Breathwork is a great way to reduce stress, manage anxiety and improve your health, but with so many techniques, where should you begin? These beginner Breathwork exercises will give you a solid foundation and help start your Breathwork journey.
Abdominal Breathing
Abdominal, or Diaphragmatic Breathing, is a deep breathing technique that reduces your heart rate and promotes relaxation. It is the most efficient way to get enough air into your lungs and stimulate the relaxation response.
We typically breath shallow and into the chest, which can increase feelings of anxiety. Abdominal breathing has the opposite effect as it exercises the Diaphragm, a dome-shaped muscle that enlarges the chest cavity when contracted, bringing more air into the lungs.
When you’re ready:
- Lie down on a bed or comfortable mat in a quiet room.
- Close your eyes and take a few moments to relax into a comfortable position.
- Place one hand on your abdomen and one hand on your chest.
- Inhale slowly and deeply through the nose. As you inhale, allow the abdomen to rise.
- Exhale slowly and fully through the mouth. As you exhale, allow the abdomen to fall.
- There should be little or no movement in the chest.
- Find a nice, slow rhythm and continue to breath in this manner for 5-10 minutes.
- When you are ready to finish slowly move your fingers and toes and open your eyes.
Box Breathing
Box breathing has a square ‘shape’ to it, with each phase of the breath exactly the same duration. You inhale for a count of 4, hold your breath for a count of 4, exhale for a count of 4, and hold your breath for a count of 4. Then, simply continue the square until you feel focussed and calm.
This technique has been adapted and popularised by the Navy SEALs, who use it in conjunction with tactical breathing, to manage high-stress training scenarios and combat situations.
When you’re ready:
- Find a comfortable position either sitting or lying down, and soften your gaze.
- Inhale slowly through your nose for a count of four.
- Hold your breath for a count of four.
- Exhale slowly through your mouth for a count of four.
- Hold your breath, once again, for a count of four.
- Complete four rounds, or until a state of calm is reached.
Alternate Nostril Breathing
Alternate nostril breathing, or Nadi Shodhana, is one of the core yogic breathing practices, which are collectively known as Pranayama. It develops a deep focus and connection to the breath.
When you’re ready:
- Find a comfortable seated position, with a tall spine.
- Bring your right hand up to your nose and place your pointer finger and middle finger between your eyebrows, lightly using them as an anchor.
- Close your eyes then take a deep breath in and out through the nose.
- Close the right nostril with your thumb. Inhale slowly and steadily through the left nostril.
- Close the left nostril with your ring finger so both nostrils are closed and pause briefly.
- Open the right nostril. Exhale slowly and steadily through the right nostril.
- Pause briefly after the exhale.
- Inhale slowly and steadily through the right nostril.
- Close the right nostril with your thumb so both nostrils are closed and pause briefly.
- Open the left nostril. Exhale slowly and steadily through the left nostril.
- Pause briefly after the exhale.
- Repeat 5-10 cycles.
Practice tips
Breathwork is easy to learn but quite difficult to master. It takes time and patience to gain control over the breath and, in turn your physical, mental and emotional state.
Keep these tips in mind while practicing the beginner breathwork exercises:
- Start with just one technique.
- Find a quiet place to practice.
- Practice once or twice daily.
- Focus on control, quality and consistency.
- Enjoy your practice. Be curious and playful.
- Once you are comfortable, increase the number of rounds/practice time.
- Stick with it long enough to feel the effects.
Once you’re comfortable with these beginner Breathwork exercises, and you’re feeling their effect, you can explore more complicated breathing patterns like 4-7-8 breathing and the Wim Hof Method.
The joy of breathing
Breathing is something that should be relished. It’s one of the essential functions to human life, but also a source of great clarity and joy.
The more you practice conscious breathing, the more you will understand yourself and be able to influence your state. Bring your full self to it.
When you listen, each breath becomes a moment of learning.