Breathwork Online – Free Breathwork Sessions

breathwork online

Breathwork is an emerging healing practice that can offer a variety of benefits, including improved mental health and emotional health, reduced stress levels, and relief from physical pain.

However, finding a qualified practitioner can be time consuming and expensive. Luckily, there are a number of ways to get started with breathwork online on your own for free!

Before Starting Breathwork Online

Learn the Basics

The first step is to learn the basics of breathwork. There are a number of resources available online that can teach you the basics of diaphragmatic breathing and other breathwork techniques. Once you have learned the basics, you can start practicing them regularly.

A few things I’ll note here…

Types of breathwork

My favorite type of breathwork I’m referring to here is trauma informed healing breathwork, sometimes known as conscious connected breathwork. This breathwork training is what I focus on for the most transformational breathwork experience. But it’s not for everyone. Different breath patterns have different purposes. This differs from breathwork that originated in yoga, referred to as pranayama. Pranayama focuses more on grounding, while conscious breathwork refers more to the meditative and healing aspects of breathwork.

Getting Started With a Free Breathwork Session

Embarking on a breathwork journey can be a transformative and grounding experience, offering a gateway to a deeper connection with oneself and the power of your breath. For those exploring breathwork techniques for the first time, creating a safe and comfortable space is fundamental. Breathwork as a regular practice encompasses various breathing techniques that can be integrated into daily life, offering a gateway to enhanced mindfulness, stress reduction, and emotional well-being. Understanding the potential of your breath is not only empowering but can also be a catalyst for personal growth and well-being. In this guide, we’ll explore how to get started with breathwork, the significance of creating a safe space, and integrating breathing practices into your daily routine for a more enriched life.


Breathwork encompasses a diverse array of techniques, each offering unique pathways to self-discovery and inner transformation. Two prominent methods within this realm include the Alchemy of Breath and Holotropic Breathwork.

Alchemy of Breath

This approach emphasizes the power of conscious breathing to delve into the depths of one’s being. It involves circular breathing, a technique where inhalation and exhalation are connected without pause, creating a continuous flow. The Alchemy of Breath encourages practitioners to explore their emotions and subconscious patterns, facilitating release and rejuvenation.

Holotropic Breathwork

Developed by psychiatrist Stanislav Grof, this method employs rapid, deep breathing to induce altered states of consciousness. Participants engage in specific breathing patterns, aiming to access non-ordinary states of awareness. The process typically involves longer, deep inhalations and faster exhalations, accompanied by evocative music to guide the journey within.

Breathing patterns are fundamental in most powerful breathwork techniques.

These patterns often involve deep, rhythmic inhalations and exhalations, aiming to oxygenate the body and stimulate the nervous system. Additionally, breath holds, whether brief or extended, are integrated into some practices. These moments of retention can induce a state of relaxation, promote introspection, and build resilience.

Many breathwork practices incorporate the use of positive mantras or affirmations.

The combination of intentional breathing with the repetition of a positive mantra is a powerful tool for enhancing the emotional and mental impact of the practice. This integration aims to amplify the healing and transformative effects of breathwork by directing the mind towards constructive and empowering thoughts.

In exploring these diverse breathwork techniques, individuals have the opportunity to discover the profound potential of conscious breathing as a tool for self-exploration, emotional release, and personal growth. Each method offers its own unique approach, inviting practitioners to embark on a journey of self-discovery and inner healing through the power of the breath.

Pranayama Techniques

Pranayama is the practice of breath control in yoga. It consists of various techniques that focus on regulating and manipulating the breath to enhance physical, mental, and spiritual well-being. These techniques are an integral part of traditional yoga practices and are designed to influence the flow of prana (life force or energy) within the body.

There’s a wide range of pranayama techniques, but some of the common ones include:

  1. Dirga Pranayama (Three-Part Breath): This technique involves breathing deeply into the abdomen, then expanding the breath into the ribcage, and finally filling the upper chest and lungs. It is known for its calming effect and is often used for relaxation.
  2. Nadi Shodhana (Alternate Nostril Breathing): In this technique, breathing is alternated between the left and right nostrils using the fingers to block one nostril at a time. This practice aims to balance the flow of energy in the body and calm the mind.
  3. Bhramari Pranayama (Humming Bee Breath): This involves making a humming sound while exhaling, which is said to have a calming effect on the mind and nervous system.
  4. Kapalabhati (Skull Shining Breath): Kapalabhati involves rapid, forceful exhalations followed by passive inhalations. It is believed to cleanse the respiratory system and increase vitality.
  5. Ujjayi Pranayama (Victorious Breath): Ujjayi involves breathing with a slight constriction in the throat, creating an oceanic sound during both inhalation and exhalation. It is often used during yoga practice to maintain focus and build heat in the body.

Find a Space

The second step is to find a comfortable place to practice breathwork when practicing online. This could be in your home, in nature, or in another peaceful setting. Make sure you have plenty of time to relax and focus on your breathwork exercises.

Get Comfortable

The third step is to find a comfortable position to practice in. You may want to try different positions until you find one that feels best for you. Some people prefer to sit or recline while others prefer to do breathwork lying down.

Find Something You Enjoy, And Begin!

The fourth step is to begin your breathwork online practice. Start by taking a few deep breaths and allow yourself to relax into the exercise. As you continue, focus on the sensations your body is experiencing and allow yourself to explore them fully.

The various options below will guide you, but that’s all you need to know to get started.

Pause Breathwork App

Here’s my affiliate link to try the Pause App.

One of my favorite breathwork tools is the Pause Breathwork app. While it’s not free, the cost is low, and you can get started with a free trial.

What I like about the app is that you can search for breathwork sessions by category depending on what you want to focus on or where you feel you need support.

You can also sort the sessions by length, as little as 3 minutes! I love this feature as I often do breathwork between meetings.

Another thing to note that isn’t good or bad is that for MOST of the sessions, they don’t breath with you through the whole session. This is a trauma informed approach that encourages you to go at your own pace, but I personally find myself falling asleep during the long silences in the sessions over 7 minutes.

If you decide to buy the app after the trial you should know…they sent me a whole ass goody box of gifts after I purchased the year for $40. Pretty sweet!

Breathwork App – 1 Month FREE Trial (affiliate link)

Breathwork Videos on YouTube

Catch my playlist here.

My next favorite way to practice breathwork is YouTube videos. The way I started breathwork was with Wim Hof’s simple 11 minute sessions.

He has both beginner and advanced sessions and I loved being able to progress, but I also loved how simple and repetitive his sessions are.

I then discovered “Breathwork Beats”. I LOVE breathing with music. This channel capitalized on the buzzy feeling you sometimes feel, and they structure most of their sessions to optimize your chance of feeling this.

I’d say Breathwork Beats are some of my favorite videos, but I’m not always up for the challenge of rapid breathing.

I have a couple other videos saved as well, such as a nervous system reset.

Access the playlist here.

Other Ways to Practice Breathwork Online for Free

There are other apps for breathwork, so I would do a quick search if you’re looking for other options. Many of them will have paid upgrades like Pause does.

The next way to practice breathwork for free is by using a guided meditation audio or video. Now that you know the type of breathwork I like and recommend, you can do your own searches on YouTube and online. There are many of these available online, and they can be a great way to learn the basics of breathwork.

Another way to do breathwork for free is by attending a local class or workshop. Many yoga studios offer occasional breathwork classes, or you may be able to find a group that meets in your area.

Finally, if you have some experience with breathwork, you can try doing it on your own! I like to use Wim Hof’s circular breathing when I practice on my own. I do 30 breaths, followed by a breath hold at the bottom for as long as I can, then a 15 second hold at the top.

There are many guided practices available online, and once you understand the basics, you can experiment with different types of breathwork.

Moving Forward

No matter how you choose to practice breathwork, it’s important to take things slow and easy at first.

Don’t push yourself too hard, and always listen to your body. With time and patience, you’ll learn how to use breathwork as a tool for healing and self-care.

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