The Breathful Life: How to Weave Breathwork Into Your Daily Routine
- in-exhale
- Sep 22
- 6 min read
How to Weave Breathwork Into Your Daily Routine
Before I discovered breathwork, my mornings were automatic. I would wake up, get ready for work, and move through the day without awareness or intention. I was often on autopilot, stuck in my head and disconnected from my body. When people spoke about “being in your body,” it sounded silly to me, surely I was already in it. In truth, I had no concept of embodiment. I ignored the signals my body was sending, numbing symptoms with paracetamol instead of listening. It wasn’t until I began a daily breathwork routine that I understood what it meant to truly be present in my body.
Now I tend to start my day at a slower pace, take time to breathe, to check in with my body and finally understand what it means to occupy my body. It means presence. Being in the present moment, aware of my body and my mind, noticing when I check out or disassociate. Using the breath to feel safe in the here and now.
Why do we choose to live in our heads instead of being part of the reality we are in? Usually because we want to feel alive and do not know how to do that, so we remain frozen. Opening the breath is opening this too. Look at what brings your body joy and the feeling of aliveness. Learn to enjoy the simple joys of being. Listen to what the subconscious mind is up to and start introducing healthy mantras to rewire your beliefs. This isn’t about spiritual bypassing, but about choosing from this moment to focus on positive thoughts and feelings. If you are waiting for someone to change your world, step in front of the mirror, because your saviour is you.
I am sharing how I introduce pockets of breath throughout my day, and perhaps you too will tap into the power of your breath, step back into your own body and notice the difference. Try this for a month and notice the shifts that occur during this time. Do it with a friend and be accountable to each other, whilst cheerleading each other on. The question is: how good can I allow it to be?
1. Morning Breathwork Practice: Start Your Day with Calm & Clarity
Why this matters: Your breath is your most direct connection to the nervous system. Starting the day with conscious breathing signals your body that you are safe, alert and ready to meet the day with presence and intention.
How to practise:
Lie in bed for a few minutes. Notice your natural, sleepy breath through the nose.
Switch to mouth breathing, opening your jaw on the inhale and softening on the exhale. Invite a yawn or two to stretch and oxygenate your body and brain.
Place your hands on your belly or chest and set a daily intention: how do you want today to feel? Where your awareness goes, energy flows.
Mechanics in the body: Mouth breathing engages the diaphragm fully, oxygenates the blood and stimulates alertness. Setting intention while breathing helps align your conscious mind with your body, reinforcing mental clarity and emotional balance.
2. Daily Breathwork and Stretch Routine for Energy
Why this matters: Engaging both breath and movement activates circulation, releases tension and strengthens body awareness. It prepares the nervous system to handle stress calmly and with focus.
20 Connected Breaths Instructions:
Breathe continuously, no pause between inhales and exhales.
After every 4th breath, take one long, exaggerated inhale and exhale.
Repeat until you reach a total of 20 breaths.
Use your fingers to count for ease.
Choose mouth breathing to energise or nose breathing to calm, depending on your energy and intention.
Stretching Suggestions:
Start with neck/shoulder rolls or
Cat/Cow to stretch the spine and get spinal fluid moving, unlocking tightness along the back.
Check in with your back, hips and legs, and ask which part of your body needs focus today.
Choose 2–3 gentle stretches that suit your needs and stay in each stretch for a few minutes.
Use YouTube beginner-friendly guides if you need extra visual support.
Mechanics in the body: Coordinating movement with conscious breath improves oxygen flow, lymphatic circulation and joint mobility. Focusing on areas of tension helps release stored physical and emotional patterns, and breathing through stretches engages the nervous system, promoting balance and calm.
3. Midday Breathwork to Reduce Stress & Reset Focus
Why this matters: Stress and mental fatigue accumulate silently. Pausing to breathe consciously interrupts autopilot reactions and allows the body to reset.
How to practice:
Set a phone reminder to pause a few times a day.
Take 3–5 deep breaths with intention. Inhale fully, exhale completely and notice sensations in your body.
Mechanics in the body: Deep, conscious breaths activate the vagus nerve, slowing heart rate, reducing cortisol and helping you respond to challenges from a grounded space. Even short, intentional pauses enhance clarity, focus and emotional regulation.
4. Evening Breathwork for Relaxation and Better Sleep
Why this matters: Preparing your body for rest signals the nervous system to shift into parasympathetic mode, allowing deep relaxation and restorative sleep.
How to practice:
Place your hands on your belly and chest. Practise wave breathing: inhale into your belly, then chest; exhale from chest, then belly.
End with a longer exhale: inhale for 4, exhale for 6–8.
Optional: use a guided sleep meditation focused on breath.
Mechanics in the body: This practice reduces sympathetic activation, lowers heart rate and eases tension in the body. Longer exhalation stimulates the rest-and-digest system, supporting deep sleep and overall recovery.
Resources: Jason Stephenson’s guided meditations on Spotify or YouTube are a personal favourite. They help the nervous system relax deeply and support restorative sleep.
5. How to Create a Sacred Space for Daily Breathwork
Why this matters: A dedicated area encourages consistency and supports a ritualised practice, enhancing mental and emotional engagement.
How to practice:
Choose a corner of a room and add plants, crystals, a good book or oracle cards.
Make the space inviting and easy to access, so returning daily is effortless.
Allow your practice to be flexible. Some days may be full of movement, others slow and still. Listen to your body.
Mechanics in the body: A safe and welcoming environment lowers stress, signals safety and increases the depth of breathwork practice. Consistency helps your nervous system stay regulated and responsive.
The Benefits of a Daily Breathwork Practice
Conscious breath is a bridge between body, mind and spirit. Starting and ending your day with intentional breathing, and pausing throughout, allows you to:
● Reduce stress and anxiety
● Improve energy, focus and emotional balance
● Release stored tension and emotional patterns
● Sleep more deeply and recover fully
● Strengthen connection to your body and presence
This is a daily maintenance practice. Even small, consistent efforts bring profound change. Try this for 30 days. Do it with a friend, share your experiences and hold each other accountable. Create a sacred space that feels welcoming, and allow it to grow into your own unique breath practice. You might add sound, soft lighting, journaling, a sketch pad or whatever calls you back into your body and creativity.
The question to keep returning to is: how good can I allow it to be?
What’s your favourite way to bring breathwork into your daily life? Share below!
If you would like to experience a more in-depth breathwork session, join me for a one-to-one session or a breathing circle. These sessions allow you to explore the breath more deeply, supported by a practitioner and a sense of community.
Breathing Circle: Last Sunday of each month at The Oak Tree Centre, Tame Road, B68 0JP.
For one-to-one sessions or to book your place in a circle, get in touch:
Call: 07779 101 861
Email: In-Exhale@outlook.com
Website: https://www.in-exhalebreathe.com
Experience the breath, release tension and connect deeply with your body and mind.
Read more Blogs on Breathwork here.
Comments