In today’s fast-paced world, taking time for calm and self-care is important for both body and mind. Breathwork has become a popular, simple way to manage stress, sharpen focus, and feel better overall. Below we’ll explain what breathwork is and share three easy techniques for beginners.
What is breathwork?
Breathwork refers to different methods of consciously controlling your breathing to affect your physical and mental state. People have used breath techniques for thousands of years—from yoga’s pranayama to Zen breathing—because the breath is closely linked to our emotions and health. Learning to work with your breath can bring many benefits, from reduced stress to better clarity and balance.
Three beginner-friendly breathwork techniques
1. Diaphragmatic Breathing (Belly Breathing)
This basic technique is great for calming down and can be done anywhere.
– Sit or lie down comfortably.
– Put one hand on your chest and the other on your belly.
– Breathe in slowly through your nose so your belly rises.
– Breathe out through your mouth so your belly falls.
– Continue for a few minutes, slowly lengthening each inhale and exhale.
2. Box Breathing (Four-Square Breathing)
Box breathing gives your breath a steady rhythm and helps calm the mind—useful for stress or anxiety.
– Sit comfortably with a straight back.
– Inhale through your nose for a count of four.
– Hold your breath for four counts.
– Exhale through your mouth for four counts.
– Hold again for four counts.
– Repeat for several rounds, increasing the count if it feels comfortable.
3. Alternate Nostril Breathing (Nadi Shodhana)
This yoga-based practice can help balance the two sides of the brain and bring mental clarity.
– Sit tall and relaxed.
– Close your right nostril with your right thumb and inhale through your left nostril.
– Close your left nostril with your ring finger, release your right nostril, and exhale through the right.
– Inhale through the right nostril.
– Close the right nostril with your thumb, release the left, and exhale through the left.
– Repeat for several cycles, finishing on an exhale through the left if you’d like.
Breathwork is easy to add to your daily routine and can help you feel more relaxed and centered. These three techniques are a good place to start—practice regularly to notice the benefits and deepen your awareness. Breathe slowly and often, and let your breath guide you toward greater calm and balance.