After a 2015 health crisis forced her to pause, trauma-informed breathwork coach Trish Brewer discovered the profound practice of conscious breathing at a 2018 Vermont retreat that fundamentally changed how she approaches healing and self-connection. This personal account shares how one pivotal breathwork session opened creative channels, released years of stored trauma, and eventually led her to guide others through their own breath-led journeys in the DMV area.

This breathwork technique guides you through a 4-count breathing pattern with heart-centered visualization to activate your parasympathetic nervous system and cultivate self-compassion. Deliberate nose breathing combined with compassion visualization lowers your heart rate, manages anxiety, and enhances emotional regulation through a practice that extends care from yourself outward to your community.

Box breathing is a simple four-count breathing technique used by Navy SEALs to instantly reduce anxiety, lower stress, and improve focus by activating your parasympathetic nervous system. This powerful relaxation method involves inhaling, holding, exhaling, and pausing for four counts each, creating a mental "box" that calms your mind and body in just 3-5 minutes.

The 4-8 breathing technique activates your parasympathetic nervous system by inhaling for four counts and exhaling for eight counts, effectively preparing your body for restful sleep and reducing stress naturally.

Learn how the 4-4 breathing technique transforms your daily stress management and promotes instant relaxation anywhere for immediate calming effects.

Open Ocean Breath combines traditional Ujjayi Pranayama with an open-mouth exhale to release stress and stuck emotions through cleansing breathwork. This powerful breathing technique uses throat constriction and conscious breathing patterns to calm the nervous system while strengthening lung capacity. Perfect for emotional release and stress relief when you need to let go of what no longer serves you.

Master the 4:7:8 breathing technique to reduce anxiety, improve sleep, and activate your body's natural relaxation response in just minutes.

Diaphragmatic breathing (belly breathing) reduces stress and anxiety. Try this simple 5-step guide to deep breathing for better oxygen intake and calm.