Mastering the Breath
Introduction
“Mastering the Breath,” is the fifth class in a five-part series on the Breath hosted by Abdi Assadi and Pernilla Burke.
I used to believe that transformation came in grand, earth-shattering moments—those rare flashes of clarity where everything suddenly made sense. But over the years, I’ve realized that the real transformation happens in the quiet spaces, the pauses between thoughts, the stillness in the breath. The way we breathe is the way we live. Shallow and rushed? That’s how we move through our days. Deep and intentional? That’s how we anchor into presence. Breath is life. It’s the first thing we do when we enter this world and the last thing we do when we leave it. But in between, how often do we truly pay attention? We carry so much within us—grief, stress, tension—without ever realizing that the key to release, to true healing, is right there… in the exhale.
In this conversation, we explore the power of breath with a master of the craft. We explore the ancient wisdom of breathing techniques, the often-overlooked magic of exhalation, and how integrating breathwork into daily life can be the simplest yet most profound shift towards presence, peace, and connection.
Essential Breathing Techniques: Unlocking the Body’s Innate Intelligence
For years, I misunderstood breathwork. I thought it was just something we did in yoga class—a way to control the body or relax the nervous system. But breath is so much more than that. It’s a direct line to our subconscious. It holds the power to unlock the tightness in our chest, release the traumas stored deep within, and bring us back home to ourselves. There are many techniques, but the simplest ones are often the most powerful.
- Diaphragmatic breathing: Most of us breathe shallowly, high in the chest, triggering stress responses. Breathing deep into the belly tells the body, “You’re safe. You can let go.”
- Box breathing: Inhale, hold, exhale, hold. A practice of rhythm, of balance, of teaching the nervous system that steadiness is always available, even in the storm.
- Alternate nostril breathing: The practice of harmonizing the left and right sides of the brain, bringing clarity, focus, and a deep sense of calm.
Each breath pattern holds a key. A key to stillness, to energy, to release. It’s not about forcing anything—it’s about remembering how to breathe in a way that honors the body, rather than fighting against it.
The Power of Exhalation: Letting Go in Every Breath
The inhale is what we crave. We pull life into our lungs, grasping at it like we’re afraid it might disappear. But the exhale… the exhale is where the magic happens. I never used to pay attention to my exhales. I thought they were just the thing that happened after I took a breath in. But I’ve learned that how we exhale—how fully we let go—determines everything. When we hold onto air, we hold onto tension, fear, control. A constricted exhale mirrors a life of holding, of resisting the natural flow of things. A full, deep exhale mirrors surrender. And surrender is freedom.
One of the most powerful shifts I made was elongating my exhales. Instead of gripping onto life, I let myself soften into it. I let the exhale be a signal to my body that it’s okay to release. Because breath is just a reflection of life itself. We can inhale all we want—take in knowledge, experiences, love—but if we don’t learn to exhale, to release, we remain stuck, weighed down by the past. Exhale fully. Let go. Trust that there is always another breath waiting for you.
Integrating Breathwork into Daily Life: Making Presence a Habit
The beauty of breathwork is that it doesn’t require a retreat, a teacher, or a special moment. It’s something we can weave into the smallest pockets of our day.
- Morning reset: Before opening my phone, before stepping into the chaos of the world, I take five deep, slow breaths. It sets the tone for my entire day.
- Mindful moments: Every time I find myself rushing, I pause. One deep breath. Just one. And in that moment, I come back.
- Before sleep: A longer exhale than inhale. A reminder to the body that it’s safe, that rest is welcome.
Breath is always there, waiting. It asks nothing of us except to notice it. And when we do—when we give it our attention—it transforms everything.
This practice is not about perfection. It’s about presence. About returning to ourselves, again and again, through something as simple, as profound, as a single breath.
Conclusion
So much of life is spent chasing—chasing meaning, chasing peace, chasing the next thing that will finally make us feel whole. But maybe, just maybe, what we’ve been looking for has been here all along. Maybe it’s not something we need to find, but something we need to remember. Breath is the bridge. It connects the body to the mind, the mind to the soul, the soul to the present moment. It is our teacher, our healer, our constant companion.
I hope this conversation serves as an invitation. An invitation to breathe with more awareness, to exhale with more trust, and to integrate this sacred practice into every corner of your life. Because in the end, transformation isn’t something outside of us. It’s right here. In this breath. And the next one. And the next one after that.
