Using Breathwork to Change How You Feel: A Simple Guide

Have you ever noticed how your breath changes when you're stressed, anxious, or overwhelmed? Maybe it gets faster, or you find yourself holding it without even realising. That’s not just a random response — it’s your body reacting to what it thinks is a threat.

The amazing thing is, once you understand that connection, you can start to work with it — and that’s where using breathwork to change how you feel becomes such a powerful and accessible tool.

Your Breath Reflects Your State

Our breath and our heart rate are closely linked to how safe or threatened we feel — even when we’re not in actual danger. When we perceive a threat, whether it’s real or not, our body responds automatically.

The thing is, the “threat” doesn’t have to be something dramatic like a car accident or a fire. It can be as simple as an upsetting work email, an argument with a friend, or the shock of an unexpected bill. Our brain reads these situations as stressors, and our nervous system shifts into what's called the sympathetic state — often known as “fight or flight.”

In this state, your breathing speeds up, your heart beats faster, and your body gets ready to take action. Your body also releases hormones like adrenaline and cortisol, which are perfectly designed to help you fight or flee. But they can also leave you feeling jittery and anxious — which only serves to worsen your feelings of stress and overwhelm.

The Cycle We Get Stuck In

When your breath becomes shallow or rapid, your body reads that as another sign that something isn’t right — and it ramps up the stress response even more. It’s a feedback loop.

You might notice racing thoughts, restlessness, or tension in your body. You might feel like you need to “do something” — fix the problem, get it under control, or just get away from the discomfort.

But here’s the truth: not everything needs to be solved straight away. And you can step out of that loop.

The Power of Awareness

One of the most life-changing things we can learn is how to pause and check in. If you notice your thoughts feel rushed, your heart feels jumpy, or your body feels wired, that’s often a sign you’re in a stress response — not a personal flaw.

You can use The Awareness Exercise to build a stronger connection with your internal processes, which over time helps you respond more effectively to both perceived and real threats.

And in that moment, you can do something gentle, simple, and deeply effective:

Bring your awareness to your breath.

• Just noticing it is a great place to start. 

• Is it high up in your chest or in your belly? Is it quick or uneven? 

• Can you purposefully slow it down just a little?

• Can you lengthen your exhale? Can you let your shoulders soften? Can you stay with your breath, just for a few moments?

Using Breathwork to Change How You Feel

When you consciously connect with and slow your breathing, you send a signal to your body that you’re safe. You invite your heart rate to slow down. You help your nervous system shift into the parasympathetic state — also called “rest and digest.”

It’s like a reset button for your whole system.

And the best part? You don’t need any fancy tools, apps, or equipment. You carry this ability with you everywhere you go. It’s available in the car, in your kitchen, at your desk, on a walk.

It’s yours — you just might not have realised how powerful it is.

Want to join us for the next breathwork session?

You can find all upcoming events HERE or please feel free to send me a message.

Melanie Briony x