Breathwork 101: What to Expect, How It Helps, and Why It Works

My Metamorphosis Through Breath: How Spiro Breathwork Changed My Life
By Danielle Flannery

Let’s be real—there’s a version of me that could absolutely crush a leadership workshop with bullet points, timelines, and skill based knowledge. For nearly a decade, I lived and breathed corporate finance, sales mastery, education and facilitation. I knew the science of learning, development, and how to achieve success like the back of my hand. I exceeded sales goals, helped people grow, trained teams and facilitated powerful moments of insight.
But here's what I didn't see coming: all that knowledge, that carefully curated curriculum of transformation... didn't help me when my world started to unravel.

Behind the professional workshops and powerhouse energy, I was drowning in anxiety, irritability, and a depression that clung to me like fog. I searched for answers, dove into research, clung to science like a lifeboat—and still came up short.
So I went deeper.
Past the bullet points.
Past the spreadsheets.
Past the expectations.
And that's when I found it.

Enter: Breathwork. Aka, the Life Reset I Didn’t Know I Needed And Can't Live Without
I stumbled into breathwork like many of us do—from a desperate, curious, and just woo enough to try something different state. What I discovered wasn’t just a breathing technique; it was a full-body, soul-level metamorphosis. A launch into the unknown mystery of the human mind and connection to the divine we often don't see.

With every conscious connected breath, I began navigating the layers—old wounds, doubts, fears, stories that weren’t even mine. I fell out of  myself. Not just the facilitator. Not just the mom. Not just the partner. But me. Whole. Worthy. Alive. Oh and in the stars now..
Breathwork didn’t just change my nervous system—it changed my entire F*#!@% life.
So now, I combine my two worlds: professional leadership and spiritual embodiment. Science and soul. That’s the Spiro Method..
because this isn’t just about breath—it’s about reclaiming your power.

So... What Even Is Breathwork?
Let’s demystify it for a second. “Breathwork” is a catch-all term for conscious, controlled breathing techniques that have been used for thousands (yes, thousands) of years.

Most styles today are rooted in Pranayama, a yogic practice that dates back to the 5th or 6th century BCE. In Sanskrit:
Prana = life force
Yama = control or mastery
In other words, breathwork is about harnessing your life force energy. Kinda epic, right? Maybe even scary?

It’s not some new wellness fad. It’s ancient wisdom backed by modern science. And now, as breathwork gains popularity, researchers are finally catching up—studying how it supports emotional regulation, physical healing, and mental clarity.
You’ve Probably Done Breathwork Without Even Knowing
Ever taken a deep breath when you were stressed? That’s breathwork.
Ever sighed after a long day and felt your shoulders drop? That’s breathwork.
It starts simple—and from there, it expands into a powerful healing modality that supports trauma release, energy clearing, and emotional integration.
And no, you don’t have to sit cross-legged in a cave or wear all white. (Unless that’s your thing. Then namaste, queen.)

What Happens During a Breathwork Session?
It’s different for everyone—but here are some real possibilities:
Emotional release (tears, laughter, joy, grief... all welcome here)
Tingling sensations, temperature shifts, or body movements
Insights, visions, or “aha” moments that feel like cosmic downloads
A massive exhale of something you didn’t know you were holding
Breathwork gives you direct access to your subconscious, your body’s wisdom, and your authentic self. It creates space—within your nervous system, your heart, and your life.

But Is It Safe?
Let’s talk facts.
Yes—breathwork is safe people!! And one of the best parts? You’re always in control. You can slow down, shift your pace, or stop entirely and return to nose breathing at any point.
That said, if you have any of the following, please consult with your doctor before starting breathwork:

Cardiovascular issues, High/abnormal blood pressure ,Epilepsy or seizure history, Osteoporosis. Glaucoma, Recent surgeries, Pregnancy, Serious psychiatric conditions (psychosis, bipolar episodes, etc.), Active addiction or unmanaged mental illness, Safety first, always. Your breath is powerful—but so are you.

So… How Does It Actually Work?
Without going full science-geek on you (but also, kind of), breathwork shifts your biochemistry.
By consciously altering your breathing, you influence:
Neurotransmitters like dopamine, serotonin, and cortisol
Nervous system regulation (hello, vagus nerve!)
Oxygen and CO2 balance
Immune system responses
And even cellular repair

You’re literally reprogramming your system. Think of it as downloading a nervous system update—with better boundaries, more self-love, and a calmer internal dialogue.

My Invitation to You
If you’ve made it this far, something is calling you.
Maybe it’s your breath.
Maybe it’s your body whispering: “I’m ready to heal.”
Maybe it’s your spirit saying: “Let’s come home.”

You don’t have to live in survival mode. You don’t have to keep waiting for permission to put yourself first.
It’s time to reclaim your breath—and your life.
Let’s chat. Let’s breathe. Let’s get free.
—
Danielle Flannery
Founder of the Spiro Method | Women’s Empowerment Guide | Breathwork Facilitator | Recovering Corporate Overachiever