Breathwork and the body

The breath is something we usually do without thinking, but learning to work with it deliberately can be a powerful tool for calming the body and mind.

What it is

Breathwork refers to intentional breathing techniques used to influence the nervous system. Slow, deep breathing activates the body's relaxation response, lowering heart rate and easing muscle tension, while shallow, fast breathing tends to keep the body in a state of alertness or stress. Because the breath is one of the few automatic body functions we can consciously control, it offers a direct way to signal safety to the nervous system, even in stressful moments.

Signs to notice

• Shallow, fast breathing, especially in the chest rather than the belly
• Holding your breath without realising it during stressful moments
• Physical tension in the shoulders, jaw or chest
• Racing thoughts or a sense of being "switched on" that will not settle
• Feeling calmer after even a few minutes of slow, deliberate breathing

What helps

• Try slow breathing: inhale gently through the nose for a count of four, exhale slowly through the mouth or nose for a count of six, making the exhale longer than the inhale.
• Practise for a few minutes daily, not only when stressed, so the technique becomes familiar and easier to access under pressure.
• Place a hand on your belly and notice it rise and fall - this encourages deeper, more effective breathing than shallow chest breathing.
• Use breathwork as a bridge before a difficult conversation, meeting or moment of stress.
• Combine breathing with movement, such as slow stretching or walking, for an added calming effect.
• Be patient - like any skill, breathwork becomes more effective with regular practice.

When to reach out for help

If breathlessness, chest tightness or a racing heart happen outside of anxious moments, or do not ease with rest, get this checked by a doctor to rule out a physical cause. If anxiety is frequent, intense or affecting daily life, a mental health professional can assess what is happening and offer further support alongside breathing techniques.

Getting help in South Africa

Cleared Mind's EAP counsellors can teach breathing and relaxation techniques as part of broader stress and anxiety support. For general mental health information and support, contact the SADAG Mental Health Line on 011 234 4837. If you are in crisis or need urgent support, the SADAG Suicide Crisis Helpline is available 24 hours a day on 0800 567 567 or SMS 31393.