Journaling and Breathwork: The Combo That Changed My Mornings Forever

Did you know that studies show expressive writing can reduce stress and improve overall well-being in just 15 minutes a day? Yeah, 15 minutes! When I first heard that, I honestly rolled my eyes. But then I paired journaling with breathwork — and everything shifted.

I’ve been practicing breathwork for a few years now, and journaling on and off since my late twenties. But it wasn’t until I started doing them together that I really felt the magic. It’s like peanut butter and jelly — good on their own, but unreal as a combo.

Why Journaling and Breathwork Work So Well Together

Here’s the thing about breathwork: it opens you up. Conscious breathing techniques — like diaphragmatic breathing or box breathing — activate your parasympathetic nervous system, which basically tells your brain “hey, chill out.” And when your brain is in that calm, open state? That’s the perfect moment to grab a pen and write.

Journaling after breathwork feels different than regular journaling. Your thoughts are clearer. Less noise. I noticed this almost immediately the first time I tried it — it was like someone had swept out all the mental clutter before I sat down to write. Honestly, it was kind of mind-blowing.

How I Actually Do It (My Real Morning Routine)

Okay, so let me walk you through what this actually looks like for me. I wake up, drink some water, and sit in a quiet spot — usually my kitchen floor, weirdly enough. Then I do about 5 to 10 minutes of breathwork using a simple technique like 4-7-8 breathing. After that, I open my journal.

I don’t follow a strict prompt. Sometimes I write about how I’m feeling physically after the breathing session. Other times I explore whatever thought bubbles up first. The key is not to overthink it — just let the pen move.

• Start with 5 minutes of box breathing or belly breathing
• Keep your journal and pen within reach before you start
• Write for at least 10 minutes immediately after your breathwork session
• Don’t edit yourself — this is a judgment-free zone
• Try writing about what you noticed during the breathing practice

The Mistake I Made (So You Don’t Have To)

I’ll be real with you — my first attempts were a mess. I used to journal first and then do breathwork, thinking the order didn’t matter. It does. When I journaled first, my mind was still all over the place. Scattered thoughts, anxious energy, the whole deal. Switching the order — breathwork first, journaling second — was a total game-changer.

Also, I tried to do this at night for a while. Big mistake for me personally. I’d get so relaxed from the breathwork that I’d fall asleep mid-sentence. Mornings work way better — but hey, experiment and find what fits your life.

What the Science Says (Without Getting Too Nerdy)

There’s some really cool research behind both of these practices. Breathwork has been linked to reduced anxiety, lower cortisol levels, and improved emotional regulation. And mindful journaling — the kind where you reflect on emotions and experiences — is associated with better mental clarity and even improved immune function. Together, they create a kind of mind-body reset that’s hard to replicate any other way.

It’s not woo-woo stuff. It’s backed by real data. And more importantly, it works — at least it has for me and for a lot of people I’ve talked to about it.

Your Turn to Try It

Look, I’m not saying this will fix everything in your life. It won’t. But if you’re feeling overwhelmed, emotionally foggy, or just disconnected from yourself, combining breathwork with journaling might be exactly what you need. Start small — even 5 minutes of breathing and 5 minutes of writing is enough to notice a difference.

Make it yours. Maybe you prefer guided breathwork through an app like Calm or structured prompts in your journal. Maybe you like total silence and free writing. There’s no wrong way to do this, as long as it feels good and safe for your body. If you have any respiratory or mental health conditions, it’s always smart to check with a healthcare provider before diving into intense breathing exercises.

And if this sparked something in you, I’d love for you to keep exploring. There’s a whole world of breath-based healing and mindfulness waiting for you over at One Big Breath — seriously, go check out the other posts. You might just find your next favorite practice.