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Breathwork is a transformative technique that involves intentionally controlling your breathing patterns to process and move through stuck energy in the body. There are many types of breathwork that can be done on your own, such as deep belly breathing and box breathing. Additionally, there are instructors trained in specific modalities who can provide expert guidance to help you explore and go deeper into your healing journey.

Breathwork Deep Dive with Katie Hopson, Certified Trauma-Informed Healing and Breathwork Coach

Breathwork Practices You Can Do On Your Own

Deep Belly Breathing: Deep belly breathing is a simple technique to promote relaxation and reduce stress. Find a quiet and comfortable place to sit or lie down.


  1. Place one hand on your chest and the other on your abdomen.

  2. Inhale slowly through your nose, allowing your abdomen to rise as you fill your lungs with air.

  3. Exhale slowly through your mouth or nose, feeling your abdomen fall as you release the breath.

  4. Focus on the rhythm of your breath, making each inhalation and exhalation deep and deliberate.

  5. Continue this pattern for a few minutes, allowing your body and mind to unwind.

Box Breathing: Box breathing, also known as square breathing, is a calming technique that helps regulate your breath and create a sense of balance.


  1. Inhale through your nose for a count of four.

  2. Hold your breath for a count of four.

  3. Exhale slowly through your nose for a count of four.

  4. Pause and hold your breath for another count of four.

  5. Repeat this pattern for several rounds, gradually increasing the count if comfortable.

  6. Focus on the even, steady rhythm as you draw each "side" of the imaginary box with your breath.

Alternate Nostril Breathing: Alternate nostril breathing is a yogic practice that can help balance energy and promote a sense of equilibrium in the body and mind.


  1. Sit comfortably with your spine straight and shoulders relaxed.

  2. Use your right thumb to close your right nostril and inhale deeply through your left nostril.

  3. Close your left nostril with your right ring finger and release your right nostril.

  4. Exhale through your right nostril.

  5. Inhale deeply through your right nostril.

  6. Close your right nostril and release your left nostril.

  7. Exhale through your left nostril.

  8. This completes one round. Continue alternating for several rounds, focusing on your breath and the balance between the two nostrils.


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