A modern-day shaman reveals 6 powerful breathwork rituals for self-worth

We hear “self-worth” thrown around so often that it can lose its meaning — like a fuzzy concept we think about when we’re feeling low.

But here’s the truth: self-worth isn’t just some moral booster.

It’s the bedrock for how you navigate life, from your relationships to the risks you take. And if you’re missing that sturdy foundation? You end up second-guessing every decision, apologizing for just being you.

Over the years, I’ve found that a direct way to rebuild self-worth starts not in the mind, but in the breath. In my shamanic practice, breath is both the simplest and most powerful tool.

You can do these rituals anywhere — no fancy equipment, no grand ceremony needed, just your breath and a willingness to tune into something deeper.

Let me share six breathwork rituals that can help you anchor into a solid sense of self-worth. They’re simple, but don’t mistake “simple” for “trivial.”

Often, the things that truly move us forward are the ones we overlook.

1) Centering breath at dawn

The first moments after you wake up set the emotional tone for your entire day.

If you lunge for your phone or hurry into your tasks, you’re telling yourself, “I have no time; I’m at the mercy of circumstances.”

Not exactly a self-worth booster, is it?

Try this: right after you open your eyes, sit up in bed or rest on a comfortable chair. Close your eyes, take a slow inhale through your nose — count to four.

Hold for a quick beat, then exhale smoothly for another count of four. Do this for about three minutes. Don’t overcomplicate it; just let your breath flow in a steady rhythm.

This ritual isn’t about forcing positivity. It’s about gently training your mind and body to recognize that you deserve stillness, that your presence matters.

That’s where self-worth starts: in those tiny pockets of time where you reaffirm, “Yes, I am worthy of taking a moment for myself.”

2) The cleansing “sigh of release”

We sigh all the time—when we’re bored, when we’re frustrated, even when we’re relieved.

The next time guilt, worry, or insecurity creeps in, transform that spontaneous sigh into a conscious release.

Take a slow, deep inhale, imagining you’re gathering up whatever’s bothering you—maybe an internal voice that says you’re not “enough.”

Then exhale with an audible “haaah,” as if you’re letting out a heavy weight.

Don’t worry if it’s loud or awkward. Let it be a physical manifestation of letting go.

It’s a simple ritual, sure, but it’s surprisingly cathartic.

Over time, you’ll notice your body spontaneously adopting this “sigh of release” in moments of tension.

It’s as if you’re training your nervous system to say, “I refuse to carry unnecessary burdens. My worth isn’t tethered to these negative thoughts.”

3) The “I am” rhythmic breath

Self-worth falters when your mind spirals with doubt: “I am not good enough,” “I am failing.”

Let’s flip that script.

Find a quiet spot where you won’t be disturbed. Inhale for a count of three, silently thinking, “I am…”

Exhale for a count of three, finishing the thought with a word that resonates with you — like “worthy,” “strong,” “resilient,” or whatever speaks to your current needs.

Repeat this cycle for a few minutes.

“I am [inhaling] … worthy [exhaling].” The reason it works? You’re combining breath (a direct bodily influence) with an empowering phrase.

This synergy can nudge your subconscious into alignment. You literally breathe life into a new belief about who you are.

Feel free to switch up the exhale word each day.

Some days you might need “I am… calm,” other days “I am… powerful.”

Tune in to what your soul is craving in that moment.

4) Heart-centered exhalation

Place one hand on your chest, the other on your abdomen. Inhale slowly, filling your belly first, then your chest.

Visualize fresh energy or light entering, aiming for your heart center.

Now, as you exhale, imagine that energy gently expanding through your chest and radiating outward — like you’re breathing love, compassion, or simple acceptance into your entire aura.

Why the focus on the heart?

Because real self-worth isn’t just a mental concept.

It’s also emotional warmth directed inward. By literally breathing into your heart space, you’re priming yourself to feel more open, more connected to what truly matters—compassion for yourself included.

Over time, you might discover that momentary waves of doubt soften when you tap into this gentle self-embrace.

5) The “3-5-7” calming sequence

For those moments when life feels frenzied — when you’re on the verge of an anxious meltdown or a crisis of confidence — this structured breath pattern can quickly recenter you.

Here’s how it goes:

1. Inhale through your nose for a count of three.

2. Hold your breath for a count of five.

3. Exhale through your mouth for a count of seven.

Repeat three to five times.

Make sure each exhale is steady, releasing all the air in your lungs. Extending the exhalation longer than the inhalation activates your parasympathetic nervous system, the part of you designed to rest and relax.

Imagine it like hitting the pause button on all the chaos swirling around you.

Each cycle of 3-5-7 says, “Stop, refocus, ground yourself.” And from that grounded space, it’s a lot easier to remember your inherent worth—free from the swirl of external pressures.

6) Partnered breath synergy

Self-worth doesn’t always blossom in isolation.

Sometimes it’s about connecting with another person—feeling seen, heard, valued in a shared space.

Partnered breath synergy is a straightforward ritual: sit facing a friend, loved one, or even a supportive acquaintance.

Close your eyes if you’re comfortable, or keep them softly open, focusing on your partner’s chest movements. Begin inhaling and exhaling in sync with them, finding a mutual rhythm.

After a few breaths, you might sense a gentle harmony.

This isn’t romantic intimacy per se — it’s shared human connection.

By syncing your breath, you literally “align” with another person’s life force. It reminds you that your presence is meaningful and that you have the power to create a peaceful moment together.

That realization can dissolve feelings of isolation or unworthiness. Because, in that moment, you see tangibly how you matter in a shared experience.

The path forward

Breathwork isn’t a magic wand, but it’s as close to universal medicine as we can get — accessible, free, and intertwined with who we are. If you’re struggling with self-worth, don’t overlook the simple act of tuning in to your breath.

Each ritual listed here opens a doorway to greater compassion and self-acknowledgment. Over time, these practices can rewire your internal dialogue, giving you the sense that, “Yes, I do have value, simply by being.”

If you’re ready to explore deeper insights on healing, growth, and shamanic techniques that reach far beyond these quick rituals, consider taking my Free Your Mind masterclass. It’s a space where you can dive into modern spiritual approaches, question old dogmas, and tap into that reservoir of self-worth that’s always been there, waiting to be awakened.

Remember: you have the power to define your worth. It might take daily nudges and consistent breathwork to dismantle years of self-doubt.

But once you feel that shift — once you inhale confidence and exhale everything else — it’s as if the entire universe breathes with you, reminding you that you belong and that your worth was never up for debate.