Breathwork is more than just a good exercise and holds many secrets in Kabbalah

In Kabbalah, the breath is a bridge between the physical and the spiritual, a channel through which divine energy flows into the body.

The Hebrew word for soul, Neshama (נשמה), shares its root with Neshima (נשימה), meaning breath. This shows the connection between breathing and one’s spiritual essence. From the moment of creation, when “God formed man from the dust of the earth and breathed into his nostrils the breath of life” (Bereshit 2:7), the act of breathing has symbolized divine presence within human existence.

The consequences of breathwork cannot be overstated.

By becoming aware of this sacred connection, one can harness the power of breathwork to enhance focus, emotional stability, and resilience, especially in the fast-paced, high-stress environment of everyday living.

The Talmud teaches, “With every breath, one should praise God” (Berachot 60b), implying that each inhale and exhale is an opportunity for mindfulness and gratitude. Kabbalistic teachings, especially those of Rabbi Abraham Abulafia and Rabbi Yehuda Albotini go further, explaining that conscious breathing can realign an individual with the flow of Shefa (divine abundance) and restore harmony to the body, mind, and soul.

For people seeking a deeper relationship with Hashem, breathwork cannot be overstressed since it is the basis for all deeper states of consciousness and meditation.

In today’s professional world, where stress and mental fatigue are prevalent, integrating breathwork into daily routines can difficult, but also a powerful, transformative practice.

Here we will explore some fascinating insights into the world of breathwork.

Take a deep breath.

The Breath as the Divine Connection: The Kabbalistic View of Breath

In Kabbalah, breath is not merely a physiological necessity but a conduit for divine energy. The Zohar describes breath as the Ruach Elokim (Spirit of God), stating, “When the soul departs, the breath returns to its source above” (Zohar I, 113b). This perspective suggests that each breath is an act of receiving and returning divine energy.

When a person dies, he briefly regains all the Ruach that he expended throughout his lifetime for a few last moments before departing as the verse in Tehilim 104:29 says:

תַּסְתִּיר פָּנֶיךָ יִבָּהֵלוּן תֹּסֵף רוּחָם יִגְוָעוּן וְאֶל עֲפָרָם יְשׁוּבוּן.

Translation: You hide your face and they will be terrified, You gather their Ruach (Rucham) [and then] they die and return to their dust.

It’s a very poetic verse and the translation always lacks to convey the full meaning, but this is why throughout Jewish literature we find the practice of blessing one’s family before departing: because a person gets an enormous boost in spiritual power before leaving this physical work. God gathers the Ruach of a person for his last breath (not necessarily the very last, I think), and when that happens, he can bless powerfully before dying.

Anyway, when we engage in conscious breathing, we align ourselves with this rhythm of Hashem, drawing spiritual vitality into our daily lives. In the workplace, where pressure and distractions can lead to shallow or erratic breathing, becoming mindful of breath can serve as an anchor to maintain inner balance and connection to Hashem. This is crucial.

But it is a simple principle in Traditional Chinese Medicine that a person must always flow, do things in a calm, centered manner, and breath deeply always. In Kabbalah we call this Arichat Apayim (the lengthening of the face), which is associated with the Partzuf (spiritual system) of Arich Anpin. Arich Anpin is full of compassion, complete in all his ways, and never sleeps nor slumbers (Zohar Idra Rabbah).

The Talmud acknowledges the importance of breath in emotional regulation, stating, “A person should always be slow to anger” (Pirkei Avot 2:15). Conscious breathing slows down reactivity, allowing one to respond to workplace challenges with patience rather than impulsivity.

The Yichudim (mystical unifications) from Kabbalah depend on the power of the mind and a person must be concentrated and filled with energy for it to be more effective. Together with good food and a good night of sleep, breathwork provides the necessary power we need to meditate and function properly.

Ruach – The Role of Breath in Balancing Emotions and Energy

Let’s go back to the levels of the soul.

In Kabbalah, the term Ruach (רוח) means both “spirit” and “breath,” highlighting breath’s central role in emotional and energetic balance. While we all have the Nefesh, Ruach and Neshama inside of us (the Chaya and Yechida are outside), most people only experience the Nefesh in their lifetimes.

The Ruach acts as an interface between the brain and the lower Sephirotic attributes since it is the level just above it.

The Baal Shem Tov, the founder of Chassidut, taught that emotional turbulence results from a lack of divine connection, and intentional breathing can restore inner peace. By incorporating rhythmic breathing techniques, such as inhaling for four counts, holding for four, and exhaling for four, one can bring the Ruach into alignment, ensuring a calm and focused state of mind amidst workplace pressures.

Rebbe Nachman of Breslov’s Likutey Moharan delves into the multifaceted concept of “ruach,” a Hebrew term encompassing breath, spirit, and wind. He explores its profound significance in human life and spiritual practice.

The words of Rebbe Nachman of Breslov in Likutey Moharan

In his own words from Likutey Moharan 8:2:

The renewal of the world will also come about by means of the ruach, as in (Psalms 104:30), “You will send Your ruach —they will be created; You renew the face of the earth.”

This [ruach] is also the vital force of human life. This is because man’s breath is his life-force. As is written (Genesis 2:7), “He breathed into his nostrils nishmat (the breath of) life,” and (ibid. 7:22), “All in whose nostrils was a nishmat (breath of) ruach-of-life.” Regarding this, wise men said: To the extent breath is lacking, so is life (Maaseh Tuviah, Bayit Chadash 2; cf. Zohar II, 24b).

We find then that the quintessential life-force of everything is its ruach. Whenever a lack exists, it is essentially in the life-force, which corresponds to the ruach-of-life of that thing. This is because it is the ruach which gives that thing its existence.

And sighing is the extension of the breath. It corresponds to erekh apayim (patience)—i.e., extended ruach. Therefore, when a person sighs over the lack and extends his ruach, he draws ruach-of-life to that which he is lacking. For the lack is in essence a departure of the ruach-of-life. Therefore, through the sigh, the lack is made whole.

Ruach and the Concept of Mashiach

In Likutey Moharan, Rebbe Nachman associates “ruach” with the Mashiach (Messiah), interpreting Lamentations 4:20: “The ruach (breath) of our nostrils is the m’shiach (anointed) of God.”

In his own words:

In Siphra DeTzneuta we find: From Nukva DePardaska the breath of life is drawn to Mashiach (Zohar II, 177a). [This is, again, from the Partzuf of Arich Anpin]

For the basic weapon of Mashiach is prayer. This is the aspect of ChoTeM (the nose), as is written (Isaiah 48:9), “For My praise, eChToM (I will restrain My anger) from you.” [Mashiach’s] main vitality is from [the nose]. All the wars he will wage, and all his conquests, will be from there, as is written (Isaiah 11:3), “He shall breathe of the fear of God.” This is the aspect of chotem.

Through these teachings, Rebbe Nachman elucidates the centrality of “ruach” in connecting the physical act of breathing to spiritual consciousness, ethical conduct, and emotional balance.

Kabbalistic Breathwork for Focus and Mental Clarity

Mental clarity and focus are essential for success in any professional setting, and Kabbalah teaches that breath is a key tool for refining the mind. By directing attention to the breath, one can cultivate a heightened state of awareness, allowing for sharper decision-making and greater problem-solving abilities.

When faced with a challenging work situation, taking a moment to inhale deeply, pause, and exhale with intention mirrors the process of Tzimtzum, creating mental space for clarity and insight. This method helps prevent reactionary thinking, ensuring that one’s responses align with wisdom rather than stress-driven impulses.

Rabbi Avraham Abulafia, a 13th-century Kabbalist, developed meditative methods that combine breath control, the pronunciation of sacred names, and physical movements. These methods are described in his writings, such as Chayei HaOlam HaBa (“The Life of the World to Come”) and Ohr HaSechel (“The Light of the Intellect”).

In Kabbalah, breath and speech are deeply intertwined. The Zohar teaches that the spoken word is an extension of the divine breath that animates all life (Zohar I, 15a). The Hebrew word for soul, Neshama, shares its root with Neshima (breath), signifying that our ability to speak and express ourselves originates in the divine essence within us. When we become conscious of our breath, we also refine our speech, ensuring that our words align with wisdom and kindness.

One of the most powerful applications of this principle in the workplace is mindful communication. Rash and unregulated speech can create discord, while intentional and measured words can build trust and collaboration. Practicing slow, intentional breathing before speaking allows for greater clarity and self-restraint, a concept echoed in the Talmud: “Silence is a fence for wisdom” (Pirkei Avot 3:17). By integrating breath awareness with speech, we foster a more harmonious work environment and develop a presence that commands respect and influence.

Daily Breathwork Practices for Spiritual and Professional Growth

Kabbalah not only provides the theoretical framework for the power of breath but also offers practical exercises to integrate breathwork into daily life.

One example is Hitbonenut (contemplative breathing meditation), as taught by the Baal Shem Tov, which involves rhythmic breathing combined with visualizing divine light entering and leaving the body. This practice enhances mental clarity, emotional stability, and spiritual connection, making it particularly valuable in high-stress work environments.

The basic form of breathing is called Diaphragmatic Breathing (Belly Breathing), where you maximize the oxygen input to the brain.

Instructions:

• Sit or lie down in a comfortable position.
• Place one hand on your chest and the other on your abdomen.
• Inhale deeply through your nose, ensuring your abdomen rises while your chest remains relatively still.
• Exhale slowly through your mouth or nose, feeling your abdomen fall.
• Repeat for several breaths, focusing on the rise and fall of your abdomen.

Benefits: This technique promotes relaxation, reduces stress, and enhances lung efficiency by engagi

Other techniques

Breathwork encompasses a variety of techniques designed to enhance physical, mental, and emotional well-being through intentional breathing patterns. Below are six distinct breathwork techniques, each detailed with instructions and benefits:

1. Box Breathing (Square Breathing):

Instructions:

• Inhale through your nose for a count of four.
• Hold your breath for a count of four.
• Exhale through your mouth for a count of four.
• Hold your breath again for a count of four.
• Repeat the cycle several times.

Benefits: Box breathing can help manage stress and improve concentration by calming the nervous system.

2. The 4-7-8 Breathing:

Instructions:

• Inhale quietly through your nose for a count of four.
• Hold your breath for a count of seven.
• Exhale completely through your mouth, making a whoosh sound, for a count of eight.
• Repeat the cycle up to four times.

Benefits: This method helps reduce anxiety, manage cravings, and promote sleep by acting as a natural tranquilizer for the nervous system.

3. Pursed Lip Breathing:

Instructions:

• Inhale slowly through your nose for about two seconds.
• Purse your lips as if you were going to whistle.
• Exhale slowly and gently through your pursed lips for about four seconds.
• Repeat the process several times.

Benefits: This technique helps slow down breathing, improves ventilation, and releases trapped air from the lungs, making it especially beneficial for individuals with respiratory conditions.

4. Resonant Breathing (Coherent Breathing):

Instructions:

• Inhale gently through your nose for a count of five.
• Exhale gently through your nose for a count of five.
• Maintain this equal breathing pattern for several minutes.

Benefits: Resonant breathing can help reduce stress, improve heart rate variability, and promote overall cardiovascular health.

Incorporating these breathwork techniques into your daily routine can lead to significant improvements in mental clarity, emotional stability, and physical health. It’s advisable to start slowly and consult with a healthcare professional, especially if you have any underlying health conditions.

Conclusion

As we just saw, breath is more than just a physiological function, it is a bridge between the physical and the spiritual, the finite and the infinite.

As we live in a world where stress and distractions are constant, learning to harness the power of breath is one of the simplest yet most transformative tools we have.

By bringing conscious breathwork into the workplace, we align ourselves with a higher wisdom, improve our emotional intelligence, and create an environment of clarity, calm, and purpose.

May Hashem help us.