Take a deep breath in… and slowly exhale. Feels good, right? Breathing is something we do without thinking, yet it holds the key to reducing stress, increasing energy, and improving overall well-being. Breathwork, the intentional practice of controlling your breath, has been used for centuries in yoga, meditation, and healing traditions. And modern science is now catching up, proving what ancient wisdom has known all along—how you breathe affects how you feel.
Why Breathwork Matters
Did you know that most of us breathe too shallowly? When we’re stressed, we take quick, shallow breaths that keep our bodies in fight-or-flight mode, increasing cortisol levels and making us feel anxious or fatigued. Conscious breathing techniques can help shift the body into a state of relaxation, enhance focus, and even improve sleep.
Research has shown that breathwork can:
✅ Reduce stress and anxiety
✅ Lower blood pressure and heart rate
✅ Improve oxygen flow and brain function
✅ Enhance sleep quality
✅ Boost energy and mood
Let’s explore some breathwork techniques you can start using today to support your well-being.
Box Breathing for Focus & Calm
Perfect for: Reducing anxiety, improving concentration, and calming the nervous system.
Box breathing is a simple yet powerful way to reset your mind and body. It involves inhaling, holding, exhaling, and holding again—all for equal counts. This technique is popular among athletes, first responders, and the military for its ability to quickly reduce stress.
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 again for 4 seconds
Repeat this cycle for a few minutes to feel more centered and clear-headed. Want a guided demonstration? Watch my short Box Breathing video here.
4-7-8 Breathing for Better Sleep
Perfect for: Relaxing before bed and falling asleep faster.
The 4-7-8 breathing technique is a natural tranquilizer for the nervous system. It helps slow the heart rate, release tension, and prepare the body for restful sleep.
How to do it:
😴 Inhale through your nose for 4 seconds
😴 Hold your breath for 7 seconds
😴 Exhale slowly through your mouth for 8 seconds
This method signals your body to relax and slows down your heart rate, making it easier to drift into deep, restorative sleep. Try this while lying in bed and let the stress melt away. Need guidance? Watch my 4-7-8 Breathing video here.
Breath of Fire for Energy & Vitality
Perfect for: Boosting energy, clearing brain fog, and increasing circulation.
Breath of Fire is a rapid, rhythmic breathwork practice that stimulates the nervous system and increases oxygen intake. It’s often used in Kundalini yoga to enhance focus and vitality.
How to do it:
🔥 Take a quick inhale through your nose, engaging your diaphragm.
🔥 Exhale rapidly through your nose, keeping the breath short and rhythmic.
🔥 Repeat this cycle quickly (about 2-3 breaths per second) for 30 seconds, then return to normal breathing.
Think of it as a natural cup of coffee—without the crash!
Alternate Nostril Breathing for Balance & Clarity
Perfect for: Easing stress, balancing emotions, and increasing focus.
Alternate nostril breathing (Nadi Shodhana) helps synchronize the two hemispheres of the brain, creating a sense of balance and clarity. It’s especially useful when you’re feeling mentally scattered or overwhelmed.
How to do it:
🌬 Close your right nostril with your thumb and inhale deeply through your left nostril.
🌬 Close your left nostril with your ring finger and exhale through your right nostril.
🌬 Inhale through your right nostril, then switch and exhale through your left nostril.
Repeat for 2-5 minutes to bring harmony to your mind and body.
Making Breathwork a Daily Habit
The beauty of breathwork is that it can be done anywhere—while commuting, before a big meeting, or in bed before sleep. Here are some tips to make it a consistent practice:
✅ Set a reminder on your phone to pause and take deep breaths
✅ Pair breathwork with existing habits (e.g., before drinking your morning tea)
✅ Keep a journal to track how different techniques affect your mood and energy
Want to Dive Deeper? Get My Free Breathwork Course!
If you’re ready to experience the full benefits of breathwork, I have a free breathwork course available to all my Substack subscribers! Use the exclusive code BWFREE44 at checkout to access the course for free.
🌿 Sign up today! Click here to access the course
Your Challenge: Try One Breathwork Technique Today!
I encourage you to choose one breathwork exercise from this list and practice it today. Notice how you feel before and after—do you feel more relaxed, focused, or energized? Let me know in the comments!
Remember: Small changes lead to big transformations. Let’s breathe our way to better health, together! 🌬✨