Breathwork to Stay Warm
As the air turns colder, our bodies instinctively tighten up. We hunch our shoulders, breathe a bit higher in the chest, and feel that drop in warmth and energy.
Breathwork can do more than calm the mind — the way you breathe actually influences how warm and alive your body feels.
When the temperature dips and stress starts to rise, one of the most effective ways to bring heat and energy back into the system is through a practice known as Breath of Fire.
This breathing technique has been used for centuries in yogic traditions to stimulate circulation, awaken energy, and support digestion — all of which are especially helpful as the seasons change and our bodies start to slow down. Modern studies suggest that fast, rhythmic breathing like this can gently activate the nervous system and raise alertness and body temperature.
Why Breath of Fire?
It builds heat – the rapid, rhythmic movement of your diaphragm creates internal warmth.
It wakes you up – the technique stimulates your sympathetic nervous system, increasing energy and mental clarity.
It supports digestion – the rhythmic pumping of the abdomen lightly massages the internal organs, helping to relieve sluggishness or heaviness.
It builds resilience – alternating between activation and rest helps your body handle stress more efficiently.
Medical Disclaimer
This technique is strong and not suitable for everyone.
Avoid it if you are pregnant, have high or low blood pressure, heart disease, glaucoma, retinal issues, a history of stroke, epilepsy, recent abdominal surgery, hernia, gastric ulcer, or frequent nosebleeds.
If you have any medical condition, please speak with your doctor first.
Stop immediately if you feel dizzy, faint, or unwell.
How to Practise Breath of Fire (Nasal Version)
You can do this seated upright or kneeling, spine tall and relaxed.
Prepare – Close your mouth and relax your shoulders and jaw. Rest your hands on your knees or lap.
Start slow – Inhale gently through your nose, then forcefully exhale through your nose by pulling your navel toward your spine. Let the inhale happen naturally as the belly releases.
Find your rhythm – Keep the breath fast but steady: aim for one full cycle per second. It should sound like a light snort through the nose.
Stay relaxed – The face and chest stay still; all movement happens in the belly.
Time it – Begin with 20 seconds, rest for 30 seconds with quiet breathing, then repeat two more rounds.
Finish gently – After your last round, take a slow inhale through the nose, exhale through the mouth, and pause to notice the warmth spreading through your body.
After the Practice
You might feel a buzz of warmth in your hands and face, a steadier focus, or a lift in mood. That’s your body responding to improved oxygen flow and a light activation of your nervous system.
If you’re new to it, go slowly — this isn’t about speed, it’s about rhythm and awareness.
Want to see it demonstrated?
You can find a short video on my YouTube channel, Breathgal, called “Breath of Fire (Nasal): Warm Up Fast”, which walks you through this exact exercise step by step.
P.S. Change your breath, Change your life!
Mel