5 Things I Wish I Knew About Breathwork When I First Started

Breathwork has been a transformative practice in my life, guiding me through various phases from athletic performance to the natural births of my two sons. But my journey began quite unexpectedly. I was walking past a bookstore called The Rabbit Hole, and something about it drew me in. I ended up joining a session, and that moment took me down my own "rabbit hole" of breathwork exploration.

Like any journey, there were lessons I had to learn the hard way. Today, I'm sharing five insights I wish I'd known when I first started—hoping they might make your breathwork journey a little smoother.

1. Explore Your Window of Tolerance

When I first discovered breathwork, I believed that more intensity equaled more transformation. I'd push myself through intense sessions, thinking this was the only path to growth. What I didn't realize at the time was the relationship between challenge and safety.

The "window of tolerance" is that space where your nervous system is engaged but still feels safe. While staying within this window is important, I've discovered profound healing by consciously exploring its edges. When done with awareness and proper support, venturing to these edges—where discomfort lives but before overwhelm begins—can unlock deep transformation.

My tip: Listen to your body during sessions and develop awareness of your boundaries. With practice, you can learn to dance at the edges of your comfort zone—stretching it gradually while maintaining connection to your center. Having a skilled facilitator can be invaluable when exploring these edges.

2. Relationship Between Intensity and Transformation

For years, I practiced active, intense breathwork techniques. I used them to reach altered states of consciousness, which was incredibly powerful during my spiritual exploration phase. These altered states allowed me to access parts of myself that were otherwise hidden, bringing profound healing in ways gentler practices couldn't reach.

That said, I eventually realized that intensity isn't the only path to transformation. Sometimes, the most profound shifts came when I slowed down and brought more awareness to gentler breath patterns—especially for integration and daily practice.

The "more is better" mindset doesn't universally apply to breathwork. The key is recognizing what type of practice serves your current needs. Intense breathwork can break through barriers and create cathartic releases, while gentler practices can help integrate insights and build sustainable awareness.

My tip: Rather than seeing intense and gentle practices as opposing approaches, view them as complementary tools in your healing journey. Intense sessions can create breakthroughs, while gentler daily practices help integrate and stabilize those insights. Learn to discern which approach your system needs in any given moment.

3. Value Present Moment Awareness

I spent years using breathwork to unpack past experiences and explore deep emotional states. While valuable, I overlooked something crucial: the importance of staying present and integrating those insights into my daily life.

Breathwork isn't just about exploring the past or reaching altered states—it's about bringing that awareness into the now. When you stay present, you can recognize your growth and ground your experiences in reality.

My tip: After your next breathwork session, take time to reflect on how you feel in the present moment. Journal about it or simply notice how your breath and body have changed. This helps integrate the experience into your everyday awareness.

4. Explore Different Breath Patterns

For years, I leaned heavily on active breath patterns. They were effective, but I wish I had discovered sooner the power of having more options.

During moments of high stress, a gentle nasal breath would have been much more supportive than the active patterns I was using. When I used breathwork during the natural births of my sons, slower, more intentional breathing helped me stay calm and focused.

There's no one-size-fits-all approach to breathwork. Different patterns serve different purposes in different moments.

My tip: Experiment with various patterns.. If you're feeling overstimulated, a slow nasal breath can help soothe your nervous system. If you need a boost of energy, an active breath may be more effective. Build a toolbox of breath patterns so you can choose what best supports you in each moment.

5. Embrace Micro-Practices

When I first started, I thought breathwork sessions had to be long and intense to be beneficial. Now, I understand the power of micro-practices—brief moments of mindful breathing integrated throughout the day.

Especially during stressful moments—before a meeting or after a busy day—just 1-2 minutes of intentional breathing can make a significant difference in how I feel and respond.

These short practices help regulate your nervous system, bring you back to the present, and create pockets of calm in your day-to-day life.

My tip: Start small. Take a few minutes throughout your day to reconnect with your breath. These micro-moments can be just as powerful as longer sessions and are much easier to incorporate into a busy schedule.

Final Thoughts

Breathwork has been one of the most powerful tools in my personal growth journey. While I wouldn't change my path—challenges and all—I hope these insights help you navigate your own practice with more awareness and compassion.

Remember, breathwork is highly personal. What works for someone else might not work for you, and what works for you today might change tomorrow. Stay curious, listen to your body, and allow your practice to evolve as you do.

-with love care & prayer Kristy T

Have you discovered any breathwork lessons that changed your practice? I'd love to hear about your experiences in the comments below!