Episode 12: Breath Work

💫 Episode 12: Breath Work

Welcome back to Collective Guidance. I’m your host, Charla Goodnight, and today we’re diving into something that has profoundly shifted the way I live, feel, and respond to life: breathwork.

Breathwork isn’t just a wellness trend—it’s ancient wisdom backed by modern science. And in this episode, I share how breathwork has helped me increase my HRV, reduce stress, and reconnect with the deeper, wiser part of myself.

If you’ve been feeling overwhelmed, anxious, dysregulated, or disconnected, this conversation is for you.

My First Breathwork Experience: Bliss, Emotion, and a Nervous System Reset

My breathwork journey began in May 2014 when a friend invited me to a small Breath of Bliss workshop with facilitator Christabel Zamor. I had no idea what I was stepping into.

In just two hours, I experienced every emotion possible—joy, sadness, bliss, ecstasy, discomfort, release. My whole body came alive.

For the first time ever, I felt fully embodied. Grounded. Connected. My nervous system felt regulated in a way I didn’t even know was possible.

And then… I didn’t revisit breathwork again for eight years—not until a Joe Dispenza retreat reignited something inside me.

Today, breathwork has become a pillar in my wellness practice, especially as I’ve been working intentionally to improve my HRV.

What Breathwork Really Is (and Why It Matters)

Breathwork is the conscious use of the breath to influence your emotional, mental, and physical state.
Most of us think we’re breathing—but we’re really just taking shallow, fast, upper-chest breaths carried by stress, screens, and nonstop multitasking.

Breathwork brings you back home.

It slows you down.
Engages your diaphragm.
Gets oxygen to your brain.
Regulates your entire system.
Reconnects you with your soul self.

The Breath Meets Science: What HRV Actually Tells You

HRV—Heart Rate Variability—is one of the most important indicators of nervous system health.

It measures the variation between heartbeats, and while that sounds strange, variability is a good thing.
A high HRV means your body adapts smoothly to stress.
A low HRV means your system is stuck in tension or survival mode.

Low HRV is linked to:
– chronic stress
– burnout
– poor sleep
– anxiety
– inflammation
– trouble focusing
– emotional reactivity

Higher HRV is associated with:
✓ better sleep
✓ stronger immunity
✓ quicker recovery
✓ emotional regulation
✓ presence and gratitude
✓ overall resilience

One of the most powerful tools to increase HRV? Breathwork.

My Wake-Up Call: Seeing My HRV for the First Time

I track my HRV with my Oura Ring, and when I first saw my numbers, I was shocked.
I was eating well, moving my body, meditating, practicing gratitude…
and still, my HRV was low.

My nervous system, underneath everything, was living with a constant hum of tension.

So I started incorporating daily breathwork—nothing fancy, nothing long—and things started to shift. Not just in the numbers, but in how I felt:

✨ More grounded
✨ More stable
✨ Less reactive
✨ More able to pause before responding

My HRV went up. My sense of internal safety went up. My clarity went up.

Breath became my anchor, my medicine.

Three Breathwork Practices You Can Start Today

You don’t need equipment.
You don’t need training.
You just need your breath.

1. Box Breathing

Inhale 4 — Hold 4 — Exhale 4 — Hold 4
Great for: stress relief, focus, anxiety, bedtime, overwhelm.

I use this in the grocery store when I start to feel overstimulated.

2. Extended Exhale (4–6 or 4–8)

Inhale 4 — Exhale 6 or 8
A longer exhale activates the parasympathetic system—your rest and digest mode.

This is one of the most powerful ways to instantly calm anxiety.

Bonus: Add a soft sigh on the exhale.

3. Three Conscious Breaths

Wherever you are:

Inhale through your nose…
Exhale gently through your mouth…
Repeat three times.

That’s all.
Three breaths can completely shift your state.

Your Breath Is Your First Teacher, Your Last Companion

Your breath is always with you.
It doesn’t need charging.
It doesn’t cost anything.
It’s sacred.
It’s ancient wisdom.
It’s your soul speaking through your body.

It was the first thing you did when you arrived in this human experience.
It will be the last thing you do when you leave.

When life feels fast, heavy, or uncertain—return to your breath.
When you feel distracted, disconnected, or overwhelmed—return to your breath.
When you want to feel safe, alive, and free—return to your breath.

We are remembering this ancient wisdom together.

If You Try These Practices… I’d Love to Hear

Message me on Instagram or through Collective Guidance.
We’re all learning, healing, and remembering together.

If this episode resonated, please like, share, or send it to someone who needs a moment of peace today.

Until next time…
Inhale peace. Exhale tension. Stay present.
You are your own guide.

🎧 Listen to the full episode on:

Spotify, Apple Podcast, YouTube, Amazon

Sending love, remembrance, and faith,

Charla ❤️