Breathwork retreat in Sri Lanka

Breathwork or pranayama retreats harness the power of breath, stillness and sound to release tension stored in the body-mind and restore physical and emotional well-being. Turn your gaze inward and unravel ingrained patterns through the breath, allowing fears, insecurities, attachments and desires to dissolve. Listen compassionately to the subtle shifts within.

Located in the heart of nature’s abundance, a breathwork retreat at the Sen Wellness Sanctuary offers the perfect environment for inner exploration. With each inhalation, feel your connection to the natural world deepening, and with each exhalation, release all that no longer serves you.

What is Pranayama?

Rooted in the yogic tradition, pranayama (breathwork) refers to a broad range of practices and exercises involving the breath. It can be the simple observation of the breath, being conscious and mindful. Or it can be controlled and intentional, with specific patterns of inhalation, retention and exhalation of varying intensity.

While there are countless different techniques to explore, Adham Pranayama or deep abdominal breathing is foundational to all other pranayama practices. Lie in savasana, breathe in through the nose and visualise your breath expanding into your body. Open up the abdomen, and contract the diaphragm to bring oxygen to the deepest parts of the lungs. Relax the abdomen and chest as you exhale and bring the navel back towards your spine. This technique uses long, deep and rhythmic breaths to increase oxygen uptake, stimulating the vagus nerve and activating the parasympathetic nervous system, associated with a calm, restful state.

Other common practices include Nadi Shodhana (Alternate Nostril Breathing), Bhramari Pranayama (Humming Bee Breath) and Ujjayi Pranayama (The Breath of Victory) which can be practised in stillness or along with movement and physical yoga practice. Try to incorporate different variations into your practice and observe as different sensations arise.

What are the benefits?

Pranayama is an ancient therapeutic tool that facilitates the flow of ‘prana’ or ‘life force’ through our mind and body. As we surrender to the gentle rhythm of the breath, we stir stagnant energy, allowing movement and change within. It is a powerful tool to feel connected and grounded.

More recently, the benefits of breathwork to support physical, mental and emotional well-being, have been researched, including:

  • Stress and emotional regulation
  • Stronger respiratory function
  • Improved immunity
  • Pain relief
  • Lowers blood pressure and heart rate
  • Increase deep sleep and overall sleep quality
  • Improved mental focus and cognitive function
  • Reduce depression, anxiety and PTSD


Why join a breathwork retreat?

Joining a breathwork retreat offers a safe space where you can delve into your inner world through yoga, meditation and breathwork, and where you can learn the tools to continue your healing even after the retreat.

Guidance: learn from experienced practitioners in a supportive setting and receive personalised advice to guide your practice.

Community: connect with like-minded individuals on a shared journey, inviting both challenge and inspiration from others.

Environment: simply be and allow the serene surroundings to nurture you as you align with nature’s rhythms.

Breathwork & Heart Connection Programme

At the Sen Wellness Sanctuary, we offer twice-daily group yoga and meditation classes as part of our bespoke and signature retreats which incorporate different forms of breathwork. For those seeking a more focused exploration of the breath, our 7-day Breathwork and Heart Connection Programme has been designed to harness the power of breath, stillness and sound to release tension stored in the body and treat disorders of anxiety.

Our Breathwork facilitator will provide a personalised programme to guide and support your journey towards inner awareness through exploring the presenting landscape of the emotional, mental and physical state. Integrating meditation, breathwork, chanting and singing bowl therapy, a supportive space to deepen the relationship with the heart and cultivate awareness and depth of connection between breath and body is offered.

Our programme provides an opportunity to safely explore and release behavioural and psychological patterns influenced by the relationship between mind and body. Together, we will create a toolkit of practices which you can continue to build upon and rely on after your return home.

This will be supplemented by a tailored Ayurvedic treatment programme according to your unique constitution. The treatments, which include herbal oil massages, steam and body treatments, work on the physical level to soothe the nervous system and relieve deeply ingrained stress patterns in the musculoskeletal system.

Our 7-day Breathwork & Heart Connection Programme includes:

  • Pre-retreat Zoom Call with our Breathwork Facilitator to understand your health profile and intentions
  • One-to-one consultation with our resident Ayurvedic Doctor on arrival and before departure, with daily support
  • 2 Ayurvedic therapies daily according to your body type, totalling approximately 60 minutes
  • Daily sunrise and sunset yoga/ and or meditation, open to all levels
  • 3 acupuncture treatments (if suitable for your constitution as advised by the doctor)
  • Weekly meditation led by our visiting Buddhist Monk
  • Herbal Ayurvedic medicine to support your retreat
  • 2 x 30-minute sound bath/meditation sessions with our visiting Buddhist Monk
  • 1 private Cacao ceremony to let go and connect to the heart space
  • 75- 90 minute daily personalised breathwork and heart connection meditation session with our Breathwork Facilitator focusing on breath, meditation, body awareness, singing bowl therapy and energy clearing.
  • Post-retreat Zoom Call with our Breathwork Facilitator to reflect and integrate (scheduled within 21 days of your retreat)
  • Dietary advice and dietary guideline sheet personalised to your health needs during your stay and to take home