Breathing Space Freebie

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Five short breathing exercises with audio and written instructions.

Welcome to Breathing Space! A place to stop what you're doing, drop into the rhythm of your own energizing and relaxing breath, and reset.

The Benefits of Breathing Practice

As James Nestor notes in his acclaimed book, Breath, nothing is more essential to our health and wellbeing than breath. We takes approximately 25,000 breaths every day, but often, we do not breathe well.

Our breaths are often shallow, rapid, and inefficient. 

Breathing practice invites us to become aware of how we breathe, to slow and deepen breath.

When we slow the breath, we stimulate the parasympathetic nervous system, which helps us "rest and digest." Or, more simply, to relax and restore.

Breath awareness is also a good place to start practicing presence, which is essential for building mindfulness and resilience.

Practice Tips

The course is designed for you to practice over 5 days.  

Set aside 20 minutes or so for yourself each day in a quiet space where you are unlikely to be disturbed.

You can do most practices sitting in a chair, cross-legged on the floor, on your knees, or even lying down.

For the last practice in this series, Mini Yoga Nidra, consider lying on the floor or your bed.

Get out any wiggles before you begin your breathing practice—shrug your shoulders to your ears or just shake out your body. Make it fun, no one is watching!

If at any time you feel light-headed or dizzy, return to your usual pattern of breathing.

Let's get started!


Drop into the rhythm of your own energizing and relaxing breath, and reset.


Alexandra Howson PhD
Initially trained as a Registered General Nurse in Scotland, I am a Yoga Alliance-certified teacher with a PhD in medical sociology. I use yoga tools to help adults in midlife build physical strength, find balance, and manage stress.


1: How do I access the audios?

After you register for the audio program, you will be instructed to download the Soundwise mobile app. When you sign in on the app, the program you registered for will automatically load in your library.

2: Can I listen offline?

Yes. Tap on the download icon next to an audio track will download the track to your phone. Simply download the audios when you have wifi and you can listen to them anywhere you go.

3: What should I do if I have technical issues?

Check out common troubleshooting tips here. If the issue is not resolved, please write to

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