Introduction: How Are You Breathing Right Now?

Stuart Sandeman introduces the transformative power of breath, explaining that how we breathe affects not only our energy levels but also our emotional and physical health. He shares his personal scepticism about the impact of breathwork before exploring its profound benefits. Breathing is more than just a biological process; it holds the key to managing stress, improving focus, and releasing trauma. The introduction sets the stage for the book's practical and scientific exploration of breathwork, blending ancient wisdom and modern research to offer tools for emotional regulation, better health, and personal growth.

The author recounts his own journey of discovering breathwork after a period of intense grief and loss. He highlights stories of others who have found healing, resilience, and self-discovery through breathing exercises. Sandeman promises readers practical guidance, transformative exercises, and a mix of quick fixes and long-term practices that align with their needs. He emphasises the interconnectedness of breath, emotions, and behaviours, presenting breathing as a tool to unlock one's full potential.

Sandeman aims to empower readers by teaching them how to reset dysfunctional breathing patterns and harness breath for personal transformation. He invites readers to approach the book with curiosity and commitment, urging them to see breathwork not just as a therapeutic tool but as a way to enhance every aspect of their lives. The introduction concludes with an inspiring promise: through conscious breathing, one can cultivate a closer relationship with oneself and the world, paving the way for a healthier, happier life.

Chapter 1: Breathing, Thinking, and Feeling

Breathing is essential for survival, but its role goes beyond mere physiology—it serves as the primary source of energy for our bodies and is deeply tied to how we think and feel. Stuart Sandeman introduces the concept of breath as a bridge between the conscious and unconscious mind, linking the physical, mental, and emotional states. He explains how breathing not only fuels our cells but also expels 70% of bodily waste, making it central to maintaining energy and balance. This chapter establishes the groundwork for understanding how our breathing patterns shift in response to activity, stress, or relaxation, influenced by the autonomic nervous system.

Sandeman delves into the mechanics of breathing and its connection to the brain. He highlights how breathing reflects our state of being and can trigger either the sympathetic (fight-or-flight) or parasympathetic (rest-and-digest) nervous system. He introduces the idea that breathing patterns are shaped by our interactions with the environment, from reacting to immediate dangers to responding to subtle social cues. By understanding this dynamic, readers can start to see how breathing impacts their mental and emotional states and vice versa.

The chapter also explores how unconscious breathing habits form, often influenced by life experiences and emotional states. These habits can perpetuate stress, anxiety, or lethargy if left unchecked. Sandeman introduces the "feedback loop" between breath, thoughts, and feelings: how we breathe shapes how we feel, which in turn shapes how we think. This chapter invites readers to start paying attention to their breathing, recognising it as a tool for breaking negative cycles and cultivating healthier emotional patterns.

Chapter 2: What Your Breathing Says About You

In this chapter, Stuart Sandeman highlights how breathing patterns reflect our mental, emotional, and physical states, providing valuable insights into our well-being. He explains that many of us have developed dysfunctional breathing habits due to stress, posture, and life experiences. These habits can impair physical health, hinder emotional regulation, and exacerbate anxiety or fatigue. The good news is that awareness of one’s breathing is the first step toward transformation. Sandeman introduces the concept of "breath awareness" as a way to observe unconscious patterns and gain insight into our internal states.

To illustrate the impact of dysfunctional breathing, Sandeman shares the story of Ian, a corporate executive whose rigid posture and shallow breathing contributed to insomnia and burnout. This case study demonstrates how the demands of modern life often disconnect us from functional breathing. Sandeman compares this to the natural, effortless breathing of babies and underscores the importance of rediscovering this optimal way of breathing. Through practical exercises like the "Breath Awareness" practice, he guides readers to observe their breathing without judgment and identify areas for improvement.

The chapter also explores the evolutionary and environmental factors that have shaped human breathing. Sandeman discusses how the development of smaller airways and exposure to modern air pollution have made efficient breathing more challenging. He connects this with the need for intentional breathwork to counteract these challenges. The chapter concludes by urging readers to recognise their breathing patterns, as they reveal deeper truths about emotional and physical health, setting the stage for targeted practices to "fix" dysfunctional habits in the next section.

Chapter 3: Shut Your Mouth and Slow Things Down

Stuart Sandeman focuses on the importance of nasal breathing and slowing down the breath for optimal health and mental clarity. He explains how mouth breathing can lead to chronic issues like sleep disturbances, reduced oxygen efficiency, and heightened stress. In contrast, nasal breathing filters air, regulates oxygen uptake, and supports better health. Sandeman introduces practical exercises to encourage nasal breathing, such as a nose-unblocking technique and the use of mouth tape during sleep to retrain habitual mouth breathers.

The chapter delves into the concept of diaphragmatic breathing, which utilises the diaphragm to promote deep, efficient breaths. Sandeman explains how many people rely on shallow chest breathing due to stress or poor posture, limiting oxygen intake and perpetuating a state of tension. He shares exercises like "Push the Sky" and "Diaphragmatic Breath" to activate the diaphragm and retrain the body to breathe deeply. These practices not only improve oxygenation but also engage the parasympathetic nervous system, fostering relaxation and calm.

To help readers gain control over their breathing, Sandeman introduces techniques like "Magic Ratio Breathing" and the "Carbon Dioxide Tolerance Test." These exercises encourage slower, controlled breathing, improving tolerance to carbon dioxide—a key factor in maintaining calm under stress. By slowing the breath and shifting to nasal and diaphragmatic breathing, readers can optimise their physical health, emotional balance, and mental focus. This chapter lays the groundwork for managing stress and achieving resilience through conscious breath control.

Chapter 4: Stress Less, Sleep Better, and Manage Pain

This chapter explores how breathwork can alleviate stress, improve sleep, and manage physical pain. Stuart Sandeman explains how stress triggers the sympathetic nervous system, leading to shallow, rapid breathing and heightened tension. Breathwork offers a simple yet effective way to counteract this response by activating the parasympathetic nervous system, promoting relaxation and calm. Techniques like the "7-11 Breath" and "Pressure Cooker" exercises are introduced to help readers manage stress and regain a sense of balance in challenging moments.

Sandeman also addresses the link between breathing and sleep quality, noting that many people struggle with insomnia due to poor breathing habits or an overactive mind. He introduces the "4-7-8 Breath" and other bedtime breathing techniques designed to quiet mental chatter and create the physiological conditions for restful sleep. By adopting these practices, readers can improve their ability to fall asleep and stay asleep, waking up feeling more refreshed and energised.

The chapter concludes by exploring how breathwork can be used to manage pain. Sandeman explains the science behind using slow, controlled breathing to reduce the perception of pain and improve physical comfort. Exercises like "Visualisation for Pain Relief" and "Tense Temples" are provided to help readers address specific issues, such as headaches or chronic discomfort. By learning to control their breath, readers gain a powerful tool to navigate physical challenges and emotional distress with greater ease.

Chapter 5: Understand Your Emotions

In this chapter, Sandeman dives deeper into the connection between breathing and emotions, explaining how breath patterns reflect emotional states and vice versa. He introduces the "Recognise–Breathe–Reframe" method as a way to become aware of emotional triggers and use breathwork to shift perspective. This process empowers readers to interrupt negative patterns and cultivate a healthier emotional response, creating space for clarity and resilience.

Sandeman explores how some people may unconsciously become addicted to stress, perpetuating fast and shallow breathing patterns that keep them in a state of heightened arousal. The "Infinity Breathing" technique is introduced as a way to break free from this cycle by promoting a sense of flow and calm. This exercise helps readers reconnect with their bodies and emotions, fostering a deeper awareness of how they respond to challenges.

The chapter highlights the transformative power of breathwork in navigating difficult emotions, such as anger, sadness, or anxiety. By using targeted breathing techniques, readers can learn to face and process their feelings rather than suppressing or avoiding them. This chapter sets the foundation for the deeper emotional work explored in subsequent chapters, helping readers harness the breath as a tool for emotional healing and self-awareness.

Chapter 6: Release Trauma and Rewire Your Mind

Stuart Sandeman explores how breathwork can help release trauma and rewire emotional and mental patterns. He explains that traumatic experiences often leave imprints on the body and subconscious mind, influencing behaviour and breathing patterns long after the event. Breathwork offers a way to access and release these imprints by creating a safe space to process emotions and restore balance. Techniques like "Breathe to Open Your Heart" and "Infinity Breathing with Sound" are introduced to help readers connect with buried emotions and begin the healing process.

Sandeman also addresses common behavioural patterns, such as people-pleasing or overthinking, that may stem from unresolved trauma. He provides exercises like "What’s in Your Bag" to encourage self-reflection and identify limiting beliefs or habits. By combining breathwork with affirmations and intentional practices, readers can start to rewrite their mental narratives and cultivate healthier behaviours.

The chapter emphasises the importance of patience and self-compassion in the healing journey. Sandeman reassures readers that releasing trauma is not a one-time event but an ongoing process of discovery and growth. Through consistent breathwork and mindfulness, readers can gradually transform their inner world, finding greater freedom, peace, and resilience.

Chapter 7: Let Go and Transform

This chapter focuses on the transformative power of letting go through breathwork. Sandeman explains how clinging to past experiences, beliefs, or fears can create physical and emotional tension, limiting one’s ability to grow. He introduces "Infinity Breathing and Letting Go," a technique designed to help readers release attachments and embrace change. This practice combines rhythmic breathing with intentional visualisation to foster a sense of liberation and renewal.

One of the most profound exercises in this chapter is "Confront Death and Live Better," which encourages readers to reflect on their mortality as a way to reframe priorities and embrace life with greater clarity. Sandeman shares how this practice, while challenging, can inspire profound gratitude and a deeper connection to the present moment. By facing fears and accepting impermanence, readers can free themselves from unnecessary anxieties and live more fully.

The chapter concludes by highlighting the transformational impact of breathwork on self-perception and relationships. Sandeman explains that by letting go of old patterns and beliefs, readers can access their authentic selves and create more meaningful connections with others. This chapter serves as a gateway to deeper self-discovery, encouraging readers to trust the breath as a guide for personal transformation.

Chapter 8: Find Flow, Focus, and Energy

In this chapter, Sandeman explores how breathwork can enhance focus, energy, and creativity. He introduces practical techniques, such as "Box Breathing" and "Jedi Breathing," which are used by professionals in high-stress environments to maintain composure and clarity. These exercises help readers regulate their energy levels, enabling them to stay calm under pressure and perform at their best.

The chapter also delves into the science of flow states, where individuals achieve heightened focus and creativity. Sandeman explains how breathing practices like "Belly-Chest Exhale" and "Breath Pump" can stimulate these states by aligning the mind and body. By cultivating flow, readers can unlock their potential to approach challenges with confidence and creativity.

Sandeman emphasises the importance of consistency and self-awareness in maintaining energy and focus. He encourages readers to integrate breathwork into their daily routines, using it as a tool to navigate distractions and boost productivity. This chapter empowers readers to harness their breath to thrive in both personal and professional settings.

Chapter 9: Improve Your Fitness

Stuart Sandeman explores how breathwork can enhance physical fitness and athletic performance by improving breathing efficiency and oxygen delivery. He explains that proper breathing mechanics are critical for endurance, strength, and recovery. Exercises like "Breathing Mechanics Visualization" and "Rhythmic Breathing for Running" are introduced to help readers synchronise their breath with movement, making workouts more effective and enjoyable.

The chapter also highlights the benefits of breath-holding practices for building resilience and boosting performance under pressure. Techniques like "Breath-Holding Practice for Sport" are designed to expand lung capacity, improve carbon dioxide tolerance, and train the body to use oxygen more efficiently. These practices are particularly valuable for athletes and anyone looking to push their physical limits safely and sustainably.

Sandeman emphasises that breathwork is not just about improving performance but also about cultivating a deeper connection with the body. By integrating mindful breathing into exercise routines, readers can reduce the risk of injury, recover more quickly, and enjoy a greater sense of flow during physical activity. This chapter positions breathwork as an essential tool for achieving fitness goals and maintaining long-term health.

Chapter 10: Access Transcendent States

In the final chapter, Sandeman introduces readers to the potential of breathwork to access transcendent states of consciousness. These states, often described as moments of deep insight, connection, or spiritual awakening, can be achieved through intentional breathing practices. Techniques like "Big Vision States for Manifestation and Healing" guide readers to expand their awareness and tap into their creative potential.

The chapter explores the interplay between breath and the unconscious mind, showing how deep breathing can unlock new perspectives and dissolve mental barriers. Sandeman draws on ancient practices and modern neuroscience to explain how these states can foster healing, clarity, and a sense of purpose. He encourages readers to approach these experiences with curiosity and openness, using breathwork as a bridge to explore their inner world.

Sandeman concludes the book by reflecting on the transformative power of breath in every aspect of life. He reminds readers that breathing is not only a tool for managing stress or improving health but also a gateway to greater self-awareness and connection. By embracing the practices shared throughout the book, readers can continue to grow, heal, and thrive, making breathwork an integral part of their journey toward fulfilment and happiness.

5 Key Unique Breathing Exercises from Stuart Sandeman

Here are the top five key and unique exercises from "Breathe In, Breathe Out" by Stuart Sandeman, with step-by-step instructions. These exercises stand out for their versatility, impact, and focus on transformation.

1. Magic Ratio Breathing

Purpose: Balance stress and relaxation, fostering emotional regulation.

1. Sit comfortably with your back straight and shoulders relaxed.

2. Inhale deeply through your nose for a count of 3.

3. Exhale slowly and completely through your nose or mouth for a count of 6.

4. Focus on lengthening the exhale to stimulate the parasympathetic (calming) nervous system.

5. Repeat for 2-3 minutes, gradually increasing the ratio (e.g., 4:8) as your breathing becomes smoother.

2. Infinity Breathing

Purpose: Cultivate flow, calm, and emotional balance using a visualisation technique.

1. Sit or lie down in a quiet space, close your eyes, and relax your body.

2. Visualise an infinity symbol (∞) in your mind, with one loop representing the inhale and the other the exhale.

3. Inhale deeply as you mentally trace the first loop of the infinity symbol.

4. Exhale slowly as you trace the second loop.

5. Maintain a steady rhythm and focus on the continuous flow for 3-5 minutes, letting the visualisation anchor your attention.

3. Confront Death and Live Better

Purpose: Inspire clarity, gratitude, and a deeper connection to life by facing impermanence.

1. Sit in a quiet place where you won’t be disturbed.

2. Inhale deeply through your nose, holding your breath for a moment, and reflect on the fragility of life.

3. Exhale slowly and imagine releasing fear or resistance.

4. With each breath, consider what truly matters to you, asking, "What would I do differently if today were my last?"

5. Repeat for 5-10 minutes, allowing insights to surface and inspiring actions aligned with your values.

4. Nose-Unblocking Technique

Purpose: Enable nasal breathing, which enhances oxygen efficiency and overall health.

1. Sit upright and take a deep breath in through your nose.

2. Pinch your nose shut with your fingers to hold your breath.

3. Gently nod your head or sway from side to side while holding your breath.

4. Release your nose and breathe gently through it when you feel the need.

5. Repeat 4-5 times, ensuring not to strain, to help clear nasal passages.

5. 7-11 Breath

Purpose: Reduce stress and anxiety by focusing on a lengthened exhalation.

1. Find a quiet space and sit or lie down comfortably.

2. Inhale deeply through your nose for a count of 7.

3. Exhale slowly and completely through your nose or mouth for a count of 11.

4. Concentrate on the soothing effect of the longer exhale.

5. Continue for 3-5 minutes to calm your mind and body.