Breathwork can mean a lot of things to a lot of people. This is what makes it powerful, but also what makes it confusing. That’s why, in our programs at Prasada and our sister company, The Infinite Center, we’ve begun naming three core breathwork pathways: Tools, Practices, and Journeys.
Each pathway speaks to a different type of experience. Each one works with the nervous system in a slightly different way. But they all give you the same thing: access to yourself.
We’re starting this series with Tools because they’re often the simplest to learn and the easiest to underestimate.
Tools are quick, in-the-moment breath techniques that can help you shift your state right when you need it. Are you anxious before a meeting? Sluggish after lunch? Wired and can’t sleep?
There are various breathwork Tools for each of these.
We use the word “Tools” intentionally. Just like a wrench, a screwdriver, or a hammer, these techniques are built for specific tasks. Not every tool works for every moment. But the right one, used with intention, can make a huge difference.
What makes a Tool effective?
Simplicity. Accessibility. Repeatability. These are techniques you can use anywhere. In the car, between Zoom calls, in the hallway before giving a presentation. And they’re quick: usually between 30 seconds and 5 minutes.
One I personally come back to often is our simplest 3-Breaths Tool:
Inhale through the nose,
exhale through the mouth with a soft sigh.
Repeat three times.
That’s it.
It’s subtle, but powerful. You don’t have to feel broken to benefit from your breath. You just need a moment of transition.
Another go-to we teach is Ocean Breath:
Inhale through the nose for a count of 4, and
exhale through the nose for a count of 4.
Repeat for a minute or two.
It surprises people how effective it is, especially because it’s so easy to remember and practice quietly.
For skeptics or beginners, we always emphasize what Alice wrote about last week: breathwork isn’t magic. It’s science. You’re consciously regulating your nervous system by manipulating carbon dioxide and activating specific branches of the autonomic nervous system.
You don’t have to believe in anything. You just have to try.
And for anyone thinking 30 seconds can’t possibly make a difference? Try it. See what shifts.
We’ll be discussing Tools and other topics on May 22 for our next Prasada Talks: What’s Breathwork Got To Do With It? Come join us for the conversation to explore these pathways together.
You don’t need a complicated protocol to reset.
You just need your breath and the right Tool for the job.