Breathwork is a simple yet powerful tool for reducing stress, improving focus, and enhancing overall well-being. By consciously controlling your breathing, you can regulate your nervous system, boost your energy levels, and cultivate a deeper sense of awareness.
What Exactly is Breathwork?
Breathwork refers to intentional breathing exercises that influence your physical, emotional, and mental state. There are various techniques, but all focus on harnessing the power of breath to create balance and relaxation. Breathwork is commonly used during childbirth and is often taught to women while they are pregnant. However, the benefits can be applied to all aspects of life.
Benefits of Breathwork
Reduces stress and anxiety
Improves focus and mental clarity
Enhances lung capacity and oxygenation
Boosts immune function
Helps regulate emotions
Promotes better sleep
Supports trauma healing and emotional release
Simple Breathwork Techniques for Beginners
Here are two easy breathing exercises to get started with, providing you with the opportunity to become more mindful of your breathing throughout the day.
1. Diaphragmatic (Belly) Breathing
Belly Breathing activates the parasympathetic nervous system, reducing stress. This is a great exercise to do when you are experiencing panic or anxiety, as it will help you regulate your breathing and emotions in the moment. I’ve used this technique to ground myself while having a panic attack, and I’ve been able to use it to talk others through panic attacks.
When you breathe deeply, the air fills your lungs and presses down on your diaphragm, causing it to expand and push your stomach outward to make room. When taking deep breaths, you should feel your stomach expanding, as if you are filling it with air, rather than your chest.
How to do it:
Sit or lie down in a comfortable position.
Place one hand on your chest and the other on your belly.
Inhale deeply through your nose, letting your belly expand like you are blowing up a balloon in your stomach.
Exhale slowly through your mouth, feeling your belly fall.
Repeat for 5–10 minutes.
2. Box Breathing
Box Breathing can enhance focus and relaxation. This is a great exercise to do when you are preparing to get something done whether it is a work project, schoolwork, or house cleaning. Increasing your focus and relaxing prior to working on something will allow you to start from a centered place within you.
How to do it:
Inhale through your nose for 4 seconds.
Hold your breath for 4 seconds.
Exhale through your mouth for 4 seconds.
Hold your breath for 4 seconds.
Repeat for 5–10 rounds.
How to Make Breathwork a Daily Practice
Start Small – Begin with just 5 minutes per day and gradually increase. The smaller the change, the easier it will be to maintain for a long period of time. Additionally, introducing breathwork into your daily life will benefit you regardless of how long you do it each day.
Attach it to a Habit – Pair breathwork with existing habits, such as after waking up, before meals, or before bedtime. Before bed is great because it helps you relax and fall asleep faster. Breathwork upon waking up can be great because it gets you grounded, so you can start your day with a calm mind and clear intentions.
Use an alarm – I use alarms to remind me of most tasks throughout the day. Using an alarm and attaching it to another activity can really help cement it in your mind as a “must do” daily practice.
Use Guided Sessions – Apps like Insight Timer, Calm, or YouTube can provide structured guidance. Here is a great 7-minute YouTube video for beginners.
Create a Comfortable Space – Find a quiet, cozy spot where you can practice without distractions. This can be a meditation corner or room in your house, or you can simply do it in your bed or favorite comfy chair. Too often we find ways to delay starting new habits because the circumstances aren’t perfect. Don’t put off starting breathwork because you don’t have the perfect spot. If your home is too distracting, go sit in your car and do it.
Practice Mindfulness – Pay attention to how you feel before and after each session to build awareness of its benefits. Building your mindfulness muscle will also help you become more aware of your breathing throughout the day, so you can start integrating breathwork into your daily life. Sitting down for focused breathwork exercises is highly recommended and beneficial. However, learning to employ those exercises when you need calm, focus, or grounding throughout the day is an ultimate goal.
Experiment with Techniques – Try different methods to find what works best for you. The two breathing exercises described above are just the tip of the iceberg and a good starting point for beginners. There are many different techniques that can evoke various mental states and sensations for you to explore when you are ready.
Start today with just a few minutes, and over time, conscious breathing will become a natural part of your daily routine.