Breathwork is more than just taking a deep inhale and exhale, it’s a powerful tool that connects the body, mind, and spirit.
In today’s fast-paced world, intentional breathing can help regulate stress, restore focus & energize your system in just minutes a day. Pairing breathwork with mindful rituals, like enjoying Pascha Chocolate, creates a nourishing practice that supports both emotional grounding and physical wellness.
This FREE Guide explores 3 Breathwork Exercises you can use in daily life that are designed for anxiety relief, grounding & rejuvenation paired with simple ways to weave Pascha Chocolate into your breathwork.
Why Breathwork Matters
When stress builds up, our breathing often becomes shallow and rapid. This triggers the body’s stress response and keeps us locked in fight-or-flight mode.
Breathwork helps reverse this by:
✔ Slowing the heart rate
✔ Activating the parasympathetic nervous system
✔ Releasing physical tension
✔ Improving oxygen flow to the brain & muscles
Just a few minutes of intentional breathing can calm anxiety, create balance & even sharper focus. Combined with mindful indulgence in Pascha Chocolate crafted with clean, simple ingredients you can create rituals that are restorative and enjoyable.
Breathwork for Anxiety Relief: Box Breathing
How to Practice:
- Sit comfortably with both feet grounded.
- Inhale deeply through your nose for a slow count of four.
- Hold your breath for another count of four.
- Exhale gently through your mouth for four counts.
- Hold again for four counts before the next inhale.
- Repeat for 5–10 rounds.
Why It Works:
Box breathing regulates the nervous system, slows racing thoughts, and creates a sense of control during anxious moments.
Pascha Pairing:
After your session, slowly savor a square of Pascha 55% Cacao Dark Chocolate. Its smooth, balanced flavor offers comfort & helps create a sense of ease while calming the nervous system.
Breathwork for Grounding: Alternate Nostril Breathing
How to Practice:
- Sit in an upright position with your spine tall.
- Place your right thumb over your right nostril.
- Inhale through your left nostril slowly & deeply.
- Close the left nostril with your right ring finger, release your thumb & exhale through the right nostril.
- Inhale again through the right nostril, close it & exhale through the left.
- Continue for 5–7 cycles.
Why It Works:
This ancient yogic breath technique balances the right & left hemispheres of the brain, creating inner harmony & grounding energy.
Pascha Pairing:
Close your practice with Pascha 85% Cacao Dark Chocolate or a warm cup of hot chocolate made with the 85% bar. Its deep, rich cacao notes deepen grounding & leave you feeling centered.
Breathwork for Rejuvenation: Breath of Fire
How to Practice:
- Sit with a straight spine & place your hands on your knees.
- Take a deep breath in.
- Begin rapid, rhythmic exhales through your nose by pulling your belly in toward your spine & let the inhale happen naturally.
- Continue this pumping breath for 30–60 seconds, rest, then repeat for up to 3 rounds.
Why It Works:
Breath of Fire increases oxygen supply to energize the body & clears mental fog. It’s an excellent mid-afternoon reset without needing caffeine.
Pascha Chocolate Pairings:
Recharge with a bite of Pascha 100% Cacao Dark Chocolate for a bold, invigorating finish. Its intensity complements the energizing effects of Breath of Fire.
Building Your Own Breathwork & Pascha Chocolate Ritual
Morning Ritual: Breath of Fire + Pascha 100% for a strong, energizing start.
Midday Reset: Box Breathing + Pascha 70% with Arabica Organic Coffee for calm focus with a gentle lift.
Evening Grounding: Alternate Nostril Breathing + Pascha 85% for a rich, centering close to the day.
Why Pascha Chocolate Fits This Ritual
Pascha Chocolate is crafted with integrity: organic, Rainforest Alliance Certified & made from minimal ingredients.
Pascha Chocolate is FREE from the top allergens & always VEGAN & dairy-free, it’s chocolate you can trust to align with your wellness journey.
Combining breathwork with Pascha creates a sensory practice where the power of breath meets the pleasure of taste.
Final Thoughts
Breathwork doesn’t require fancy equipment or long hours. Just a few minutes of intentional breathing paired with the mindful enjoyment of Pascha Chocolate can help you reduce anxiety, ground your energy & feel revitalized.
Questions to Reflect On
- Which breathwork exercise feels most natural for you: calming, grounding, or energizing?
- How can you add mindful rituals, like enjoying Pascha Chocolate, into your daily routine?
- What times of day would benefit most from breathwork paired with chocolate?
Pascha Chakra Yoga Series Paired with Breathwork
Root Chakra
Breathwork: Alternate Nostril Breathing
Why: This technique balances the left and right sides of the body and mind, creating stability, harmony, and grounding—perfect for connecting to the Root Chakra.
Sacral Chakra
Breathwork: Box Breathing
Why: By calming the nervous system and regulating emotions, Box Breathing restores a sense of flow, balance, and creativity—qualities tied to the Sacral Chakra.
Heart Chakra
Breathwork: Breath of Fire
Why: This energizing breathwork stimulates vitality and expands openness in the chest, supporting compassion, courage, and connection at the Heart Chakra.
Breathwork & Pascha Chocolate: Q&A
Q: How often should I practice breathwork?
A: Even 5–10 minutes a day can make a difference. Consistency is more important than length so choose a practice that feels sustainable.
Q: Can I eat chocolate before doing breathwork?
A: Yes, but for best results, enjoy Pascha Dark Chocolate after your session as part of a mindful ritual. This helps you stay fully present during the practice.
Q: Can kids or beginners try these breathwork exercises?
A: Yes!!! Box Breathing & Alternate Nostril Breathing are gentle enough for beginners. Just keep sessions short & approachable based on age.
Q: Why pair chocolate with breathwork?
A: Pascha Chocolate is crafted with minimal ingredients, organic certification & Rainforest Alliance standards. Pairing it with breathwork adds a mindful, sensory element that deepens the ritual & makes wellness enjoyable.
References
Brown, R. P., & Gerbarg, P. L. (2005). Sudarshan Kriya yogic breathing in the treatment of stress, anxiety, and depression: Part II—clinical applications and guidelines. The Journal of Alternative and Complementary Medicine, 11(4), 711–717. https://doi.org/10.1089/acm.2005.11.711
Jerath, R., Edry, J. W., Barnes, V. A., & Jerath, V. (2006). Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Medical Hypotheses, 67(3), 566–571. https://doi.org/10.1016/j.mehy.2006.02.042
Mooventhan, A., & Khode, V. (2014). Effect of Bhramari pranayama and OM chanting on pulmonary function in healthy individuals: A prospective randomized control trial. International Journal of Yoga, 7(2), 104–110. https://journals.lww.com/ijoy/fulltext/2014/07020/effect_of_bhramari_pranayama_and_om_chanting_on.4.aspx
Ma, X., Yue, Z. Q., Gong, Z. Q., Zhang, H., Duan, N. Y., Shi, Y. T., ... & Li, Y. F. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in Psychology, 8, 874. https://doi.org/10.3389/fpsyg.2017.00874
Naveen, K. V., Nagarathna, R., Nagendra, H. R., & Telles, S. (1997). Yoga breathing through a particular nostril increases spatial memory scores without lateralized effects. Psychological Reports, 81(2), 555‑561. https://pubmed.ncbi.nlm.nih.gov/9354111/
