Cacao & Breathwork: open your heart and follow your body

Cacao & breathwork: pairing ceremonial cacao with your breath

Ceremonial cacao and breathwork make a beautiful pair for a quiet moment, meditation, or guided breathwork session. Cacao brings warmth and intention to your ritual, while your breath helps you slow down and tune in to what is happening in your body.

On this page, you’ll find a simple way to practise at home, three gentle breathing exercises, and more information about connected breathing and Rebirthing Breathwork.

Jump to

What is breathwork?
Why combine cacao and breathwork?
How to prepare
Three breathing exercises
Rebirthing Breathwork
Practising safely
Cacao & helpful links

What is breathwork?

Breathwork is an umbrella term for practices where you consciously work with your breathing. It can be very simple, like slowing down your exhale, or more intense, such as connected breathing with guidance.

You do not need to make your breath as deep as possible. With gentle breathing exercises, it’s all about finding a comfortable, even rhythm that you can follow without forcing anything.

Keep it simple

Let your breath become softer and calmer rather than bigger or stronger. During a relaxing practice, you should still feel comfortable sitting or lying down.

Why combine cacao and breathwork?

Ceremonial cacao naturally contains theobromine and a small amount of caffeine. Some people experience cacao as warming or gently energising. How it feels for you is personal and can also depend on how much you drink.

By preparing your cacao slowly and then sitting with your breath, you create a clear, distraction-free moment for yourself. Cacao does not have to “open” or fix anything for you. It can simply be an anchor for your attention.

You can enjoy this combination while journaling, meditating, during a slow morning, or as preparation for a guided breathwork session.

How much cacao should I use?

New to pure cacao, or sensitive to caffeine and theobromine? Start with around 15 to 20 grams of cacao, or half a Cacao Bar. You can always use a little more next time if that feels right.

How to prepare

Prepare your cacao. Use warm water or (plant-based) milk, and do not let the liquid boil.
Drink slowly. Give yourself around 10 to 20 minutes to enjoy your cacao without rushing.
Choose a comfortable spot. Sit upright or lie down somewhere you are unlikely to be disturbed.
Feel your natural breath first. Do not change anything yet—just notice how you are breathing in this moment.
Choose one exercise. You do not need to practise several breathing techniques one after another.
Close gently. Let your breathing return to normal, drink some water, and stay seated for a few more minutes.

Looking for a recipe for your cacao first? Explore our ceremonial cacao recipes .

Three simple breathing exercises

Choose the exercise that feels most comfortable for you today. Do not hold your breath longer than feels good, and try not to force a certain outcome.

Exercise 1

Gentle belly breathing

This is the most accessible exercise when you simply want to feel how your breath moves.

Place one hand on your belly and one hand on your chest.
Breathe in gently through your nose and let your belly softly rise.
Breathe out slowly, without pushing the air out.
Repeat for three to five minutes.

Exercise 2

Box Breathing: 4 • 4 • 4 • 4

In Box Breathing, all four parts are the same length. The count gives your mind something simple to focus on.

Breathe in gently for four counts.
Hold comfortably for four counts.
Breathe out gently for four counts.
Wait for four counts before breathing in again.

Repeat for four to eight rounds. If the pauses feel uncomfortable, simply skip them and breathe in for four counts and out for four counts.

Exercise 3

4 • 7 • 8 breathing

This exercise has a longer exhale and is often used as part of a slow, calming evening moment.

Breathe in gently through your nose for four counts.
Hold your breath for seven counts.
Breathe out slowly through your mouth for eight counts.

Start with a maximum of four rounds. Does holding for seven counts feel too long? Try breathing in for four counts and out for six instead, without a pause.

Let your cacao be your anchor

After your exercise, take a small sip of cacao if you like. Feel the warmth of your mug, taste it slowly, and notice whether your breath naturally feels calmer or more spacious. Nothing special needs to happen.

Rebirthing Breathwork with Rachel van Harlingen

Rebirthing Breathwork uses connected breathing, meaning there is no clear pause between your inhale and exhale. It is more intense than the gentle exercises above and can bring up strong physical or emotional sensations.

That is why we recommend learning connected breathwork with an experienced facilitator first, especially if you are new to breathwork.

Want to experience Rebirthing Breathwork in person? Explore Rachel’s ceremonies and sessions via rachelvanharlingen.com or follow @rachelvanharlingen_ on Instagram.

During her breathwork ceremonies, CacowGirls cacao is used as part of the shared preparation and ritual.

Practising breathwork safely

Gentle breathing exercises are accessible for many people, but they may not feel right for everyone at every moment.

Practise sitting or lying down in a safe space.
Never force your breath or hold it longer than feels comfortable.
Stop if you feel dizzy, tingly, short of breath, panicked, in pain, or nauseous.
Return to your natural breathing afterwards.
Do not practise breathing exercises while driving, swimming, or in the bath.

When should you check in first?

Do you have a heart or lung condition, epilepsy, are you pregnant, taking medication, or experiencing serious mental-health or trauma-related symptoms? Speak with a doctor and a qualified facilitator before trying intensive or connected breathwork.

Cacao & helpful links

Remember: you do not have to breathe deeper, harder, or longer for a moment to be meaningful. A warm cup of cacao and a few slow breaths can already be more than enough.