Breath is your portal to presence. 

Inhale. Exhale. Return. Your breath is the sacred bridge between your body, mind, and spirit. It is always available and endlessly wise. At TNTW, we honor breathwork as a powerful wellness tool for nervous system regulation, emotional release, mental clarity, and spiritual connection. This guide invites you to explore a range of breath practices—from gentle to advanced—designed to bring you back home to yourself.

Why Breathwork Matters

Breath is more than a biological function—it’s a messenger of your state of being. When harnessed intentionally, it becomes a healing technology.

Breathwork supports: 

• Physical wellness: Boosts energy, oxygenates cells, lowers blood pressure

• Emotional balance: Reduces anxiety, supports emotional regulation

• Mental clarity: Sharpens focus, calms racing thoughts

• Spiritual connection: Deepens presence and access to inner wisdom

TNTW Breathwork Techniques

🔹 Foundational Practices

1. Belly Breathing (Diaphragmatic Breath) 

Inhale deeply through the nose, allowing the belly to expand. Exhale slowly through the mouth.

Use for stress relief, nervous system regulation, and grounding. 

2. Box Breathing 

Inhale for 4 counts → Hold for 4 → Exhale for 4 → Hold for 4. Repeat.

Use for anxiety relief, balance, and focus. 

🔹 Intermediate Practices

3. Alternate Nostril Breathing (Nadi Shodhana) 

Close right nostril, inhale left. Switch, exhale right. Inhale right, switch, exhale left. Continue.

Use to calm the mind, prep for meditation, or ease sleep. 

4. Coherent Breathing 

Inhale and exhale in equal counts (e.g. 5 seconds in, 5 seconds out).

Use to improve heart rate variability, reduce overwhelm, and return to rhythm. 

🔹 Advanced Practices

5. Breath of Fire (Kapalabhati) 

Quick, forceful exhales through the nose with passive inhales.

Use for mental clarity, energy activation, and inner fire. 

6. Holotropic Breathing 

Deep, rapid breathing for emotional or spiritual breakthrough.

Use in guided settings only. Best with professional facilitation. 

Integrate Breathwork Into Your Day

Morning:  Breath of Fire or Box Breathing to energize

Midday Reset: Coherent Breathing to re-center

Evening: Belly Breathing or Alternate Nostril to unwind

Breathwork Safety Notes

• Always practice within your comfort zone.

• Begin slowly, especially with energizing or intense techniques.

• If you’re pregnant or managing chronic illness, consult your provider or facilitator first.

TNTW Affirmation

“With each conscious breath, I calm my mind, nourish my body, and honor my spirit.” 

Breathwork is not just a practice. It’s a homecoming. With every inhale, you receive. With every exhale, you release. Let your breath be a daily ritual of sacred return.