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Breathwork is a powerful tool that can enhance your mental, physical, and emotional well-being. Gaining popularity by the day, breathwork techniques are being added to people’s daily routines whether they are looking to relieve stress, increase mental focus, connect to their spiritual side, or improve their cardiovascular or overall health. This article will guide you through the different types of breathwork, why they are so impactful, and how to perform these breathwork exercises step-by-step to get the most out of your session.
What Is Breathwork?
Breathwork is the intentional manipulation of the breathing pattern to achieve a specific outcome. The goal of breathwork is to promote the overall health, well-being, and self-awareness of the practitioner. Unlike the automatic breathing we do without a second thought all day every day to live, breathwork requires us to consciously control and pay deep attention to our breath and breathing rhythm. These techniques range from creating a calming to invigorating effect on the body.
There are many different types of breathwork, from simple deep breathing techniques to advanced breathing techniques that push the boundaries of human potential. Remember—nothing great comes from comfort zones! Breathwork practices are scientifically backed, mentally transformative, and remain a cornerstone in the modern wellness scene.
Why Is Breathwork So Powerful?
The real power of breathwork is relatively simple. Due to breathwork’s ability to influence the body of the practitioner’s nervous system, these breathing techniques, when practiced routinely, can help rewire the natural stress response, lowering cortisol level in the bloodstream and preventing our body from spending too much time in fight or flight mode. When you actively participate in breathwork exercises, you tap into an immensely powerful tool for creating balance and promoting healing.
Key Benefits of Breathwork:
- Relieves stress and anxiety by reducing cortisol levels and promoting relaxation.
- Improves focus and clarity through increased oxygen supply to the brain.
- Boosts physical health, enhancing lung capacity, heart rate variability, and immune function.
- Supports emotional release by helping process unresolved feelings and traumas.
- Elevates spiritual connection, fostering a deeper sense of purpose and mindfulness.
Like any exercise or diet regime, breathwork needs to be practiced consistently to experience long term benefits and results. When practiced routinely, breathwork can transform your mind and body, allowing you to be more mindful and live a more healthy lifestyle while remaining grounded in the present moment.
Different Types of Breathwork
The discipline of breathwork covers a wide range of techniques and regimens. It's vital to remember that in order to experience lasting results, remaining consistent in your breathwork routine is key. Some of the most common types of breathwork include:
- Holotropic Breathwork
- Box Breathing
- Alternate Nostril Breathing
- Belly Breathing/ Abdominal Breathing/ Diaphragmatic Breathing
- Bhastrika Pranayama
- Kapalbhati Pranayama
- 4-7-8 Breathing
- Straw Breathing/Pursed Lip Breathing
- Kumbhaka/ Breath Retention
Try to add a little breathwork session into your daily life. Luckily, you don’t need to spend hours breathing in meditation to see benefits, people have reported the positive results of breathwork after practicing for just 5 minutes a day!
9 Breathwork Techniques for Beginners
1. Box Breathing - Breathwork Technique for Anxiety
What it is: Breathwork is a great tool for those suffering from the symptoms of anxiety. As many people begin to look for holistic and natural approaches to managing their anxiety, they find box breathing. This is a great technique for those with anxiety or someone dealing with anxious thoughts in a stressful situation. This breathwork technique is simple to remember and easy to do anytime you need to calm your mind.
How to do it:
- Sit comfortably with your spine straight.
- Inhale deeply through your nose for a count of four seconds.
- Hold your breath for four seconds.
- Exhale slowly through your mouth for four seconds.
- Pause for four seconds before starting the cycle again.
Benefits: This breathwork technique helps the practitioner manage stress, improve concentration, and regulate their heart rate. Not only is this a perfect breathwork exercise for calming anxiety, it can be used to help an individual remain calm in during high-pressure situations. Give this breathwork exercise a try before your next big meeting or to help wind down after a long day.
2. Alternate Nostril Breathing - Breathwork Technique for Balance and Energy
What it is: Another popular goal of breathwork is to increase your energy and promote balance. We can use alternate nostril breathing, a Pranayama technique that balances the body’s energy and clears the mind by alternating breaths between nostrils, for its deeply grounding and calming effect. This is great to use at the start of your day or for a pick me up during the midafternoon slump many people experience.
How to do it:
- Sit in a comfortable position and relax your shoulders.
- Use your thumb to close your right nostril. Inhale slowly through your left nostril.
- Close your left nostril with your ring finger and release your thumb to exhale through your right nostril.
- Inhale through your right nostril, then close it and exhale through the left.
- Repeat for 5-10 minutes at a pace that feels natural.
Benefits: Alternate nostril breathing is used to reduce stress, enhance focus, and promote balance between the left and right hemispheres of the brain. It is commonly used as a way to boost energy and help prepare the individual for taking on the rest of the day with clarity and fresh perspective.
3. Bhastrika Pranayama - Breathwork Technique to Boost Energy and Clarity
What it is: Another popular breathwork technique for energy and clarity is the Pranayama technique Bhastrika Pranayama. Also known as bellows breath, this breathwork exercise is a conscious breathing technique that is used to energize the body and clear the mind. In Sanskrit, "Bhastrika" means “bellows,” referring to the traditional air-pumping device used to intensify a fire. Just as a bellows increases oxygen to fuel a fire, this technique floods the body with oxygen, boosting energy and promoting vitality.
How to do it:
- Sit in a comfortable position with your spine straight.
- Take a deep, powerful inhale through your nose, filling your lungs completely.
- Exhale forcefully through your nose, pushing all the air out while contracting your abdominal muscles.
- Continue the inhale-exhale cycle rapidly and rhythmically for 30-60 seconds.
- After completing the cycle, hold your breath for a few moments, allowing the body to experience intermittent hypoxia (reduced oxygen levels), which further intensifies the practice and its benefits.
- Repeat the cycle 3-4 times, gradually increasing the duration as you become more comfortable.
Benefits: Bhastrika Pranayama has been used throughout history to energize the body, increase oxygen levels, and promote mental clarity. By intensifying the body’s internal fire and utilizing intermittent hypoxia, this technique can enhance physical endurance, boost metabolism, and clear the mind. Regular practice is excellent for improving focus, reducing stress, and enhancing overall vitality.
4. Kapalbhati Pranayama - Breathwork Technique for Weight Loss
What it is: Kapalbhati Pranayama is an ancient breathing technique that is known for its powerful detoxifying effects. This technique is thought to increase the metabolism, boost energy levels, and improve digestion, making it a great breathwork technique for weight loss and for maintaining a healthy lifestyle.
How to do it:
- Sit comfortably with your spine straight.
- Inhale deeply through your nose.
- Forcefully exhale through your nose, using your abdominal muscles to push the air out.
- Allow your inhale to happen naturally as your belly relaxes.
- Repeat this process for 30-60 seconds, gradually increasing the duration as you become more comfortable with the technique.
- Practice for 10-15 minutes a day for best results.
Benefits: Regularly practicing this breathwork technique for weight loss is thought to help detoxify the body, increase energy levels, and improve digestion. It is particularly effective for increasing metabolism. This breathing exercise can be easily incorporated into your daily routine at any point in your day to promote overall wellness and a healthier lifestyle.
5. (4-7-8) - Breathwork Technique for More Restful Sleep
What it is: When it comes to health, we all know that restful and quality sleep is directly linked to our overall well-being. One of the more beginner-friendly breathwork techniques is the 4-7-8 technique. This gentle technique is designed for relaxation and sleep as it slows down your nervous system and prepares your body for rest.
How to do it:
- Sit or lie down comfortably.
- Inhale deeply through your nose for 4 seconds.
- Exhale slowly through your mouth for 8 seconds.
- Repeat for 4-8 cycles, or until you feel calm.
Benefits: This technique helps reduce stress, lower the heart rate, and is highly effective for combating insomnia. Try this technique before sleeping, especially after a long and tiring day—it’s better than counting sheep!
6. Straw Breathing/ Pursed Lip Breathing Technique- Breathwork For Better Digestion
What it is: Breathwork benefits reach far beyond just calming down the body. This simple breathwork exercise for better digestion is perfect for people wanting to improve their gut health. The Straw Breath Technique is a simple yet effective breathing exercise designed to help improve circulation and assist in the digestive process. It works by slowing down the breath and stimulating the parasympathetic nervous system. This breathing technique promotes relaxation, boosts digestive enzyme production, and improves circulation to aid the body in breaking down food and absorbing nutrients.
How to do it:
- Sit comfortably in an upright position, especially after a meal.
- Inhale deeply through your nose, filling your lungs completely.
- Purse your lips as if you’re holding a straw and exhale slowly through the small opening.
- Make the exhale as long and steady as possible, allowing your body to relax with each breath.
- Repeat the cycle for 5-10 minutes, focusing on slowing your breath and calming your mind.
Benefits: By activating the parasympathetic nervous system, this breathwork exercise for digestion shifts the body our of a state of fight or flight and into a state of rest and digest. This encourages better production of digestive enzymes and stomach acid, which helps improve nutrient absorption and makes it easier for the body to digest our food properly. The improved blood flow and circulation also aids in efficiently moving waste products through the body’s digestive system. Try incorporating this breathwork technique for better digestion after meals to help reduce bloating, promote gut health, and create a sense of calm.
7. Kumbhaka - Breathwork Technique for Constipation
What it is: Sometimes even with a healthy diet and regular breathwork, we can experience the unpleasantness that is constipation. Luckily, there is a simple and super effective breathwork exercise for naturally relieving constipation.This SOMA breathwork exercise is specifically designed to help relieve this issue by increasing carbon dioxide and nitric oxide levels in the body plus creating the feeling of pressure in the abdomen to physically push waste products out. These chemical changes in the body dilate blood vessels, reduce vasoconstriction caused by stress or anxiety, and stimulate peristaltic motion, the wave-like movements of the intestines that help move stool through the bowels.
How to do it:
- Sit in a comfortable position, preferably on the toilet for maximum effectiveness.
- Take a deep breath in through your nose, filling your lungs completely.
- Exhale fully through your mouth until your lungs are empty.
- After exhaling, hold your breath and remain still, allowing your carbon dioxide levels to rise.
- When you feel the urge to inhale, take a slow, deep breath through your nose.
- Repeat this cycle 3-5 times, or until you feel the urge to release.
Benefits: This SOMA breathwork technique helps to ease constipation by stimulating bowel motion, improving blood flow to the digestive tract, and supporting the body’s natural release response. It also promotes relaxation, reducing stress-related digestive issues. For best results, make sure you are taking in adequate water and eating a balanced, high-fiber diet to avoid future constipation issues.
8. Diaphragmatic Breathing - Breathwork Technique for Stress Relief
What it is: The very basics of breathwork stems from properly utilizing your abdominal muscles to breathe deeply and exhale completely. We tend to shallow breath during most of our lives, so taking the time to use these muscles provides endless benefits including lowering our stress levels. Diaphragmatic breathing, also known as belly breathing, is a powerful technique for stress relief and overall well-being. This breathwork exercise increases oxygen exchange, reduces muscle tension, and promotes relaxation in both the body and mind.
How to do it:
- Sit or lie down in a comfortable position with your hands resting lightly on your belly.
- Close your eyes and take a slow, deep inhale through your nose, allowing your belly to expand outward as the air fills your lungs.
- Exhale slowly through your mouth, feeling your belly deflate as the air leaves your body.
- Focus on making your exhale longer than your inhale to activate your parasympathetic nervous system, which calms the body.
- Repeat this process for 5-10 minutes, concentrating on the rise and fall of your abdomen.
Benefits: This simple yet effective breathwork technique improves oxygen exchange, which can enhance cellular function and heal the body. It also reduces stress, relieves anxiety, and decreases muscle tension by promoting a state of relaxation. With consistent practice you can improve both your mental clarity and physical health utilizing this breathwork technique for stress relief. Make sure you incorporate this exercise into your daily routine to experience the profound benefits for your mind, body, and overall health!
9. Holotropic Breathwork
Holotropic breathing is a powerful breathwork practice that uses deep, rhythmic breathing and music to promote emotional release, self-discovery, and expanded awareness. It’s a transformative tool for inner healing and connection, often guided in a safe setting.
How to do it:
- Lie down in a quiet space where you won’t be disturbed.
- Focus on what you hope to release or discover.
- Inhale and exhale deeply through your mouth in a steady, rapid rhythm without pauses.
- Play rhythmic, evocative music to enhance the experience.
- After 20-30 minutes, rest and journal about any insights or emotions that came up.
Benefits:
Holotropic breathing helps release emotional blockages, reduce stress, and promote clarity and healing. It’s an intense yet deeply rewarding journey for the mind and soul. Be sure to only practice holotropic breathing under the supervision of a trained professional in a safe setting.
How to Perform Breathwork Efficiently
Breathwork benefits are immense and easy to achieve. However, there are a few things you can do to maximize these benefits and get the most out of your sessions.
1. Create a Calming Environment
Before starting, make sure you can find a quiet and peaceful location. You want to ensure the space is safe and free from distractions. Try dimming the lights and find a comfortable pillow to blanket to sit on. Choose clothes that are loose fitting and comfortable that will allow your abdomen to fully extend during your session.
2. Begin with Simple Techniques
When you first begin practicing breathwork, choose techniques that are easy to follow and create a solid foundation before moving into more advanced exercises. It can be helpful to follow a breathwork guided meditation or video. Better yet, working with a certified breathwork coach allows you to have a customized routine curated specifically for your goals. Think of breathwork as a journey that will evolve over time.
3. Listen to Your Body
It’s vital that you listen to your body and how it is feeling during your breathwork session. Beginners can be prone to feeling dizzy or light headed as their body adjusts to the change in oxygen and carbon monoxide created during a breathwork session. Never try to get up if you are feeling out of sorts. Remain seated or lay down where you are and breath normally until the feeling passes. Understand that the longer you practice breathwork, it won’t be such a shock to your system.
4. Learn from Experts
Proper guidance can make all the difference. Learning and understanding how to craft the perfect breathwork routine can be life changing. Whether you are practicing breathwork to reduce stress, improve physical health, or gain mental and emotional clarity, becoming a certified breathwork facilitator can help you level up your life. No matter if you are looking for a fulfilling career change, a side hustle, or to deepen your individual breathwork journey, becoming a breathwork coach creates endless opportunities for expansion and alignment.
Conclusion
By learning how to tap into the life-altering power of breathwork you can enhance your mental, physical, and emotional health, help unlock higher levels of consciousness, reduce stress, increase relaxation, and provide emotional healing and spiritual growth all utilizing a tool that we use every single day without even realizing it. Breathwork provides a simple yet incredibly effective way to improve your overall wellbeing and gives you the tools to live your best life.
By exploring these different types of breathwork, practicing breathwork exercises, and staying consistent in your breathwork routine, you can tap into your full potential with the power of your breath. Time to step into your power.
Breathe with intention. Transform with purpose.
