Breathwork has become quite the buzzword lately, hasn’t it? You’ve probably heard friends raving about how it’s transformed their stress levels, or maybe you’ve tried it yourself after a particularly overwhelming day. But here’s the thing: many of us are unknowingly sabotaging our breathwork practice with some pretty common mistakes.
Don’t worry – I’m not here to make you feel rubbish about it. We’ve all been there, trying our best to find some peace in this hectic world. The good news? These mistakes are completely fixable, and once you know what to look for, you’ll get so much more from your practice.
The Most Common Breathwork Mistakes We All Make
Let’s dive into the seven mistakes that might be holding you back from experiencing the full benefits of breathwork. I see these patterns all the time, and honestly, they’re more common than you’d think.
Mistake 1: Forcing Your Breathing Instead of Letting It Flow
This is probably the biggest one I encounter. So many people think breathwork means forcing their breath into unnatural patterns, creating tension instead of release. You know that feeling when you’re trying so hard to breathe “correctly” that your shoulders creep up to your ears? That’s exactly what we want to avoid.
When you force your diaphragm by lifting your shoulders or arching your back, you’re actually working against your body’s natural wisdom. Research shows that proper diaphragmatic breathing should feel effortless, not forced.
The Fix: Place one hand on your chest and one on your belly. Focus on allowing your lower hand to rise gently whilst keeping your upper hand relatively still. Don’t push or force – simply allow your diaphragm to do what it naturally knows how to do. Think of it like watching your breath rather than controlling it.
Mistake 2: Only Focusing on Your Belly (Ignoring Your Ribcage)
We’ve all heard “breathe into your belly,” but many people take this too literally, completely neglecting their ribcage movement. Your ribs need to expand too – they’re designed to create space for your lungs to fill properly.
The Fix: Place your hands on your lower ribs and feel them gently widening as you breathe in. It’s like your ribcage is opening like an accordion. This creates a more complete, nourishing breath that actually engages your core muscles properly. Try this for just five minutes and notice the difference.
Mistake 3: Using the Wrong Techniques for Your Nervous System
Here’s something that might surprise you: not all breathwork techniques suit everyone. If you have anxiety or a history of panic attacks, certain popular methods like 4-7-8 breathing or box breathing can actually trigger your fight-or-flight response rather than calm it down.
Studies indicate that breath-holding exercises can increase CO2 levels, which might feel frighteningly similar to the onset of a panic attack for some people.
The Fix: If structured breathing feels overwhelming, start with gentle, natural breathing patterns. Simply focus on making your exhale slightly longer than your inhale – no counting, no holding, just gentle lengthening. This activates your parasympathetic nervous system without the intensity of more structured techniques.
Common Breathwork Mistakes During Physical Activity
Mistake 4: Holding Your Breath During Exercise or Stress
When life gets intense (whether you’re lifting weights or dealing with a stressful meeting), many of us instinctively hold our breath. It’s like we’re bracing against whatever’s coming. But this actually increases blood pressure and creates more tension in your system.
The Fix: Make conscious breathing your superpower. During challenging moments, focus on controlled exhales during the effort phase. If you’re at the gym, exhale during the push or pull. If you’re in a difficult conversation, remember to breathe out slowly to maintain your calm centre.
Mistake 5: Hyperventilating Before Important Moments
You know those rapid, shallow breaths you might take before a big presentation or challenging workout? That’s your sympathetic nervous system firing up, but it’s actually working against you. Research from the American Heart Association shows this kind of breathing increases stress hormones rather than preparing you effectively.
The Fix: Before any challenging activity, practice slow diaphragmatic breathing for just two minutes. This creates a stable foundation and helps you approach challenges from a place of calm strength rather than anxious energy.
Mistake 6: Breathing Through Your Mouth Instead of Your Nose
This one’s subtle but significant. Mouth breathing, especially during stress, actually signals your nervous system to stay in alert mode. Your nose is designed for breathing – it filters, warms, and humidifies the air, plus it helps activate your calming response.
The Fix: Make nasal breathing your default. If your nose feels blocked, try gentle alternate nostril breathing to clear the passages. Even during gentle exercise, see if you can maintain nasal breathing. It takes practice, but it’s worth it for the nervous system benefits.
Mistake 7: Making Your Breathing Noisy and Effortful
If your breathwork sounds like you’re inflating a balloon or doing heavy labour, you’re probably working too hard. Effective breathing should be almost silent and feel relatively effortless once you find your rhythm.
The Fix: Aim for whisper-quiet breathing. Keep your throat soft and open. If you can hear your breath, it usually means there’s unnecessary tension somewhere. Think of it as letting air flow through you rather than pulling or pushing it.
Making Breathwork Work for Your Life in Worcester
Here in Worcester, life can be brilliantly busy. Whether you’re juggling family commitments, work pressures, or simply navigating our charming but sometimes stressful city traffic, breathwork can be your portable peace tool.
The beauty of fixing these breathwork mistakes is that you don’t need special equipment or even much time. You can practice proper breathing whilst walking through Gheluvelt Park, during your commute, or even in those few minutes before sleep.
Your Gentle Action Plan
Rather than trying to fix everything at once (which would be another mistake!), choose one area to focus on this week. Maybe start with simply noticing when you’re holding your breath, or practice silent breathing during your daily activities.
Remember, breathwork isn’t about perfection – it’s about connection. Connection to your body, your nervous system, and your innate ability to find calm in the midst of life’s beautiful chaos.
If you’re interested in exploring breathwork more deeply, you might find our private breathwork sessions helpful for personalised guidance. We also offer various programs that combine breathwork with other calming practices.
The most important thing? Be patient with yourself. Every breath is a new opportunity to come back to centre, to find your natural rhythm, and to remember that peace is always available to you – one breath at a time.
Your breathing is happening right now anyway – you might as well make it work for you rather than against you. And trust me, once you experience the difference that proper breathwork can make, you’ll wonder why you waited so long to give your breath the attention it deserves.
For more wellness insights and practical tips, explore our blog where we share gentle wisdom for navigating modern life with more ease and less stress.
