Breathwork techniques are gaining popularity by the day, working their way into the daily routines of millions of people. This powerful tool can enhance your mental, physical and emotional well-being while helping alleviate stress, increase mental focus, improve cardiovascular and overall health and help you connect with your spiritual side. 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.

Different Types of Breathwork

The practice of breathwork encompasses a diverse array of techniques and approaches. To achieve lasting benefits, consistency in your breathwork routine is essential. Some of the most common breathwork methods 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

It’s best to start small. Try to add a little breathwork session into your daily life. The great thing about breathwork is that you don’t need to spend hours breathing in meditation to see benefits.

9 Breathwork Techniques for Beginners

1. Box Breathing — Breathwork Technique for Anxiety

How to do it:

1. Sit comfortably with your spine straight.
2. Inhale deeply through your nose for a count of four seconds.
3. Hold your breath for four seconds.
4. Exhale slowly through your mouth for four seconds.
5. Pause for four seconds before starting the cycle again.

Benefits: This breathwork technique helps support stress management, can enhance focus, and helps regulate heart rate. It’s an excellent practice for easing anxiety and staying composed in high-pressure situations. Give this exercise a try before an important meeting or as a way to unwind after a long day. This breathwork technique is simple to remember and easy to do anytime you need to calm your mind.

2. Alternate Nostril Breathing — Breathwork Technique for Balance and Energy

How to do it:

1. Sit in a comfortable position and relax your shoulders.
2. Use your thumb to close your right nostril. Inhale slowly through your left nostril.
3. Close your left nostril with your ring finger and release your thumb to exhale through your right nostril.
4. Inhale through your right nostril, then close it and exhale through the left.
5. Repeat for five to 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. This deeply grounding and calming exercise is perfect for starting your day or recharging during the midafternoon slump.

3. Bhastrika Pranayama — Breathwork Technique to Boost Energy and Clarity

How to do it:

1. Sit in a comfortable position with your spine straight.
2. Take a deep, powerful inhale through your nose, filling your lungs completely.
3. Exhale forcefully through your nose, pushing all the air out while contracting your abdominal muscles.
4. Continue the inhale-exhale cycle rapidly and rhythmically for 30 to 60 seconds.
5. 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.
6. Repeat the cycle three to four 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. In Sanskrit, “Bhastrika” translates to “bellows,” symbolizing the tool used to stoke a fire. Similarly, this technique floods the body with oxygen, igniting energy and enhancing vitality. 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 Management

How to do it:

1. Sit comfortably with your spine straight.
2. Inhale deeply through your nose.
3. Forcefully exhale through your nose, using your abdominal muscles to push the air out.
4. Allow your inhale to happen naturally as your belly relaxes.
5. Repeat this process for 30-60 seconds, gradually increasing the duration as you become more comfortable with the technique.
6. Practice for 10-15 minutes a day for best results.

Benefits: Consistently practicing this breathwork technique is believed to aid in detoxification, boost energy levels and support digestion, making it especially effective for enhancing metabolism. This simple yet powerful exercise can be seamlessly integrated into your daily routine at any time, promoting overall wellness and a healthier lifestyle.

5. 4-7-8- Breathwork Technique for More Restful Sleep

How to do it:

1. Sit or lie down comfortably.
2. Inhale deeply through your nose for four seconds.
3. Exhale slowly through your mouth for eight seconds.
4. Repeat for four-eight cycles, or until you feel calm.

Benefits: This technique promotes relaxation, lowers the heart rate and is highly effective in easing insomnia. Try practicing it before bed, especially after a long, exhausting day — it’s much better than counting sheep!

6. Straw Breathing/Pursed Lip Breathing Technique — Breathwork for Better Digestion

How to do it:

1. Sit comfortably in an upright position, especially after a meal.
2. Inhale deeply through your nose, filling your lungs completely.
3. Purse your lips as if you’re holding a straw and exhale slowly through the small opening.
4. Make the exhale as long and steady as possible, allowing your body to relax with each breath.
5. Repeat the cycle for 5-10 minutes, focusing on slowing your breath and calming your mind.

Benefits: This breathwork exercise activates the parasympathetic nervous system, shifting the body into “rest and digest” mode. It boosts digestive enzymes, enhances nutrient absorption and improves circulation for smoother digestion. Try it after meals to reduce bloating, support gut health and promote relaxation.

7. Kumbhaka — Breathwork Technique for Constipation

How to do it:

1. Sit in a comfortable position, preferably on the toilet for maximum effectiveness.
2. Take a deep breath in through your nose, filling your lungs completely.
3. Exhale fully through your mouth until your lungs are empty.
4. After exhaling, hold your breath and remain still, allowing your carbon dioxide levels to rise.
5. When you feel the urge to inhale, take a slow, deep breath through your nose.
6. Repeat this cycle 3-5 times, or until you feel the urge to release.

Benefits: This breathwork technique helps relieve constipation by stimulating bowel movement, improving blood flow to the digestive tract, and promoting relaxation. It also reduces stress-related digestive issues. For the best results, combine it with proper hydration and a fiber-rich diet.

8. Diaphragmatic Breathing — Breathwork Technique for Stress Relief

How to do it:

1. Sit or lie down in a comfortable position with your hands resting lightly on your belly.
2. Close your eyes and take a slow, deep inhale through your nose, allowing your belly to expand outward as the air fills your lungs.
3. Exhale slowly through your mouth, feeling your belly deflate as the air leaves your body.
4. Focus on making your exhale longer than your inhale to activate your parasympathetic nervous system, which calms the body.
5. 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

How to do it:

1. Lie down in a quiet space where you won’t be disturbed.
2. Focus on what you hope to release or discover.
3. Inhale and exhale deeply through your mouth in a steady, rapid rhythm without pauses.
4. Play rhythmic, evocative music to enhance the experience.
5. 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.

Harnessing the power of your breath is one of the simplest yet most profound ways to elevate your mind, body and spirit. With each intentional inhale and exhale, you create space for healing, clarity and transformation. Whether you seek relaxation, energy or deeper self-awareness, breathwork is a lifelong tool that empowers you to take control of your well-being. Stay consistent, explore different techniques and trust in the process — your breath is always here to guide you.

Breathe with awareness. Heal with intention. Step into your power.

 

Niraj Naik

SOMA Breath Founder + Writer