Breathwork fascinates me. It feels so simple, yet it changes everything. Our breath is always there, waiting to bring us back when life gets overwhelming. What I have learned is that when I commit to my breath, I discover more of myself. I expand beyond my potential when I am grounded.

My journey with yoga began a few years ago through Embodied Living. I found more than movement. I found a way to slow my mind, anchor my body and create space for possibility. Over time, I realized my real strength was in stillness. Breathing became the bridge between who I thought I had to be and who I truly was.

That awareness shifted everything. I began to see that potential is not about constant motion or chasing the next goal. It is about creating steadiness. From that place of steadiness, we grow. Breathwork showed me that expansion does not mean pushing harder. It means allowing ourselves to ground, release and then rise.

This practice has become an anchor in my life. I am a career woman and a mom to a busy eight-year-old boy who pours his energy into sports. I am also a foster dog mama, a lover of sports myself and someone who adapts daily with ADHD — for both myself and my son. Living in the Rockies, I manage intense migraines that come with the shifts in weather and altitude. Some days, the weight of it all feels like too much. Breathwork reminds me that I can return to myself in moments of stillness, even when the world around me is spinning fast.

Sharing this with others became a natural step. I wanted my son to know from a young age that he already holds the tools to calm his body and steady his mind. I wanted my yoga class of college-prep athletes to feel how breath could fuel focus and recovery. I wanted my closest friends to experience the clarity that comes when you pause and let the breath do its quiet work.

And now, I want to share it with you. With this community of women at Unconditionally Her. Because breathwork is not just for the yoga mat or the quiet moments. It is for real life. For the mornings that start too fast. For the days that feel too heavy. For the seasons of change that ask us to let go of what no longer serves us.

Why Breathwork Matters in Fall

My favourite part of the fall season is that it invites us to slow down. Cool air, golden light and bare branches remind us that it’s time to let go. This season often brings heavier routines. Work picks up, schedules fill and responsibilities feel endless. Breathwork is quick and accessible. It brings you back to the present when the day begins at lightning speed.

The Practice 

The Reset

• Inhale through the nose for a steady count of four (1, 2, 3, 4)
• Hold gently for four  (1, 2, 3, 4)
• Exhale through the mouth (1, 2, 3, 4)
• Repeat four times, picturing roots growing deep into the ground with every breath. 
  
  My own visual is spending time on Vancouver Island and hours within the stunning and surreal forests. I’d love to share more with you soon!
  

The Release

• Inhale deeply through the nose
• Exhale with a full sigh, letting it all go
• Repeat six times (6), imagining your breath carrying away tension. 
  
  Sometimes it helps me to picture being inside the forest, seeing leaves fall around me, hearing the sounds of nature, and remembering the feeling of “freedom” when I’m a tiny being amongst the largest and oldest trees.
  

The Expansion

• Place one hand on the chest and one on your belly
• Inhale for five (1, 2, 3, 4, 5) exhale for seven (1, 2, 3, 4, 5, 6, 7) 
• Notice your chest rise and ribs expand as you feel warmth in your body
• Repeat until you sense calm and lightness. 
  
  I often feel the colours around me brighten and the fog in my head lifts immediately.

This practice fits into real life. Try it in the car before a meeting, at the kitchen counter while dinner cooks (or waiting for Uber Eats) or in bed before sleep. Breathwork is not about perfection, and instead, it is about finding small moments to reconnect with ourselves.

The Affirmation

I love starting my weeks with a focus; a personal Affirmation. I encourage you to close your practice with this reminder:

Grounded, I expand. Present, I grow.

Fall is not only an ending, it is an opening. In every breath we take, there is proof that renewal has already begun. And as women, when we anchor in that truth, we not only steady ourselves but create space for those around us to rise too.

I look forward to breathing into fall together; root, release and expand. Presence is power and our breath is a reminder that we are always in a stage of growth, heading towards our own human potential.

Stay Connected

If you have questions about this practice or want to share your own journey, we would love to hear from you. Send an email to the Unconditionally Her team or reach out by direct message on Instagram, Facebook or Pinterest. This community grows stronger with every story, every breath and every voice that joins the conversation.