Apr 2, 2025

Breathwork for beginners: Easy practices to boost your wellbeing

Hi, I’m Jarrah, resident Breathwork Facilitator at Trinity Curated Wellness. I use breathwork to help people find calm, focus, and regulation in a hyper-stimulated world.

Put simply, breathwork is where we put the breath to work - for us.

We use it as a means to regulate the body's stress response. We're basically playing with the amount of air intake with techniques that bring us down from a stimulated state and get us into a calm state.

Breathwork is a powerful way to energise your mornings or let go of the day in the evening. If we're really feeling a lot of tension and want to have a release, breathwork techniques are a phenomenal way to help us get into the body and feel sensations, tingles and help us feel vital and alive!

What are the scientific benefits of breathwork?

The benefits are supported by significant research studies. See the links below for reference.

Stress Reduction
Controlled breathing can shift the body from a "fight or flight" (sympathetic) state to a "rest and digest" (parasympathetic) state, helping to reduce stress and promote calmness.
Mental Health Improvement
Anxiety and depression relief through diaphragmatic breathing and slow, controlled breath patterns.
Enhanced Circulation
Deep breathing exercises help improve lung capacity and increase the amount of oxygen that is absorbed by the body, leading to better circulation and improved blood flow. This, in turn,can enhance recovery and athletic performance.
Improved Focus
Breathwork can stimulate the prefrontal cortex, which is involved in attention, decision-making, and cognitive function. Techniques like focused, slow breathing can increase concentration and mental clarity.
Better Sleep
Deep belly breathing before bed can help calm the nervous system, reduce insomnia and improve sleep quality.

Simple breathwork exercise that beginners can do daily

55 Breathwork can be done anywhere, making it a practical tool to help calm the nervous system, reduce stress, and improve focus.

1. Inhale for 5 seconds: Breathe in deeply through your nose, expanding your lungs and diaphragm.

2. Exhale for 5 seconds: Slowly exhale through the nose.

Repeat the cycle for up to 5 minutes. It’s that simple.

Cadence breathing is for when we want to relax after a big day and decompress from stress.

Inhale for four seconds through the nose.
Exhale for six seconds through the nose.

Repeat the cycle for 2-3 minutes. Due to the elongated exhale, the nervous system slows.

They're two practices that if you do for three or five minutes you’re instantly going to feel the benefits and feel present in the here and now.

Both practices take less time than it takes for you to scroll your Instagram!”

What’s the most rewarding part of being a breathwork instructor?

Giving people what has been given to me and helping people understand that the thing they do every single day is also the key to get them to where they want to be - into themselves, into their bodies and into the present.

Are you ready to try breathwork?

Jarrah runs breathwork and ‘Breathe and Bathe’ classes at Trinity, a class which combines breathwork and a cold plunge to leave you feeling utterly revitalised! Check out our class schedule and join him for a breathwork or a Breathe and Bathe class. For a deeper, more personalised experience, Jarrah is also available for one-on-one breathwork classes - please contact our Front of House team to enquire.
…
Jarrah Volpe is known for his engaging personality, strong presence and deep understanding of the power of the breath. During his classes, he guides you on a journey to greater balance, energy and inner stillness through working with the breath. He is certified with the Yoga Alliance and the Conscious Accredited Breathwork Association.

*Scientific studies

BACK TO JOURNAL

Ground Floor, 18 Thomson St,
South Melbourne, VIC

hello@trinityco.com.au