I absolutely rave about breathwork.
And not in a woo-woo, kumbaya kind of way. I’ve been talking about breath for decades—ever since I understood how breathing connects with the pelvic floor in a synergistic, intelligent way. When we exhale, the pelvic floor has an opportunity to gently contract—this is why cueing an exhale during the concentric (effort) phase of a lift is so effective. And when we inhale—if we allow it—the pelvic floor can soften and lengthen.

This is foundational stuff, but it’s still shockingly absent from most fitness education. And now, working in the menopause space, I see breath not just as a mechanical thing—but as a lifeline. It’s about down-regulating the stress we don’t even realise we’re holding. Because it’s not always the "bad days" that get us—it’s the constant, low hum of modern life that wears us thin.

Here’s the thing: most women have no idea how much background stress they’re carrying. We’ve been running at capacity for so long it feels normal. Plates overflowing. Juggling work, family, the emotional labour, and the domestic load—often all at once, and often invisibly.

And that’s why every Saturday, you’ll find me at Zev Tropp’s breath class at Tender studio in Brunswick. It’s not just lying on the floor in a dim room (although there’s a bit of that). Zev brings movement in. Sometimes it’s soft and settling—down regulating. But mostly it’s fiery and energising—up regulating. And both are needed.

Understanding Up vs Down Regulation

Let’s break this down. When we talk about down regulation, we’re talking about calming the nervous system. This usually means:

• slowing the exhale

• nose breathing

• lower, deeper belly breaths

• activating the parasympathetic system (rest, digest, recover)

This is brilliant for women who are stuck in go-go-go mode. It’s your antidote to burnout, anxiety, and PEM (post-exertional malaise) for those navigating long COVID or perimenopausal fatigue.

Then there’s up regulation. This is the breathwork equivalent of having a double espresso and dancing it off. Think:

• short, sharp inhales

• forced exhalations

• rhythmic breathing patterns

• engaging the sympathetic system to wake up, energise, and activate

In Zev’s class, we often swing between the two. On a Saturday morning, when the room’s full of half-asleep Brunswick folk, still smelling like their oat flat whites, we start slow… but we build. There’s breath linked with sound, breath linked with movement, and moments where my heart is pounding and I’m thinking: yep, this is nervous system CrossFit. And I bloody love it.

Breathwork is everywhere right now—studios, saunas, even your local gym.
Wellness has officially moved into the fitness space. But while breathwork is trending, it’s still not always applied well in movement settings. Too often, it's siloed as something separate or reserved for the end of class or tagged onto recovery. 

But breath isn’t a side dish. It’s a main player when it comes to nervous system regulation, pelvic floor function, and real-time coaching cues. When we teach breath with intention, it sharpens everything—focus, form, and how clients feel when they leave.

Here’s where it gets juicy:

• Pelvic floor: The diaphragm and pelvic floor are best mates. If your breathing is shallow, your pelvic floor is bracing. Full stop.

• Menopause and stress: Breath gives us a solution to do something about chronic nervous system load, without adding another workout.

• Post-exercise recovery: It’s not just about what you do in the session—it’s how quickly you can come back to baseline.

• Pacing for fatigue: Nose breathing during movement is a brilliant self-regulation tool. For those who have any sort of chronic fatigue, and you can’t maintain nasal breathing while you are exercising, you’re probably pushing too hard.

Practical Ways to Bring Breath into Your Classes

If you’re a trainer or instructor and you want to integrate breath but don’t want to sound like a knob, here’s where to start:

• Begin with nasal awareness: Ask clients to keep their mouths closed during warm-up cardio. This an excellent tool to self-check for intensity.

• Introduce a simple count: Try 4:6 breathing (inhale for 4, exhale for 6) post-workout to trigger down regulation. You don’t have to explain vagus nerves—just say it helps them recover faster.

• Use breath to mark transitions: Moving from strength to stretch? Invite a long exhale. Starting a new set? Inhale with intention.

• Teach it without preaching it: You don’t need a gong or a mantra. Just show them how breath can shift their state—especially if they’ve had a crap day.

As Zev said in our podcast, it’s less about getting “perfect” breathwork techniques and more about having a relationship with your breath. Noticing it. Coming back to it. Practicing, not performing.

Final Words: A Practice Worth Returning To

The body holds the score. But I reckon breath writes the revision notes. Every time you notice it, every time you soften your exhale, you’re rewiring your nervous system to trust that you’ve got this. Even when the world feels like it’s gone mad.

You don’t need to be a breathwork facilitator to start teaching this. You just need to do your own practice. Start there. Learn what it feels like in your own body—and then help others tune in.

It doesn’t need to be fancy. But it does need to be felt.

To listen to the podcast that with Zev, Tune in here

About Zev Tropp
Zev Tropp is a contemporary yoga teacher, artist, and breathwork facilitator based in Brunswick. With training from Power Living and Sattva Yoga Academy in Rishikesh, his classes blend traditional yogic breath practices with modern movement and nervous system education. Expect kriya, energy shifts, and the occasional sweat.

Follow Zev on Instagram: @zev_tropp

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