Essential Breathing Exercises
Master these foundational breathing techniques to enhance your practice with BreatheWise. Each exercise serves a different purpose - from building calm to boosting energy.
Diaphragmatic Breathing
BeginnerThe foundation of all healthy breathing. This exercise helps retrain your breathing pattern.
Benefits:
How to practice:
1. Lie down or sit comfortably with one hand on chest, one on belly
2. Breathe slowly through your nose, expanding your belly (not chest)
3. Exhale slowly through pursed lips, letting belly fall
4. Practice for 5-10 minutes daily
Box Breathing
IntermediateUsed by Navy SEALs for focus and calm under pressure. Perfect for stress management.
Benefits:
How to practice:
1. Inhale through nose for 4 counts
2. Hold breath for 4 counts
3. Exhale through mouth for 4 counts
4. Hold empty for 4 counts, then repeat
4-7-8 Breathing
BeginnerDr. Andrew Weil's technique for relaxation and better sleep. A natural tranquilizer.
Benefits:
How to practice:
1. Exhale completely through mouth
2. Inhale through nose for 4 counts
3. Hold breath for 7 counts
4. Exhale through mouth for 8 counts (with whoosh sound)
Energizing Breath
IntermediateA gentle activating technique to boost alertness and focus when you need energy.
Benefits:
How to practice:
1. Sit up straight, breathe normally
2. Take 10 quick, shallow breaths through nose
3. Take one deep breath in and hold for 10 seconds
4. Exhale slowly and return to normal breathing
Stress Relief Breathing
BeginnerSimple breathing exercises for immediate stress relief and anxiety management.
Benefits:
How to practice:
1. Sit comfortably and close your eyes
2. Take a slow, deep breath in through your nose for 4 counts
3. Hold your breath gently for 2 counts
4. Exhale slowly through your mouth for 6 counts
5. Repeat 5-10 times until you feel calmer
Lung Strengthening Exercise
IntermediateRespiratory exercises to improve lung capacity and breathing efficiency.
Benefits:
How to practice:
1. Stand or sit with good posture
2. Inhale deeply through nose, expanding ribs outward
3. Hold breath for 3-5 seconds
4. Exhale slowly through pursed lips (like whistling)
5. Focus on complete exhalation to strengthen diaphragm
Guided Relaxation Breathing
BeginnerPerfect for beginners who want step-by-step guidance for deep relaxation.
Benefits:
How to practice:
1. Lie down in a comfortable position
2. Start with normal breathing, notice your natural rhythm
3. Gradually slow your breathing, making each breath deeper
4. Focus on releasing tension with each exhale
5. Continue for 5-15 minutes, staying present with your breath
Nervousness Relief Breathing
BeginnerSpecifically designed breathing exercises for nervousness and pre-performance anxiety.
Benefits:
How to practice:
1. Stand or sit with shoulders relaxed
2. Place one hand on chest, one on stomach
3. Breathe in through nose for 3 counts (stomach should rise)
4. Pause briefly, then exhale through mouth for 5 counts
5. Repeat until nervousness subsides (usually 5-8 breaths)
Safety First
Always practice breathing exercises in a safe, seated or lying position. Never practice intense breathwork while driving, swimming, or in any situation where losing consciousness could be dangerous. If you feel dizzy, lightheaded, or uncomfortable, return to normal breathing immediately.
Practice with BreatheWise
Ready to put these techniques into practice? Use our interactive breathing pacer to guide your sessions with precise timing and haptic feedback.
Start Breathing Session