Foundations

A starter for 5 – Breathwork Techniques & Practices

By Sharyn with a Why Method

Graduate Facilitator, Mentor and Teacher at Breathing Space. Licensed Aria Breath Practitioner

A woman sitting on a cottage back step looking towards hills after rain

Breathwork, the practice of conscious breathing, has gained significant popularity in recent years as a powerful tool for physical, mental, and emotional well-being. Let’s explore five of the most effective breathwork techniques and practices you can do at home to help you harness the power of your breath.

1. Box Breathing

Also known as square breathing, this technique is excellent for reducing stress and improving focus.

  1. Inhale for a count of 4
  2. Hold your breath for a count of 4
  3. Exhale for a count of 4
  4. Hold your breath for a count of 4
  5. Repeat the cycle

Box breathing is particularly useful before high-stress situations or when you need to calm your mind quickly.

2. Diaphragmatic Breathing

This fundamental technique focuses on engaging the diaphragm, promoting relaxation and efficient oxygen exchange.

  1. Place one hand on your chest and the other on your belly above your belly button
  2. Inhale slowly through your nose, feeling your belly and your ribs expand
  3. Exhale slowly through pursed lips, feeling your belly and ribs contract
  4. Repeat, focusing on using your diaphragm rather than your chest

Practice diaphragmatic breathing regularly to improve your overall breathing patterns.

3. Alternate Nostril Breathing (Nadi Shodhana)

This yogic technique helps balance the left and right hemispheres of the brain and promote calmness.

  1. Close your right nostril with your right thumb
  2. Inhale through your left nostril
  3. Close your left nostril with your ring finger
  4. Release your thumb and exhale through your right nostril
  5. Inhale through your right nostril
  6. Close your right nostril and exhale through your left
  7. Repeat the cycle

Try this practice before meditation or when you need to bring balance to your inner being.

4. 4-7-8 Breathing

Developed by Dr. Andrew Weil, this technique is often called a “natural tranquilizer for the nervous system.”

  1. Inhale quietly through your nose for a count of 4
  2. Hold your breath for a count of 7 (or as long as you feel comfortable)
  3. Exhale through pursed lips for a count of 8 (or at least longer than your inhale)
  4. Repeat the cycle up to 4 times

Use this technique to fall asleep faster or to manage anxiety and stress. Be aware the ‘count’ in this breath may not be possible for you, begin where you are.

5. Coherence Breathing

This gentle technique speaks directly to your nervous system and is known to support Heart Rate Variability, your hearts ability to respond and recover.

  1. Breath in through the nose
  2. Breath out through the nose
  3. Notice whether your inhale or exhale is longer, and choose what you would like to change
  4. Bring your inhale and exhale into balance – of similar length
  5. Count the length of the inhale and the exhale, making sure they remain balanced. Use a count or 3, 4, 5 or even more depending what feels good to you

Brings balance and calm to the nervous system. Good to recover from or prepare for a challenge, good to bring calm and peace to your system.

As with any new practice, start slowly and listen to your body. If you experience dizziness or discomfort, return to your normal breathing. Remember, the breath is always with you, your ally in navigating life’s challenges and opportunities.

About the Author – Sharyn-With-A-Why

To find out more about Sharyn, take a look at her profile in Sharyn with a Why

Read next