Breathwork

Reduce Stress & Anxiety

Lower Blood Pressure & Heart Rate

Improve Focus & Energy

Support Better Sleep

Enhance Lung Function

Boost Immune Function

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Breathing exercises are simple, accessible, and can be practiced anywhere making them a practical tool for managing daily challenges and improving overall health.  Breathwork triggers the body's relaxation response and improves both physical and mental health. 

 

 

 

5 For Me Breathing Method

Feeling overwhelmed, tense, or out of control?

The 5 For Me Breathing Method is your go-to reset—simple, science-backed, and powerfully effective in just 75 seconds.


Here’s how it works: Inhale slowly for a count of 5, hold gently for a count of 4, then exhale out for a count of 6—repeating this calming rhythm four times for a total of five rounds. This pattern lowers stress hormones, helps your nervous system shift from “fight or flight” to “rest and recover,” and signals your brain’s decision-making center to turn on with clarity and calm.


After your brief breathing practice, you’ll notice tension melting away, a sense of control returning, and your mind and body grounded, focused, and ready for whatever comes next. Take your 75-second reset anytime and experience the difference from the inside out!

How can the 5 For Me Breathing Method help?

1. Calms the Nervous System

Slow, intentional breathing shifts your body from “fight-or-flight” stress mode into a relaxed “rest-and-digest” state, decreasing anxiety and reducing levels of stress hormones like cortisol.

2. Boosts Brain Clarity and Emotional Regulation

Breathing deeply and slowly increases activity in the brain’s prefrontal cortex—your center for decision-making, creativity, and self-awareness—making it easier to focus, respond thoughtfully, and regulate emotions.

3. Improves Heart Rate Variability and Reduces Blood Pressure

Regular practice enhances heart rate variability (HRV) and can lower blood pressure, both of which reflect a balanced and resilient cardiovascular system.

4. Enhances Mood and Energy

Just a few rounds of structured breathwork have been shown to improve mood, lower feelings of overwhelm, and increase daily positive affect and vitality.

5. Releases Physical Tension

Deep breathing patterns help relax tight muscles, reduce pain, and release stored physical tension—leaving you feeling refreshed and more comfortable in your body.

These benefits combine to make the 5 For Me breathwork method a powerful, accessible tool for immediate stress relief and whole-person wellness.

Candle Breaths

Use this method to manage stress and promote relaxation. 

1. Imagine a candle in front of you.  

2. Take a deep inhale and slowly as if you are smelling a flower.

3. Exhale slowly and controlled through the mouth as if you are gently blowing out the candle. 

How Candle Breaths Help Reduce Stress & Promote Better Sleep

This breathing technique helps to:

  • Activate the Parasympathetic Nervous System
  • Reduce Cortisol Levels
  • Promote Mindfulness
  • Improve Emotional Regulation
  • Support Better Sleep

Practicing candle breaths can lower cortisol by up to 20% in just a few minutes.  Cortisol is the body's stress hormone.  This method of breathing engages the body's relaxation response, helping to slow the heart rate and lower blood pressure counteracting the stress response.

The visualization of smelling flowers and blowing out a candle helps to anchor your attention to the present moment.   This reduces anxious thoughts and promotes calm within the body and mind. By focusing on a visual anchor such as the flame of a candle trains your mind to block out distractions and sustain attention for longer periods of time.

Candle breaths can be used at any time throughout the day when feelings of overwhelm flood your mind.  They can be particularly helpful before bedtime to promote better sleep.  By calming the mind and body, candle breaths can help ease the transition to sleep and improve sleep quality.