindness” or “focus” or “lightness.”
How Breathwork Has Changed Me
It’s hard to explain how something so simple can feel so life-changing—but it truly has. Since adding breathwork to my mornings, I’ve noticed a few big shifts:
1. I React Less, Reflect More
Before, I’d jump into my day half-distracted, already feeling behind. Now, I begin from a place of steadiness. When challenges come up (and they still do!), I feel better equipped to respond, not react.
2. I Feel More Connected to Myself
Breathwork has become my daily check-in. It reminds me to listen—not just to my thoughts, but to my body and my emotions too.
3. I’ve Built a Habit That Grounds Me
I used to scroll social media as soon as I woke up. Now, breathwork is the first thing I do. And honestly? I don’t miss the scrolling at all.
4. It’s Helped Me Sleep Better
Funny enough, starting my day with breathwork has also improved my nights. I think it’s because I carry less tension through the day. I fall asleep more easily and wake up feeling more rested.
Easy Breathwork for Beginners
If you’re curious but not sure where to start, here are three techniques I recommend:
1. Box Breathing
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Inhale (4 seconds)
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Hold (4 seconds)
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Exhale (4 seconds)
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Hold (4 seconds)
Repeat for 1–5 minutes. Great for focus and calm.
2. 4-7-8 Breathing
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Inhale (4 seconds)
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Hold (7 seconds)
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Exhale (8 seconds)
This is especially helpful if you wake up feeling anxious or want to wind down at night.
3. Just Breathe Slowly
You don’t need a pattern. Just sit. Breathe in slowly, breathe out even slower. That’s it. Let it be simple.
A Few Tips to Make It Stick
Like any habit, breathwork gets easier the more you do it. Here are a few things that helped me stick with it:
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Keep it short at first. Even one or two minutes makes a difference.
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Tie it to another habit. Do it right after brushing your teeth or while waiting for your coffee.
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Make it cozy. Light a candle, grab a blanket, or sit by the window.
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Be gentle with yourself. If your mind wanders, that’s okay. Just come back to your breath.
Closing Thoughts
Here’s the truth: life is busy. It’s loud, fast, and often overwhelming. But breathwork reminds me that I can always come back to myself. I don’t need fancy tools or a perfect morning routine. I just need my breath.
Each inhale is an invitation. Each exhale is a letting go.
So tomorrow morning, maybe give it a try. Before the emails, before the news, before the rush—pause. Sit. Breathe. And just see how it feels.
Because sometimes the smallest things—like a single breath—make the biggest difference.