Breathe Easy: Sara Egert, '01, Shares How to Harness the Power of Breathwork
By Lia Kizilbash Gillet
Sara Egert, '01, is a certified breathwork practitioner helping clients de-stress, heal, and regain focus and clarity. (Photo: Stephanie Magoulas
Amid the whirlwind of daily life arrives the holiday season—a crescendo of expectations, emotions, and endless to-do lists that further compress our lives. Did you just take a deep breath thinking about it all?
NIU alumna Sara Egert, '01, has been teaching and guiding the art of breathwork—more specifically conscious, connected, circular breathwork—in various formats (group or individual, in-person or online) for almost a decade.
After hearing others in her book club rave about breathwork, she decided to try it herself and walked away with immense clarity. To this day, it is one of the most powerful experiences she has ever had.
She became a certified breathwork facilitator, completing a year-long seminar with Leonard Orr (the father of Rebirthing Breathwork) and immersive practitioner training with Clarity Breathwork™ in Costa Rica, California, Bali, and virtually. She has over 500 hours of breathwork training.
In the following interview, Egert offers simple and practical techniques on being more intentional with your breath to reduce stress, calm your mind, bring more clarity and creativity, and help to reprogram and reset your physical and emotional body.
Introducing Breathwork
NIU: Thanks for offering your expertise to fellow Huskies. First, what is breathwork and how does it differ from simply taking a deep breath?
Egert: There are many different breathwork teachings. I guide and teach breathwork that goes far beyond a simple deep breath. It's called "Conscious Connected Circular Breathwork." It’s intentional, connecting your inhalation and exhalation in a circular pattern.
In a typical guided breathwork session of one hour or more, you become fully engaged with your breathing. Breath is our life force, moving in and through our whole being in seen and unseen ways. Breathwork is a gift to our health and aliveness; I hope this interview sparks your curiosity!
NIU: What are breathwork’s mind and body benefits, especially during high-stress periods like the holidays?
Egert: During a breathwork session, you are consciously oxygenating every cell in your whole being. It lowers cortisol levels by stimulating the "rest and digest" parasympathetic nervous system, counteracting the "fight or flight" sympathetic nervous system, which releases cortisol as a response to stress. You start to regulate your nervous system naturally.
Every breathwork experience is different. Some people experience a release of stored emotional or physical tension in their bodies, whereas others experience heightened states of consciousness. Breathwork creates new neuropathways in the brain, pathways for ideas, creativity and healing. Our bodies are powerful tools, and when we create space for them to rest and consciously breathe into them, we can tap into insights that we would have never experienced being in a "fight or flight" space.
After completing a session, you feel more alive. The people I work with look different after a session. I invite them to look at themselves in the mirror and see how their eyes look different. A session can release a weight you have been carrying, allowing you to see scenarios from a different perspective.
Tangible Techniques
NIU: Can you share a breathing exercise to help calm down during a stressful moment?
Egert: I have two favorite go-to breathwork techniques.
20 Connected Breaths
Breathe in and out of the nose four times fast. On the fifth round, breathe deeper and slower. Repeat the cycle four times.
Alternate Nose Breathing (Nadi Shodhana)
Using your right hand, place your thumb on your right nostril and your ring finger on your left nostril. Your pointer finger and middle finger are floating or placed between your brows. Both nostrils should be closed.
Starting with your left nostril, lift your finger and inhale for three seconds. Close the left and right nostrils and count to three. Lift your thumb and exhale out of the right nostril.
After exhaling out of the right nostril, inhale through the right nostril for three seconds. Close both nostrils and hold for three seconds. Exhale through the left nostril.
Continue inhaling out of one nostril and exhaling out of the other for a few rounds. Work your way up to holding for longer periods of five seconds and higher. It's your practice; do what feels right to you.
In the middle, when you hold both nostrils closed, you may repeat an intention, affirmation, or mantra like "Peace, Peace, Peace."
NIU: Are there specific breathwork techniques to help improve sleep quality or to fall asleep faster?
Egert: Yes! I do the following, and it helps me so much!
Laying on my back or side, I focus on breathing gently in and out of my mouth, connecting my inhale to my exhale, gently and slowly. It’s Conscious Connected Circular Breathwork with the intention of "I’m going back to sleep." It gets me out of my head and focusing on my breath. You can breathe in and out of your nose, but I prefer the mouth.
NIU: What do you recommend to integrate into your daily routine to build resilience against stress over time?
Egert: I recommend that people meditate each morning in their home space in addition to incorporating a mini breathwork practice of maybe 20 connected breaths or alternate nose breathing. I also suggest playing high-vibrational music while journaling or reading an inspiring book or quote. My go-to is "The Book of Awakening" by Mark Nepo. Consider meditating for five minutes followed by breathwork and reading. Start with a few minutes and set a timer. I like the "Insight Timer App" and "Our Mindful Nature Podcast."
Digging Deeper
NIU: How can breathwork help you connect with your emotions or improve mental clarity?
Egert: It’s said that our issues are in our tissues! We consciously breathe into our bodies, into every single cell of our being. When ready, things in our bodies that we may have forgotten about can come up to be seen and healed. Breathwork is an amazing healing modality that helps us learn about ourselves.
Encouragement and Accessibility
NIU: What's the easiest way to get started in breathwork without feeling overwhelmed?
Egert: I recommend having an individual session or going to a group breathwork session with a professional breathworker trained with many hours of experience. It’s important to be supported when first getting into breathwork. It's readily available online and taught by people all around the world!
About
When Sara Egert is not working her day job as a marketing and account executive for Optimum and exploring the Austin, Texas area, she follows her curiosity and passions in the wellness world. In addition to receiving formal training in breathwork, Egert is a graduate of the Western School of Feng Shui™ and works with clients to integrate Feng Shui principles into their everyday environments. She holds a 200-hour yoga teacher certification with Atlanta Hot Yoga and is trained in sound therapy and medical intuition. Egert's holistic approach integrates breathwork, movement, yoga, and meditation to promote overall well-being, self-care and abundance in life.