The Importance Of Breathwork

Here we go!  It is 4 weeks till New Years Eve and the start of a new decade so I have to talk about the importance of breathwork.

I don’t know about you but I am already starting to feel the stress creeping in even though I am doing my Yoga, eating well and not too much, taking my supplements etc etc…

Then I realized it is the constant pinging from emails… Hurry up…Buy now 60% off today, Don’t wait… serious FOMO.  I know I could just delete which is my new tactic however instead of deleting all I still keep a few to read… Dang it!

I have a biz to run so some of those specials are related to helping me be a better Doctor… run a better biz…now that really cause FOMO for me as I want to be an exceptional doctor and show up 100% for you my patients.

Then I realized that being an exceptional doctor ( insert any category here ) requires me/you to be present.  I have several rituals for this however my go to is PRANA!

PRANA is Breathwork.  PRANA is the life force. PRANA is long slow deep intentional breathing.  I practice different kinds of techniques but a favorite that is effective and easy is Box Breathing.


Box breathing is a powerful, yet simple, relaxation technique that aims to return breathing to its normal rhythm. This breathwork exercise may help to clear the mind, relax the body, and improve focus.

The technique is also known as “resetting your breath” or four-square breathing. It is easy to do, quick to learn, and can be a highly effective technique for people in stressful situations.

People with high-stress jobs, such as soldiers and police officers, often use box breathing when their bodies are in fight-or-flight mode. This technique is also relevant for anyone interested in re-centering themselves or improving their concentration.

Research shows that Box Breathing decreases anxiety and depression, it lowers cortisol and blood pressure.  It also improves mental clarity, and digestion.


Box breathing is a simple technique that you can do anywhere, including at a work desk or in a cafe. Before starting, you should sit with your back supported in a comfortable chair and your feet on the floor.

  1. Close your eyes. Breathe in through your nose while counting to four slowly. Feel the air enter your lungs.
  2. Hold your breath inside while counting slowly to four. Try not to clamp your mouth or nose shut. Simply avoid inhaling or exhaling for 4 seconds.
  3. Begin to slowly exhale for 4 seconds.
  4. Repeat steps 1 to 3 at least three times. Ideally, repeat the three steps for 4 minutes, or until calm returns.


Studies suggest that breathwork may have the ability to change someone’s future reactions to stress. ResearchersTrusted Source have even suggested that “relaxation response” practices, such as meditation, deep breathing, and yoga, can alter how the body reacts to stress by changing how certain genes are switched on. This is the power of epigenetics.  Breathwork changes your state and therefore your environment.

So if like me you are feeling the Holiday Stress creeping in…. take a few deep Box Breaths and then a few more until you feel more centered and calm.  I say enough about the importance of breathwork.

Have a great week and see you soon

Dr Pia