Karen Tulloch 21/07/2025 Karen Tulloch 21/07/2025

What Exactly is Breathwork All About?!

As a Trauma-Informed Breathwork Facilitator, regularly practising as well as teaching and holding space for others’ breathwork, I can sometimes forget that what breathwork actually is and actually does can feel a bit mysterious. It might sound ‘woo woo’ but there is solid science behind it! Read on if you would like to understand a little more.

We all breathe all day every day, naturally and without effort or thought, even in our sleep. What constitutes ‘breathwork’ is when we place conscious intention behind or attention on the breath. Various breath patterns can be utilized, depending on the desired outcome – how we want to feel after the session or what we want the session to support. Through this, we experience the powerful and transformational potential of our breath. And, through this, the potential of ourselves. It really is that simple and that powerful.

We’re living in a space and time where we’re busier than ever. We’re somewhat disconnected from our bodies. We’re on auto-pilot. We experience feelings and emotions that we don’t fully deal with or process. Or perhaps don’t even notice. We can bury or over-ride these feelings, self-medicate, distract ourselves, be overwhelmed by or repress or deny them. For many of us, the default is stressed, anxious, worried, tired, overwhelmed. For most of us, at least some of the time, we are not fully present in our minds and bodies. This isn’t our choosing, it is just how we have become conditioned, a result of life’s challenges and expectations and how society ‘functions’.

Health problems, disease, blocks and unhelpful patterns in our lives are often created from unresolved emotions. What these unresolved issues are and where they came from is less important than just being able to process them. Repeatedly ignoring or over-riding emotions, stress or issues results in the body and mind absorbing them and this has significant negative health and wellbeing repercussions. “Ignore it and you store it”.

Breathwork can process stagnant emotions and feelings in the body and support us in connecting to our highest potential and infinite resources. It is a practice of deep connection to our bodies to liberate the intelligence and energy contained within our systems. It offers a holistic way to heal, release, and transform. It is also supremely beneficial to our nervous system, body and overall health.

It can also be wonderfully relaxing, down-regulating or upregulating, depending on what is needed in that moment! Learning breath patterns that we can effectively, quickly and discretely use to change our state (e.g. to bring more energy or to calm anxiety) is an added benefit that breathwork sessions equip us with for life.

Benefits include:

· Immediate stress reduction & anxiety relief.

· Connection with our emotions & our response to them.

· Revitalise our organs.

· Access our higher power.

· Reduce toxins in our body & provide an energetic release.

· Increase energy & mental clarity.

· Deepen our relationship to & understanding of our body.

· Release trauma that has been stuck in our system.

· Increase access to our intuition, higher self and source energy.

· Tools & strategies to take into daily life.

Having space held by a trained and qualified breathwork facilitator supports the safe, trauma-informed processing and/or releasing of what is no longer serving us. Having a skilled, trained guide with you ensures that we go ‘to our edge’ but never beyond it and that whatever arises is safely and compassionately met.

Breathwork allows us to be still, be with ourselves, and breathe and feel through our experiences and our feelings. Safely, easily, naturally and beneficially. It really is as simple as that. It really is that simple and that powerful.

Beyond the Buzzword - Mindfulness for the Individual

Mindfulness means different things to different people, yet there is a risk of it being a buzzword or tokenistic practice which actually means nothing! Sometimes, as approaches and mental health advice mainstream and evidence of the benefits of a particular practice builds, it gains popularity, momentum and exposure. This is certainly a good thing as bringing mindfulness to public awareness and accessibility means it becomes readily available and accepted. Excellent! That’s what we want – for everyone to access a tool and approach that benefits their wellbeing.

However, I find that children and young people I work with and clients I serve misunderstand (and sometimes criticise) mindfulness, as it has been cursorily prescribed, recommended, or taught. When attempted superficially without understanding, it is, in fact, nowhere near as supportive as it has the potential to be and, at worst, will be rejected by those it is endorsed for.

Mindfulness is sometimes reduced to a lifestyle aesthetic or vague advice—“just be more mindful”—without context, support, or depth. For many, it ‘just didn’t work’ or “I tried but I couldn’t do it.”

Mindfulness can be defined as ‘the practice of intentionally bringing your attention to the present moment, without judgment. It involves observing your thoughts, emotions, bodily sensations, and environment with openness and curiosity.’

This, clients tell me, is easier said than done. I have practised meditation for decades – it is essential to my own clarity, presence and calm. For me, mindfulness means feels rooted in Buddhist philosophy and Vipassana meditation. It isn’t trying to shut the mind down or fight against the mind doing what it is designed to do. Rather, for me, it is observing the mind, rather than becoming enslaved by it. Or noticing and focusing outside of the mind in order to quieten it or become less overtaken by it.

It is wonderful that there is encouragement for people to implement mindfulness for their own wellness, for its benefits are truly remarkable and undisputed. However, I believe that it is most impactful when undertaken with understanding (and genuine experience) of the benefits and personal commitment and dedication to developing it. Just telling people they should practise mindfulness over-simplifies its power and potential. Mindfulness, in my opinion, needs to be personalised and practised in the way that best works and meets the needs, interests, personality and goals of the individual. And it is enhanced by being better understood.

Let’s start by exploring what mindfulness means to an individual. When and where and how do you attain this connection to the present moment? Is this through walking in nature; journalling; sitting in meditation; engaging in breathwork; listening to hypnosis audio; reading a book; gardening; walking the dog; listening to music; watching the breath; focusing on an object; walking; running; washing dishes; ironing; Tai Chi; practising yoga……? You see, the possibilities are endless. What matters most is that it feels mindful for you – it has the potential to take you out of the active, overanalytical, busy mind and into the stillness and spaciousness that is also available in that mind. Exploring what connection to self feels and looks like and where and when it is easiest to be fully present is a great starting point towards a sustainable and meaningful practice of mindfulness. This avoids mindfulness being vague, superficial, ineffective and, at worst, another thing to feel we are not getting right!

Having collaborated an understanding of what, why and how mindfulness might be an approach to benefit an individual, we can then offer approaches and practices. Apps, teachers, websites, audios, tutorials, books and resources abound.

Like any practice, habit or lifestyle change, finding something that suits, is manageable and is enjoyable (or effective) is crucial. As is taking it slow and in small, manageable steps. Remember that every little drop fills the bucket and all steps in the desired direction of travel are to be celebrated and valued. You are training your mind and, just as you would not do one abdominal curl and expect your stomach muscles to be permanently strong and perfected, regular, manageable and consistent practice, and realistic goals are essential.

Grounding practices, although again personal, are useful to explore. Feeling your feet (or a point of the body, such as a toe) on the ground, focusing on the seat beneath you when sitting or bringing attention and focus to the body can be enormously useful in feeling grounded and centred. Coupled with a regular routine/movement and a mantra, the brain quickly learns what is expected and responds accordingly. I love to take a few deep, slow breaths and internally say and feel “Grounded. Connected. Protected.”

A mantra or statement on repeat can be useful. “Keep breathing. I am safe. I can handle this.” works well for my young son. The more you are able to embody this – really really feel it – the more effective the phrase becomes at soothing and calming. Mindfulness on a phrase, statement or mantra gives the mind something to focus on other than the danger it was perceiving.

In times of stress, the Central Nervous System needs to receive a signal of safety. Energy can be moved in three ways – through the breath, through movement or through sounding (or all three!). Try a loud sigh on an exhale (or a few) and see how good that feels! Shake, jump, stomp or swing the body and move the stress through. Go for a short walk. Practise some conscious, intentional breathing to give the brain and body something to focus on other than the stress you are feeling.

Breathwork is a quick, effective and universally available and accessible method to ground and calm energy. A simple, effective breath pattern such as the halo-active breath is an easy, memorable tool that is always on hand – and it’s powerful. Breathe in through the nose, out through the mouth, letting the exhale be longer than the inhale and allowing the breath to fall out of the mouth. Holding the breath at the top, at the end of the inhale, activates the Vagus Nerve and parasympathetic nervous system, permissioning calm. Similarly, attention on the exhale has a calming effect. For added benefits, place your attention on the heart area and activate the energy of compassion and love.

Visualising a central channel, an elevator shaft, a red thread, a tunnel, in the body that energy flows into, through, around and out of is also helpful. Circulating, flowing, moving. For example, breathing through the central channel, up through the feet from the earth, into the base of the spine and all the way up to the top of the head and out can be wonderfully centring and grounding. Visualise, feel or imagine that energy coming in from overhead and back down through the body all the way through the feet and into the roots of the earth and the crystalline core at the centre of the earth. Repeat as often as you need or want, noticing sensations, thoughts, emotions, feelings.

All of these approaches are forms of mindfulness – intentionally bringing attention to the present moment. How you do this is up to you. Play with a few. See what brings most calm. Notice how you feel afterwards. Find which is easiest. Be aware of which you are drawn to and go with that. You can’t mess mindfulness up! If it works for you in bringing your attention to the present moment, then it’s mindfulness and the benefits will be felt! Its effects are cumulative. Little and often and whenever you can – it all adds up and eventually becomes your default, the norm, easy to access, your brain and body trained to just easily and naturally engage with it.

Essentially, mindfulness is a practice best undertaken with intentionality and personal ownership or desire. It is, by its very nature, different for everyone. Exploring it with curiosity and compassion will help you to discover the approach(es) that bring you most mindfulness. And, as a result, the greatest benefits.

Published in National Hypnotherapy Magazine July 2025