In a busy world full of constant stress, finding moments of calm and self-care is important for our physical and mental health. Breathwork has grown in popularity because it’s a simple, effective way to manage stress, sharpen focus, and boost overall well-being. Below we’ll explain what breathwork is and share three easy techniques for beginners.
What is breathwork?
Breathwork covers a range of practices that involve intentionally changing your breathing to achieve specific effects—relaxation, reduced stress, more energy, or deeper self-awareness. It’s an old practice found in many cultures, from Indian pranayama to Japanese Zen breathing. At its core, breathwork is about learning to work with your breath to positively affect your body and mind. Because breathing is closely tied to emotions and physical states, small changes can bring big benefits.
Three breathwork techniques for beginners
1. Diaphragmatic breathing (belly breathing)
This basic technique helps you breathe more fully and calm your nervous system. You can do it anywhere.
– Sit or lie down comfortably in a quiet place.
– Put one hand on your chest and the other on your belly.
– Inhale slowly through your nose, letting your belly lift as your lungs fill.
– Exhale slowly through your mouth, feeling your belly fall.
– Continue for a few minutes, gradually making your inhales and exhales a bit longer.
2. Box breathing (four-square breathing)
Box breathing uses a steady count to regulate your breath and ease anxiety.
– Sit comfortably with a straight back.
– Inhale through your nose while counting to four.
– Hold your breath for a count of four.
– Exhale slowly through your mouth for a count of four.
– Hold your breath for another count of four.
– Repeat for several cycles, increasing the count if it feels comfortable.
3. Alternate nostril breathing (Nadi Shodhana)
This yoga technique balances the left and right sides of the brain and promotes clarity and calm.
– Sit comfortably with a straight back.
– 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 nostril.
– Inhale through the right nostril.
– Close your right nostril, release your left, and exhale through the left nostril.
– Repeat this pattern for several rounds, starting and ending on the left side.
Breathwork is a useful practice you can add to your daily routine to relax, reduce stress, and feel more balanced. These three techniques are easy ways to start, and with regular practice you’ll likely notice greater calm and awareness. Aim for consistency, even just a few minutes a day, and let your breath guide you toward better well-being.