Breathwork for Chronic Stress and Burnout:
5 Things to Know Before You Begin
More and more people are turning to breathwork as a gentle yet powerful method for nervous system regulation, especially when facing chronic stress, inner restlessness, or symptoms of burnout. Conscious breathing provides a direct connection to the nervous system and can help release tension, build resilience, and support a deeper connection to the body when practiced with intention.
However, not every breathwork approach is suitable for every situation, and not every practitioner offers the same style or level of support. In this article, I share five things to consider that will help you find the breathwork path that best fits your individual needs.
1. Choose the right type of breathwork for your current situation
Take time to reflect on which form of breathwork can support you most effectively right now. If you often feel overwhelmed, have trouble relaxing, are recovering from Post or Long Covid, live with an autoimmune condition, or are looking for a long-term practice to support your daily life, somatic breathwork may be the best choice.
This approach focuses on nervous system regulation, resilience building, and helping you move through chronic fatigue with functional breathing techniques and gentle body-based practices.
If, on the other hand, you are looking for a more intense and immersive experience that opens up emotional or altered states, a more activating breathwork method might be suitable, provided you feel physically and emotionally stable.
2. Work with a qualified breathwork coach or practitioner
As breathwork becomes more popular, the number of practitioners is growing. Since “breathwork coach” is not a protected or regulated title, it is important to look closely at the person you are choosing to work with. Check their training background, the teachers or schools they studied with, and the focus of their work.
A skilled and experienced practitioner will have a strong understanding of nervous system support, will work in a trauma-informed way, and will be able to meet you exactly where you are, whether you are dealing with stress, burnout, anxiety, or physical symptoms.
3. Be mindful of quick-fix promises
If someone guarantees that you will heal in just a few sessions, it’s worth taking a closer look. Breathwork is powerful, but real change takes time. Healing is not a shortcut, it is a process. Each body and nervous system is different, and there is no one-size-fits-all solution.
A trustworthy practitioner will help you build a sustainable and grounded practice rather than offering fast results that may not last.
4. Breathwork is a practice, not a one-time experience
The benefits of breathwork grow through consistency. It is not about doing a session every once in a while, but about creating a rhythm that becomes part of your life. You don’t need hours every day, but even 15 to 20 minutes of daily practice can create meaningful change, especially when working with chronic stress or recovering from burnout.
Ideally, make time for this practice from the beginning. This will help you integrate what you experience during sessions and build a steady connection to your breath and your body.
5. Nervous system regulation is not a competition
There is no “perfect” way to do breathwork and no award for the deepest or most intense session. Give yourself permission to move at your own pace. Approach your journey with patience and self-kindness.
Sustainable change begins with accepting your current state and gently building from there. Breathwork is not about pushing harder. It is about learning to listen and respond to what your body truly needs.
Final Thoughts: Breathwork as a Path to Stability and Resilience
If you are experiencing chronic stress, emotional exhaustion, or the after-effects of burnout, breathwork can be a supportive and grounding practice to help you reconnect with yourself. It offers tools for nervous system regulation, emotional balance, and physical calm that you can carry into your everyday life.
Take your time, explore what feels right, and choose support that aligns with where you are. You do not need to do this alone, and you are allowed to move in your own rhythm.
