This article is a lead on from: Breathwork. A Path to Healing & Connection. By taking the time to practise mindful breathing, you empower yourself to navigate life’s challenges with greater ease and resilience. Remember, your breath is a powerful healer and guide, always available to support you in your journey.

3 Beginner Breathwork Techniques for Everyday Life

OVERWHELMED
The 4-7-8 Breath

Developed by Andrew Weil, MD, this technique can help slow the heart rate and calm the nervous system. It’s perfect for when you feel overwhelmed or anxious, or are having trouble sleeping. This method teaches your body to manage stress by creating space between inhales and exhales, helping you release excess energy and thoughts.

HOW TO DO IT

1. Empty your lungs of air.
2. Inhale through your nose for 4 seconds.
3. Hold your breath for 7 seconds.
4. Exhale through your mouth for 8 seconds.
5. Repeat at least 3 times.

TIP: TAKE IT EASY AT THE START

The most important thing is to start slow and small and work your way up, as you want to retrain your body. Beginners should set a timer for one or two minute and avoid long meditations when starting out. Increase the time as you get used to breathwork.

It takes time to build new habits and the simple act of showing up every day is the key to making change in your life.

ENERGY BOOST
The 4-4-4-4 Breath

Box breathing, also known as square breathing, comes from the Navy SEALs and is excellent for boosting your energy and concentration. This technique is ideal for first thing in the morning and those mid-day slumps, or before essential tasks requiring focus and efficiency.

HOW TO DO IT

1. Release all the air from your chest.
2. Inhale through your nose for 4 seconds.
3. Hold your breath for 4 seconds.
4. Exhale through your nose for 4 seconds.
5. Hold your breath again for 4 seconds.
6. Repeat this cycle for 5 minutes.

TIP: MOVE THE BREATH TO THE BELLY

Deep breathing won’t make your shoulders or upper chest move much. A sign that you’re engaging your diaphragm is that your lower abdomen is filling and emptying. Place a hand on your belly and practise pushing it in and out.

CALM DOWN
The 5-5 Breath

Coherent breathing, or 5-5 breath, is a simple practise that can be done anytime to create a sense of calmness. By consciously slowing your breath, you can achieve a balanced state of mind and body.

HOW TO DO IT

1. Start by observing your natural breath.
2. Breathe in for 4 seconds and exhale for 4 seconds for 1 minute.
3. Gradually increase to 5 seconds in, 5 seconds out.
4. Continue to increase up to 10 seconds as you feel comfortable.
5. Practice for 5 minutes, working up to 20 minutes over time.

TIP: YOU CAN’T REALLY DO IT WRONG

Whatever the technique, the fact that we are paying attention to our breath brings mindfulness and calm into our lives and teaches our bodies to relax.