by Barbara Baudissard
“Take responsibility for your thoughts, your energy, your actions, your behaviours, the impact you have on others, the vibrations you spread in the world, and the kind of atmosphere you create through your presence”. Dan Brule[1]
Breathing is life. When we learn to observe it with calm awareness and then consciously guide it, it can bring benefits on multiple levels:
- PHYSICAL: cellular detoxification, stress management, blood pressure regulation, immune system support, pain management, improved sleep quality and longevity.
- MENTAL AND EMOTIONAL: replenishing energy levels, enhancing mental clarity and cognitive performance.
- SPIRITUAL: fostering a deeper connection with oneself and the present moment.
In his Mastering Breath teachings, Dan Brulé [2] encourages us to avoid breathing through the mouth when inhaling and to favour the nose, our body’s natural filtration system. He also highlights the importance of shifting the breath from the upper chest to the diaphragmatic area and developing a more horizontal, expansive breathing pattern rather than a vertical one (as also described by Dr. Belisa Vranich[3]).
Two fundamental aspects underpin breathwork:
- Awareness of the breath
- Breathing with awareness
Begin by simply observing your breath. Become a witness to its remarkable details. There is no need to alter it in any way; this is an exercise in mindful observation.
Avoid judging, analysing or comparing. Simply notice what is happening. This is a practice of presence.
A technique often referred to as “breath watching” involves paying close attention to the breath as it naturally flows. Ideally, the number of breaths per minute should range between six and twelve, although many people typically breathe between eighteen and twenty-two times per minute.
Breath awareness begins by tuning into the subtle sensations of air moving through the nose: noticing the coolness during inhalation and the warmth during exhalation.
From there, awareness can expand to include the bridge of the nose, the deeper nasal passages, the sinuses, the throat and the upper body. Bringing attention from the head down through the body allows you to perceive subtle movements beneath the collarbones as the upper lungs fill and empty.
Notice any gentle movement in the chest and observe how the breath expands from side to side and from top to bottom. Gradually, connect consciously with every area of the body through which the breath moves.
The practice is simple, yet powerful. It is about feeling the breath rather than controlling it. By observing it through these multiple points of contact, you cultivate deeper sensitivity, presence and embodied awareness, transforming automatic breathing into a direct experience of the life force moving through you.
Becoming an active participant
The second fundamental aspect of breathwork invites you to move beyond observation and actively engage with your breathing.
Rather than leaving the body on autopilot, you consciously regulate the rhythm, depth and quality of your breath to create a desired effect. In this way, breathing becomes a powerful tool for influencing your physical state, emotional balance and mental focus.
You are no longer simply breathing — you are consciously shaping the way you breathe.
This is where an entire world of breathing techniques opens up. There is no single technique that can do everything. We can use breathwork to influence our state of relaxation, helping us let go at different levels and depths. Equally, we can work with our energy, affecting both its intensity and its quality.
Relaxation is not simply a matter of being relaxed or not. There are degrees of relaxation, different dimensions to explore:
- How quickly can you relax?
- How deeply can you relax?
- In which situations are you able to relax?
- Under what circumstances do you find it easier to let go?
True relaxation involves more than releasing tension in the muscles and joints. It also means softening our thoughts, expectations and attachments.
Sometimes, it means stopping the constant urge to push, force or control, and simply allowing ourselves to let go…
It also means learning to regulate the breath, establish specific breathing rhythms and consciously shape the quality of our breathing…
[1] www.youtube.com @dan-brule
[3] TEDx Manhattan Beach “How Breath”
Working with energy requires the ability to breathe in specific ways and to use the breath intentionally.
Breath is an energetic force, and its message is simple: take responsibility.
Responsibility for your state, your presence and the energy you bring into the world.
If we were to begin this journey into conscious breathing with one essential practice, it would undoubtedly be the breathing mantra:
Open & Expand — Relax & Let Go
Inhale gently through slightly parted lips and exhale through an open mouth.
As you inhale, think:
“Open and expand.”
As you exhale, think:
“Relax and let go.”
This simple mantra can become a powerful tool for developing awareness of your breath while encouraging greater openness, freedom and expansion within your breathing pattern.
Yet this practice is about far more than mechanics. It is about concentration, presence and wholehearted engagement.
When you open and exhale, you expand not only your breath, but also your body, your aura and the energetic field around you.
And when you relax and let go, you release far more than air. You surrender tension, resistance and attachment, allowing a complete and profound letting go.
Ultimately, the quality of any breathing practice depends not only on the technique itself, but on the quality of the energy, attention, enthusiasm and intention you bring to it.
Breathe well, and enjoy the journey.
