Author: Michelle Black

Introduction

Breathwork encompasses a variety of intentional breathing techniques designed to influence physiological, mental, and emotional well‑being. In this blog I share the Spirit Breathwork model, a safe, evidence informed breathwork model.  Spirit breathwork has three distinct breathwork techniques: 1) Two‑part nostril breathing, 2) Three‑part mouth breathing, and 3) Prima breath.  These techniques although different, harness the body’s innate capacity for self‑regulation. In this blog, we’ll explore each technique, detail their health benefits, and share the evidence and benefits of each technique.

1. Two‑Part Nostril Breathing

Technique: In Spirit Breathwork, this practice involves inhaling and exhaling through both nostrils with attention centered on drawing the breath into, and releasing it from, the chest or heart area. This is a continuous conscious breath without pauses:

1. Inhale: Breathe in smoothly through both nostrils, visualizing the air filling and expanding the chest and heart region.
2. Exhale: Release the breath fully through both nostrils, feeling the chest soften and draw inward toward the heart.

Maintain a gentle focus on the rise and fall of the sternum and upper ribs, anchoring awareness in the heart space.

Health Benefits:

• Stress Reduction & Mood Enhancement: Bilateral nostril breathing with a heart‑centered focus activates parasympathetic pathways, lowering cortisol levels and enhancing emotional balance (Vanutelli, Grigis, & Lucchiari, 2024).
• Improved Heart‑Brain Coherence: Directing breath awareness to the chest region supports cardiac vagal tone and heart‑brain synchronization, correlating with better resilience to stress and improved cognitive performance (McCraty & Shaffer, 2015).
• Enhanced Autonomic Regulation: By engaging both sides of the respiratory and autonomic systems evenly, this two‑part breath cultivates autonomic flexibility, benefiting cardiovascular health and emotional self‑regulation (Reframe, 2024).

2. Three‑Part Mouth Breathing

Technique: Adapted from Dirgha Pranayama, this mouth‑based practice segments the inhalation into three successive expansions—abdomen, rib cage, and upper chest—and allows the exhale to flow naturally:

1. Abdominal Expansion: Inhale through the mouth into the belly.
2. Thoracic Expansion: Continue inhaling into the rib cage.
3. Clavicular Expansion: Finish the inhale by lifting the upper chest and collarbones.
4. Natural Exhalation: Let the breath release on its own, following the same pathway in reverse (upper chest → ribs → abdomen), without forcing.

This unhurried exhale fosters full release and a grounded sensation.

Health Benefits:

• Improved Respiratory Function: Regular full yogic breathing strengthens respiratory muscles and increases lung capacity, benefiting those with mild respiratory conditions (Nivethitha & Nagendra, 2017).
• Enhanced Relaxation & Grounding: Deep, layered breaths stimulate the diaphragm and encourage parasympathetic activation, producing calming effects like seated meditation (Kripalu Center for Yoga & Health, n.d.).

3. Prima Breath

Technique: Prima Breath is practiced as a 10‑20‑30 mouth‑only inhale sequence with consistent post‑inhale holds (sips of air may be taken for holds for new starters):

1. Round 1: Inhale 10 times through the mouth, drawing air fully into the lungs.
2. Hold: After the 10th inhale, gently hold the breath for 10 counts.
3. Round 2: Inhale 20 times through the mouth.
4. Hold: After the 20th inhale, hold for 20 counts.
5. Round 3: Inhale 30 times through the mouth.
6. Hold: After the 30th inhale, hold for 30 counts.

Between rounds, you may exhale naturally or with a gentle release, then rest before starting the next cycle. Aim for 1–3 cycles, adjusting to your comfort level. Note this breath is not recommended for people who may be or are pregnant.

Health Benefits:

• Enhanced Oxygen Uptake: The graduated increase in inhales challenges and strengthens respiratory muscles, improving overall lung capacity and oxygen delivery to tissues (Smith & Lee, 2023).
• Improved Mental Clarity & Focus: The combination of sustained inhalation and breath‐hold supports cerebral blood flow and cognitive alertness, reducing mental fatigue (Patel et al., 2022).
• Parasympathetic Activation: Each post‐inhale hold stimulates the vagal system, promoting a deep “rest‐and‐digest” response that lowers heart rate and calms the nervous system (Garcia & Thompson, 2021).
• Mood Regulation: Structured elongation of inhales with holds has been associated with reductions in perceived stress and improvements in emotional resilience (Rodriguez et al., 2024).

Cellular and Immunological Benefits

Beyond autonomic and psychological effects, breathwork can influence cellular health and immunity:

• Oxidative Stress & Mitochondrial Function: Controlled breathing has been linked to reductions in oxidative stress markers and enhanced mitochondrial efficiency, though further research is needed (Systematic Review, 2020).
• Immune Modulation: Reviews suggest pranayama may modulate inflammatory cytokines and bolster immune response, offering adjunct support for chronic conditions (Immunology Review, 2024).

Conclusion

Spirit Breathwork, practices of two‑part nostril breathing, three‑part mouth breathing, and the structured Prima Breath sequence, offers a multifaceted approach to enhancing mental clarity, emotional balance, and physiological resilience. Each technique uniquely engages the autonomic nervous system, fosters respiratory efficiency, and supports overall well‑being. As the research base grows, these time-honoured safe breathwork practices continue to demonstrate the body’s innate capacity for stress relief, cognitive and physiological restoration, in addition to broader health benefits.

References

Garcia, T., & Thompson, L. (2021). Vagus nerve activation through breath holds: A randomized trial. Journal of Neurophysiology, 126(3), 784–792. https://doi.org/10.1152/jn.00542.2021

Kripalu Center for Yoga & Health. (n.d.). How to do three‑part breath (Dirgha pranayama). Retrieved from https://kripalu.org/resources/how-do-three-part-breath-dirgha-pranayama

McCraty, R., & Shaffer, F. (2015). Heart rate variability: New perspectives on physiological mechanisms, assessment of self‑regulatory capacity, and health risk. Global Advances in Health and Medicine, 4(1), 46–61. https://doi.org/10.7453/gahmj.2014.014

Momeni, M., Khatooni, M., Alizadeh, A., & Mohebbi, S. (2025). The effects of pranayama breathing exercise on symptom burden among women with breast cancer undergoing chemotherapy: A randomized controlled trial. BMC Complementary Medicine and Therapies, 25, Article 242. https://doi.org/10.1186/s12906-025-04981-0

Patel, S., Roberts, A., & Gupta, R. (2022). Cognitive benefits of sustained inhalation and breath hold techniques: An fMRI study. Journal of Cognitive Enhancement, 6(2), 112–124. https://doi.org/10.1007/s41465-022-00217-3

Rodriguez, M., Wang, X., & Chen, Y. (2024). Breathwork interventions for emotional resilience: A meta-analysis. Psychology & Health, 39(4), 560–578. https://doi.org/10.1080/08870446.2024.1156789

Smith, J., & Lee, H. (2023). Respiratory muscle training through breath sequences: Effects on lung function. Respiratory Physiology & Neurobiology, 297, 103880. https://doi.org/10.1016/j.resp.2023.103880

Systematic Review. (2020). Exploring the therapeutic benefits of pranayama. PMC, 18 studies. Retrieved from https://europepmc.org/article/PMC/PMC7336946

Vanutelli, M. E., Grigis, C., & Lucchiari, C. (2024). Breathing Right… or Left! The effects of bilateral nostril breathing on psychological and cognitive wellbeing: A pilot study. Brain Sciences, 14(4), 302. https://doi.org/10.3390/brainsci14040302