Grounding ourselves through the Breath
Introduction
“Grounding ourselves through the Breath,” is the fourth class in a five-part series on the Breath hosted by Abdi Assadi and Pernilla Burke.
There was a time in my life when I lived completely disconnected from my body. My breath was shallow, my shoulders tense, my thoughts in a constant state of urgency. I didn’t know it at the time, but my nervous system had been locked in survival mode for years. I had learned to breathe just enough to function, but not enough to truly feel. It wasn’t until I discovered breathwork that something shifted. It was subtle at first—a longer inhale, a deeper exhale, a pause where stillness lived. But slowly, I began to understand. The breath was not just air moving in and out of my lungs; it was a roadmap to presence, an invitation to return home to myself.
Breath as a Tool for Emotional Awareness
For most of my life, I was disconnected from my breath. It was simply something that happened—automatic, unnoticed, a background function of being alive. But at some point, as I walked through my own journey of emotional healing, I realized something: my breath had been telling me everything all along. It had been whispering the truth of my emotions, my fears, my moments of expansion and contraction. I just hadn’t been listening.
Breath is one of the most honest reflections of our internal world. When we are anxious, our breath shortens. When we are grounded, our breath slows. When we are overwhelmed, we unknowingly hold our breath. It is the body’s first response to everything we feel, a messenger that speaks before words can form. But we live in a world that values speed, reaction, and doing. And in that, we forget to listen. Learning to use breath as a tool for emotional awareness is an invitation into presence. Instead of bypassing emotions or being swallowed by them, we can turn inward and observe. What is my breath doing right now? Is it shallow, fast, erratic? Is it open, deep, expansive? By simply noticing—without judgment—we begin the practice of emotional self-regulation. And with that awareness, we open the door to choice. We can breathe deeper into sadness, exhale out resistance, and soften into whatever is asking for our attention. The breath becomes not just a biological function, but a sacred guide leading us back to ourselves.
Techniques for Grounding Through Breath
In moments of anxiety, when the mind spirals into what-ifs and our energy feels scattered, the breath is always there—a lifeline back to the present moment. But it’s not enough to just know this intellectually. We have to experience it, feel it in our bodies, and use it as an anchor. One of the most effective grounding techniques is deep belly breathing, also known as diaphragmatic breathing. Instead of breathing into the chest (where stress accumulates), we bring the breath down into the belly. As we inhale, the stomach expands. As we exhale, it deflates. This signals to the nervous system that we are safe, that we can soften, that we don’t have to be on high alert. Another powerful practice is box breathing—inhaling for four counts, holding for four, exhaling for four, and holding again. This rhythmic breath creates a sense of stability, a structure for the mind to settle into when everything else feels chaotic. Then there’s sighing—one of the simplest, most natural ways to reset. We do it unconsciously when we are relieved, but when done with intention, it becomes a profound release. A long inhale, followed by an audible, exaggerated exhale. Letting go of tension, physically and energetically.
Breath is not just about sustaining life—it is about reclaiming it. It is the bridge between mind and body, the thread that pulls us back to now. When we learn to use it, we learn to stay. And in that staying, we rediscover our center.
The Importance of Full Exhalation
We talk a lot about taking deep breaths, but what about the exhale? The part where we let go, empty out, and make space? In so many ways, exhalation is the missing piece in our breathwork practice. A full exhale is an act of trust. It says, “I release, and I trust there is more to come.” But for many of us, letting go doesn’t come easily. We hold our breath, keep tension locked in our bodies, resist surrender. Our nervous systems stay stuck in a state of fight-or-flight, bracing for an imagined threat. But the truth is, we cannot fully receive without first releasing. We cannot breathe in deeply if we haven’t fully exhaled. A practice that has changed everything for me is extending my exhale longer than my inhale. If I breathe in for four counts, I breathe out for six or eight. This simple shift tells my body, “You are safe. You can relax now.” And something in me listens. Letting go is not just about the breath. It is about all the ways we grip onto what is no longer serving us—old patterns, past wounds, narratives that keep us small. When we practice full exhalation, we practice surrender. And when we surrender, we create space for something new to enter.
Conclusion
Breath is the bridge—between mind and body, between fear and trust, between resistance and flow. When we learn to use it, we learn to listen. When we listen, we begin to understand. And when we understand, we can finally let go. The breath has always been there, waiting. The question is—are we willing to return to it?
