Transforming Negative Thoughts Through Slow Breathing
Sound familiar? This is the cycle of negative thinking—a loop that many of us know too well. It creeps in during the quiet moments and builds as the day goes on. Left unchecked, these thoughts drain your energy, cloud your focus, and leave you feeling stuck. But here’s the powerful truth: You can transform these negative thoughts with something as simple and accessible as your breath.
At Rise Temple, I help people like you—busy parents, professionals, and individuals—use breathwork techniques to alleviate stress and regain clarity. Whether it’s breathwork for menopause to soothe the mind and body, breathwork for couples to strengthen connections, or breathwork for children to cultivate calmness, slow, intentional breathing is a versatile tool that can support your well-being in any stage of life.
Let’s explore how this practice can help you manage your thoughts, release stress, and find balance each day.
Setting the Scene: How Negative Thoughts Take Hold
Imagine being in the middle of a hectic day. Perhaps it’s a work deadline looming, family life is relentless, or you're feeling the physical effects of hormonal changes. Tension builds in your chest, your breath quickens, and suddenly your mind is racing: “I’ll never get this done. What’s wrong with me? Why can’t I manage it all?”
What’s happening here is a physiological response. Shallow, fast breathing signals your brain that you’re in a state of stress, which only amplifies feelings of overwhelm. However, your breath is also the gateway out of this state. By intentionally slowing your breath, you send a message to your nervous system that it’s safe to relax. This simple shift can help you break the cycle of overwhelm and provide practical answers to how to relieve anxiety and how to manage negative thoughts.
Breathing Techniques to Alleviate Stress and Negative Thoughts
Here are three breathwork techniques you can use daily to interrupt negative thoughts and create emotional balance, whether you’re managing work-life stress, navigating menopause, or simply seeking peace.
1. The Grounding Breath (For Instant Calm)
When negative thoughts strike, try this simple grounding technique:
Sit or stand in a comfortable position.
Inhale through your nose for a count of 4, visualising yourself pulling in calm, steady energy.
Hold your breath for a count of 4, letting that calmness settle in your body.
Exhale through your mouth for a count of 6, releasing tension and negative energy.
Repeat this cycle for 1–2 minutes.
Imagine doing this the next time you’re in the middle of a busy day in Byron Bay or the Gold Coast, feeling pulled in too many directions. This quick technique offers a reset, helping you reclaim control and clarity.
2. The Let Go Breath (Perfect for Emotional Energy Shifts)
Picture this: You’ve just finished a heated discussion with a loved one. Emotions are running high, and your mind keeps replaying the conversation. Use the Let Go Breath to create space for clarity:
Inhale deeply through your nose for a count of 5.
As you exhale, whisper or think the words “let go.”
Repeat this for 5–10 breaths, feeling the release with each exhale.
This is particularly helpful for breathwork for couples, allowing both partners to de-escalate emotions and approach challenges with a calmer, more balanced mindset.
3. The Pause Breath (For Breaking the Cycle of Overwhelm)
Imagine helping your child through a difficult moment—perhaps they’re frustrated with homework or feeling upset. Use the Pause Breath to model calmness:
Take a slow inhale for 4 counts, pausing at the top to say to yourself, “I have the power to choose my thoughts.”
Exhale slowly for 6 counts, imagining those negative thoughts leaving your body.
Repeat for 1–2 minutes, allowing your mind to settle and align with your intentions.
This technique is especially powerful when used as breathwork for children, teaching them how to manage stress and regulate their emotions by mirroring your calm presence.
Long-Term Benefits of Breathwork
Incorporating breathwork techniques to alleviate stress and negativity into your daily routine isn’t just about calming down in the moment. Over time, these practices can profoundly transform your well-being:
Relieve anxiety: Regular breathwork reduces the body’s stress response, bringing a greater sense of ease.
Improved relationships: Breathwork helps couples, parents, and families communicate with greater empathy and patience.
Physical balance: Techniques tailored for hormonal changes, like breathwork for menopause, can help reduce tension and promote relaxation.
Whether you’re in Byron Bay, the Gold Coast, or anywhere in between, these practices are accessible tools for finding peace and presence amidst the busyness of life.
Ready to Transform Your Mindset?
If you’re ready to explore the power of breathwork in your life, I’d love to guide you on this journey. Here’s how we can work together:
Join My Bi-Weekly Online Breathwork Sessions
These live sessions are a supportive space to experience breathwork techniques for stress relief and emotional balance. JOIN HEREExplore My 10-Week Breathwork & Mindfulness Coaching Programme
Perfect for diving deeper into practices like how to relieve anxiety and reconnect with yourself. LEARN MORE HEREBook a Personalised 1:1 or Group Session
Whether you’re interested in breathwork for children, couples, or a tailored practice, I offer personalised support to meet your needs. SCHEDULE A SESSION
For daily inspiration, subscribe to my YouTube channel and discover practical tips for living with more calm and clarity.
Transforming your negative thoughts—and your life—is possible, one breath at a time. Let’s begin this journey together.
With love and presence,
Amanda Jane
Rise Temple